Running can cause heel pain. Running can cause heel pain. This is often due to plantar fasciitis or structural issues.
To avoid complications, it’s important to treat and care for heel discomfort as soon as possible.
Learn how to avoid heel pain and what to do if it occurs.
Heel pain after running
There are many factors that can cause heel pain when you run. It could be as simple as an overuse of your ankle or a reduced range of motion.
Pain, muscle imbalances, and other symptoms are often caused by a combination of factors. If you are overweight or have injuries that alter your movement and alignment, then these issues may be more likely to occur.
Flat feet and very high arches can cause heel pain when running. These foot shapes put extra strain on the plantar fascia.
The plantar fascia is a thick ligament running along the bottom of the foot. Plantar fasciitis is the pain, inflammation, and tearing of your plantar fascia.
Some of the other causes are:
● Sever’s disease
● Achilles tendonitis
● Stress fractures
● arthritis
● nerve irritation
How to treat heel pain when you run
You can treat heel discomfort in a number of ways. Early treatment of symptoms is more effective than later treatments. These methods can reduce inflammation, pain, and stress.
Take a break.
Rest your feet and take a break when you experience flare-ups. Rest your feet and avoid any activities that may cause you pain. Resuming activities before feeling better.
Do gentle foot and calf stretching and strength exercises for at least five minutes per session to relieve pain and increase flexibility.
Ice and NSAIDs can reduce inflammation.
Use an ice pack for 20 minutes on your heels or the surrounding area to reduce inflammation and pain.
You can also take anti-inflammatory nonsteroidal drugs (NSAIDs), such as:
● ibuprofen (Advil, Motrin)
● naproxen (Aleve, Naprosyn)
● Aspirin
Consider using natural pain relief such as:
● Fish oil supplements
● turmeric
● Cloves
Self-massage and acupuncture can also provide relief.
Use orthotic inserts or heel pads.
You can add comfort to your shoes by adding heel pads, lifts, or wedges. A custom or over-the-counter orthotic device will improve muscle imbalances and increase stability. You can also stop your foot from moving incorrectly or too much.
Avoid going barefoot. You can cause your heels to be more stressed and strained.
Consider a night splint or a walking cast that can be removed.
You can support your foot with a removable walking cast for a couple of weeks if you have to stay completely off your feet.
There are night splints available. You can also get night splints that stretch and support your foot while you sleep.
When should you see a doctor?
You can usually treat heel pain at home with preventative measures and treatments.
If your symptoms do not improve in a few days, you should consult your doctor or physical therapist. They can diagnose and prescribe the right treatment. It may be necessary to inject corticosteroids into the heel region in order to reduce pain and inflammation.
It is not common to need surgery. The doctor will determine the cause of your heel pain by examining you and using an X-ray or other imaging tests.
If you experience severe heel pain that interferes with your ability to move or is accompanied by swelling and redness, call your doctor immediately.
How to prevent heel injuries after running
Even if your heel pain is being treated, it’s still important to take preventive measures. The underlying cause may persist. It will help to ensure that your symptoms do not worsen or recur.
Change foot strike patterns.
When you are running, pay attention to the first place your foot hits. The majority of people tend to run in a rearfoot-striking pattern. This is believed to be a contributing factor to heel pain.
Try changing your contact point from the heel to the forefoot or midfoot to see if this helps reduce impact. It may not work for everybody. You might also be putting too much stress on the inside or outside of the foot.
Remember that changing the strike pattern can cause more strain on your knees or other parts of your feet, causing additional strain.
Opt for different running surfaces.
If possible, incorporate hills gradually into your training routine. Avoid running on hard, flat surfaces like tiles or concrete floors when running.
Find a pair that can absorb shock if you must run on a hard surface.
Stretching before and after running
Stretch your calves, feet, and ankles twice daily, as well as before and after running. You can loosen your muscles by doing some simple exercises.
● Golf ball rolls
● Stretching the foot and ankle
● calf stretches
Keep a healthy body weight.
Running with a heavier weight can put too much strain on your lower body. This includes your ankles, knees, and heels.
You will feel lighter and more agile if you lose excess weight. You may also be more balanced, which can help maintain healthy movement patterns.
Invest in new running shoes.
Invest in shoes made specifically for running that will support your foot structure.
To reduce stress on the plantar fascia, choose shoes with good arch support and a raised heel. You can also strap or tape your foot.
If you are unsure which one to choose, ask a doctor or a physical therapist.
Takeaway
Listen to your body before, during, and after you run, and adjust your training programme accordingly. Be aware of your running habits. Changes should be made, particularly if you are experiencing heel pain.
Ask a friend or trainer to observe your technique to identify any imbalances that could be contributing to heel pain. Make a video to check for any abnormal movements.
Treat heel pain immediately. You should stop running until the symptoms have subsided. If you are unable to relieve heel pain by yourself, consult your doctor.
Credit: thewebhealth.com & drugsdiscussion.com
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