Some runners may be blissfully unaware that they have heel pain after running, while others experience it so frequently that it is part of their routine. This guide will help you understand heel pain after running, how to treat it, and what causes it.
What causes bad heel pain after running?
It is also called runner’s heels. You will feel a sharp pain in your heel and arch the morning after running. Plantar fasciitis affects around 10 per cent of runners. Some may experience it only once, while others must deal with this frustrating and painful injury daily.
Plantar fasciitis, the most common cause of heel injuries among runners, can be confused with other soft tissue disorders. However, if…
- The pain gets worse when you walk after resting or sleeping
- You find it hard to lift your toes from the floor
- The pain is reduced during exercise but returns when you rest
Then you may have plantar fasciitis.
What causes heel pain when running?
The thick ligament that runs down the bottom of your foot is called the plantar fascia. Recent studies have revealed that the ligament’s inflammation may cause pain in those suffering from plantar fasciitis. It’s now thought that the cause of pain is a thickening and weakening of the collagen fibres surrounding the ligament.
Other conditions and soft tissue injuries can also cause heel pain. Overuse, muscle imbalances, and a pulled arch can all lead to heel pain. Wearing running shoes that don’t match your type of pronation may cause heel pain. It would help if you took the time to choose a shoe which provides you with the support you require.
Heel pain after running: How to treat it?
You can treat heel discomfort on your own without visiting your doctor.
- Rest
You could make a short-term condition chronic if you don’t give the tissue time to heal and recover. Running will reduce pain, inflammation and stress. Only resume training when your symptoms are gone. You can speed up recovery by doing gentle calf and foot stretching exercises a few times daily.
- Reduce inflammation and pain
Anti-inflammatory drugs, such as aspirin and ibuprofen, as well as natural pain relievers like turmeric, fish oils and cloves, can help reduce inflammation and pain in the affected area. Ice packs placed on the heel for 20 minutes, once or twice daily, can help relieve heel pain.
- Use orthotic inserts or heel pads
You can use orthotic inserts or heel pads to add comfort and support if you think that the cause of your heel problem could be your shoes. These inserts can improve the stability of your shoe and correct any muscle imbalances which may aggravate heel problems. Avoid going barefoot around your home, as this can put more strain on the heels. Wearing a pair of well-cushioned slippers can help.
- Night splints can help you sleep better
The night splints hold the plantar fascia semi-stretched while you sleep. This helps prevent the plantar fascia from tensing overnight and reduces the pain and spikes you often feel when you wake up.
- Consider reducing your training time
Running too much can cause pain in the heel, especially if you are still recovering from an injury. These treatments can relieve heel pain symptoms, but the best way to treat it is to avoid the problem in the first instance. Reduce your training load and avoid running if you experience a flare-up. Also, strengthen the muscles of your calves, feet and calves.
Plantar fasciitis
Plantar fasciitis causes pain in the arch and heel of your foot. You can often ease the pain yourself, but you should see a doctor if it doesn’t improve in 2 weeks.
Plantar fasciitis can be diagnosed by checking your feet.
Plantar fasciitis causes pain in the arch and heel of your foot.
If:
- The pain gets worse when you walk after resting or sleeping
- The pain is reduced during exercise but returns when you rest
- It’s hard to lift your toes from the floor
A pharmacist can treat plantar fasciitis.
Ask a pharmacist:
- The best painkiller for you
- Insoles and padding for your shoes
- If you need to consult a Gp
When you visit a GP, they will usually recommend that you try the following:
Foot specialist treats plantar fasciitis.
A GP may refer you to a physiotherapist (or podiatrist) if your plantar fasciitis doesn’t improve.
A physiotherapist will show you how to ease your symptoms. A podiatrist will recommend insoles, shoes and other things.
The NHS provides free physiotherapy in the UK, but the waiting times are sometimes long.
Depending on your location, you can self-refer to a GP.
The NHS may only provide free podiatry in some areas, and the waiting time can be extended.
You can pay privately to see a physiotherapist or podiatrist.
Many different things can cause plantar fasciitis.
Plantar fasciitis occurs when the plantar fascia (the part of your foot connecting your heel to your toes) is strained.
Why this happens is only sometimes obvious.
Plantar fasciitis is more likely to occur if:
- Aged 40-60 years old
- I recently started exercising on hard surfaces
- Exercise with a tight heel or calf
- Overstretching the sole of your feet during exercise
- Lately, I’ve been doing more standing or walking up.
- Shoes with inadequate cushioning and support
- are very overweight
Credit: NoRXPharmaUSA.com