Heel pain is a common term used to describe pain that occurs at or near the calcaneus bone, which sits at the rear of your foot and typically absorbs the initial impact when your foot contacts the ground. When you exercise, you can develop a number of conditions that involve heel pain, including plantar fasciitis and Achilles tendinitis.
Plantar Fasciitis
Plantar fasciitis is the most common cause of heel pain. It occurs when you inflame or irritate the plantar fascia, a ligament that runs from your calcaneus bone to the base of your toes. When you walk, this ligament contracts under the pressure of your body weight, then loosens when this pressure passes. When you jump or run during exercise, the force on your plantar fascia is compounded. If you exercise excessively, this downward force on your foot can trigger fascia tears and inflammation. The end result of this process is typically fasciitis-related heel pain.
Achilles Tendinitis
Achilles tendinitis can trigger pain at the back of your heel or in the area just above your heel. It occurs when repetitive stress causes inflammation and/or degeneration of your Achilles tendon, which connects your calf muscles to your calcaneus bone. You can develop this disorder if you suddenly or rapidly increase the amount of leg-intensive exercise you perform. You can also develop tendinitis if tightness in your calf muscles places extra strain on your Achilles during exercise. Individuals with the disorder sometimes develop additional pain when a bony deposit called a bone spur forms at the attachment between the Achilles tendon and calcaneus.
Additional Causes
Additional potential causes or contributing factors in exercise-related heel pain include stress fractures, bone bruises and excessive pronation or inward rolling of your feet when you walk or run. Children can also develop activity-related heel pain from Sever's disease, a disorder triggered by damage to a developing calcaneus bone. You can also increase your risks for the development of heel pain if you're significantly overweight or obese, or wear shoes that don't fit your feet properly.
Considerations
To avoid exercise-related heel pain, consult your doctor before you begin an exercise program, begin a new exercise program slowly, stretch out before and after you exercise, avoid exercising on uneven surfaces, buy shoes that fit properly and replace them when they start wearing out. If heel pain occurs, stop exercising and consult your doctor for a proper diagnosis and treatment.
