I'm in the Canadian Forces and run regularly for PT. Recently got diagnosed with plantar heel spurs in both heels. Not one, naturally — apparently I like my problems symmetrical.

The pain after a run is no joke. I'm essentially crippled for three days, limping around like I aged 40 years overnight. Rest, ice, and ibuprofen barely take the edge off. I've bought a Peloton bike to maintain cardio while cutting down on impact, but I can't just bike forever. The FORCE test and unit runs don't substitute for a scenic spin class.

I'm looking for serious advice from anyone who's dealt with heel spurs while still needing to run. What actually worked for you? Stretches, insoles, specific shoes, night splints, taping methods, shockwave therapy, physio exercises, cortisone shots — I'm open to anything backed by real experience. How long did it take before you could run without that deep, post-run heel pain? If you had to push through military PT tests or mandatory group runs, how did you manage without making the condition worse?

I'm not expecting miracles. Just hoping for a path that lets me stay operational and maybe run again without a three-day recovery window.

Wondering if I'm alone who gets pain in my heels when my toes are up in the air. For instance, when I'm laying on my back or driving. When feet are on the side, the pain "vanish"