Jogging is hard enough without complications, so when heel pain disrupts the achievement of your goals for the session, the interference can be more irritating than the pain. The bad news is that the fault lies with you, but the good news is that the solution does, too -- and now you have an excuse to splurge on those new running shoes you've had your eye on.
Plantar Fasciitis
The plantar fascia is a thick band of tissue that runs from the bottom of your heel to the ball of your foot, supporting the arch. When you subject your feet to heavy pressure or impact -- like jogging --, the tissue can become damaged and inflamed, a condition called plantar fasciitis. The result is pain in the heel of one or both feet. The pain is usually at its worst first thing in the morning or during the beginning of a morning exercise session, but it can also flare up after long periods of standing.
Causes
Excessive impact is the primary cause of plantar fasciitis, but there are other factors that raise your risk. If you are overweight, jogging causes a heavier impact for you. If you are new to jogging, your feet may be unaccustomed to the activity. If you have high arches, your feet may be more rigid and less able to absorb shock, which then gets transferred to the plantar fascia. If your calf muscles are very tight, they may pull your heel up at the back of your stride, and you may not be striking the right area of your heel when you take your next step.
Treatment
Your doctor may take some X-rays or do an MRI to rule out other causes for the pain, but if the diagnosis is plantar fasciitis, very little treatment is usually necessary. The American Academy of Orthopaedic Surgeons says that 90 percent of all cases resolve within 10 months with nothing more than over-the-counter pain-relievers, ice and stretching. Cortisone injections and orthotics can help in more severe cases, and surgery is only considered after 12 months of unsuccessful treatment.
Prevention
Wear quality running shoes with extra heel cushioning when you jog, and consider arch supports or heel inserts if you have high arches. Stretch your calves before and after every run, and get off of the pavement whenever you can. Asphalt absorbs more shock than concrete, but running on grass, dirt or sand is even better.
When you jog, lean forward slightly and let each step strike below your center of gravity instead of out in front of you -- otherwise, you're increasing the impact and essentially putting the brakes on with every step. Minimize up-and-down movement in favor of forward movement to reduce impact further.
