Many of the most popular forms of exercise, such as team-oriented sports, running or jogging, require a tremendous amount of impact on your feet, and on your heels. Stress on the heels during exercise can sometimes cause pain and soreness. Finding out the reason behind your sore heels can help you treat it and get back to your regular exercise routine.
Plantar Fasciitis
One of the most common sources of heel pain is plantar fasciitis, a condition caused by inflammation of the plantar fascia, a band of tissue that wraps from the back of the heel under the foot. Over-stress of the foot during exercise causes this band to become inflamed, causing pain and soreness in the heel and foot. The pain may be especially noticeable after resting for a long period -- such as overnight -- following strenuous exercise.
Retrocalcaneal Bursitis
If your pain is located on the back of the heel rather than on the bottom, the problem may be a condition called retrocalcaneal bursitis. This is caused by inflammation where the Achilles tendon attaches to the heel bone.
Treatment
Both plantar fasciitis and retrocalcaneal bursitis can be treated by using the standard RICE procedure for common injuries. Rest your heels by avoiding strenuous exercise for several days. Apply ice to the affected area, as well as compression by applying a stretch bandage. Also keep the affected heel elevated to reduce swelling. You can take over-the-counter pain medication such as ibuprofen to help reduce the swelling as well.
Prevention
Once you've gotten control over your heel pain, there are steps you can take to help prevent it from happening again and from affecting your workout routine. Make sure the shoes you are using during exercise are a proper fit. Slippage on the heel can cause heel pain as well. You may even need to use a heel insert to prevent your shoe from slipping. Use standard stretching exercises for your feet and Achilles tendon before you start your exercise to warm up your tendons and muscles.
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