Heel pain may be a thorn in your running program, preventing you from improving your speed and distance. Take the time to care for your heel injury as soon as possible. If your pain worsens or there is little progress after two weeks of treating the pain yourself, seek advanced medical care.
Causes
Plantar fasciitis is an inflammation of the connective tissue at the bottom of your feet brought on by an abnormal foot alignment, ill-fitting shoes or running surface or increasing your mileage too fast, according to Sandra Shultz and colleagues in their book, "Examination of Musculoskeletal Injuries." Bursitis or inflammation of the fluid-filled pillow-like sack between your Achilles tendon and heel bone may be another source of pain as a result of friction from ill-fitting shoes and landing hard on your heel. Inflammation of your Achilles tendon may occur from tight calf muscles, unstable shoes or a sudden turn of your foot.
Effects
The pain from fasciitis, tendonitis and bursitis will not only curtail your running program, but may also cause further injury from your legs to your back. You may compensate for heel pain by bearing more weight on your uninjured leg and excessively bending your hips and knees.
Treatments
Refrain from running until the pain goes away, reducing your risk of complete tendon and fascia tears. Initial treatment for heel strains and sprains include icing your heel for 20 minutes, three times a day for three days to reduce pain and inflammation. After three days of icing your heel, apply heat for 20 minutes, three times a day for three days. You may also take anti-inflammatory medication such as Aspirin or Tylenol to decrease your pain, according to the National Library of Health. Night splints may be used to stretch an injured plantar fascia.
Prevention
Heel pain can be prevented with a 10-minute walk-and-run warm-up, then a quick stretch before your running session. Stretching your body after your workout, particularly your calves, ankles and feet, improves your ankle range of motion, preventing possible injury and pain. Do three reps per stretch, holding each stretch for 15 to 30 seconds, according to a 2008 article by Dr. David Nieman, published in "ACSM's Health & Fitness Journal." Properly-fitted shoes with stable support---especially if your feet roll inward or outward---may further reduce your risk of experiencing heel pain.
Considerations
Sudden changes in mileage, intensity, frequency and duration may stimulate the beginnings of a heel injury; change one variable at a time. Run on a treadmill at least one day per week to reduce impact on your heels. Get a new pair of running shoes every four to six months to ensure you have supportive shoes. Refrain from running on concrete sidewalks and roads whenever possible because concrete is such a hard surface.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
- National Library of Medicine: Heel Pain
- "ACSM's Health & Fitness Journal"; You Asked For It: Question Authority: Is Stretching Worthwhile; Dr. David Nieman; July/Aug. 2008
