A triathlete's body endures a tremendous amount of stress through training and competition, especially the lower body. The feet take the pounding of running long distances, and the ankles and calves absorb the demands of biking for miles at a time. It is common for a triathlete to suffer from heel pain as a result of the requirements to compete in an event that involves swimming, biking and running.
Plantar Fasciitis
Plantar fasciitis is a common cause of foot and heel pain. The condition is a result of tightness in the plantar fascia ligament, which runs along the bottom of the foot. It typically is seen in long distance runners. The Plantar Fasciitis Organization states that the pain is located at the heel because it causes small tears in the ligament near the point at which it attaches to the calcaneus, or heel bone. The best treatment for relieving pain from plantar fasciitis is to ice the area and rest it. Nonsteroidal anti-inflammatory medications also can be used to relieve pain and swelling.
Heel Spurs
Heel spurs are caused by increased stress on the plantar fascia ligament where it attaches to the calcaneus, or heel bone. In the case of heel spurs, however, the stress on the ligament is so great that it repeatedly pulls away from the bone. According to the Plantar Fasciitis Organization, this pulling results in tiny bony points on the heel bone, which dig and slice into the soft tissue around the area. Ice and rest often will alleviate pain from bone spurs, but more aggressive treatment can become necessary if they are severe. Nonsteroidal anti-inflammatory medications also can be used to relieve pain and swelling.
Achilles Tendinitis
Achilles tendinitis is a common problem stemming from running and cycling. According to the American Academy of Orthopaedic Surgeons, overuse of the Achilles tendon can result in pain at the back of the heel, where it attaches to the calcaneus bone. Achilles tendinitis frequently is caused by the pounding involved with long distance running. The tendon is repeatedly stressed and becomes inflamed, causing pain. In cycling. according to Sheldon Brown of Harris Cyclery, placing too much pressure on the front of the foot while pedaling can cause inflammation of the Achilles tendon as a result of repeated shortening and lengthening. Rest and ice are often used to reduce inflammation. Nonsteroidal anti-inflammatory medications also can be used to relieve pain and swelling.
Bruising
The American Academy of Orthopaedic Surgeons notes that pain at the bottom of the heel can be caused by a bruise. The bruise can stem from repeated pounding, such as from running or from placing the heel on a bike pedal. For this reason, triathletes should pay attention to proper foot positioning when running and cycling. A bruise also can develop if you step on an object, such as a rock, while running. A bruised heel should be treated with rest and ice. Nonsteroidal anti-inflammatory medications also can be used to relieve pain and swelling.
Footwear
Any heel ailment also can be the result of inappropriate footwear. Triathletes should use running shoes that have proper arch support based on foot type to avoid repeated stretching of the plantar fasciitis tendon. The shoes also need proper heel support and and cushioning to avoid Achilles tendinitis and impact bruising. Sheldon Brown of Harris Cyclery also notes that heel pain can be caused by wearing soft-soled cycling shoes, which require the calf muscle to flex to a greater extent than a hard-soled shoe.
