If you are plagued by heel pain when you exercise, the progress of your fitness program can be hampered. You may be able to narrow down the cause of your heel pain based upon the exact location of your pain; however, only your doctor can properly diagnose the cause of your heel pain. Regardless, there are things you can do to understand the reason for your pain and help prevent it in the future.
Bruised Heel
A bruised heel can be an injury from repetitive stress or from one sudden impact. It results after activities where there is constant and continual impact of the heel, but also when your heel absorbs a significant impact, such as in a landing gone wrong. When your heel is bruised, the padding of fat that protects your heel bone is shoved up around the side of your heel, leaving a thinner layer of protection for your bone. You will feel the pain of a bruised heel on the bottom of your heel. Rest is the best way to treat this type of injury. Also make sure the padding in the heel of your workout shoes is intact and sufficient.
Plantar Fasciitis
The pain of plantar fasciitis is felt under the heel. The result of injury to the plantar fascia, which runs from your heel to the front of your foot, plantar fasciitis is also called a heel spur. Typically the cause is tightness in your calf muscles. Therefore, the best solution for this condition is thorough stretching. Stretch your calf muscles every day after a thorough warmup. Try a simple calf stretch, facing a wall. Extend one leg behind you, keeping it straight and keeping your heel pressed into the ground. Hold this stretch for 30 seconds. Repeat two to three times on each leg.
Achilles Tendinitis
Your Achilles tendon is the thick tendon located in the back of your ankle that connects your heel to your calf. Achilles tendinitis can be the result of a sudden injury or a chronic condition. If you have Achilles tendinitis ,your pain will be felt in the back of your heel below your calf. The way to treat Achilles tendinitis is with rest and ice therapy. Apply ice for 15 to 20 minutes several times per day. A heel pad in your workout shoe can help by raising your heel up a little and shortening your Achilles tendon to reduce the stretching of it.
Prevention
A thorough warmup before your workout can help you prevent heel pain. Spend at least five to 10 minutes doing low-impact cardiovascular exercise to get your blood pumping. Then use dynamic stretching to ready your muscles for action. Pay special attention to stretches that will keep your calves supple and flexible. Use movements such as a toe raise and a heel lift to prepare your calves in your dynamic stretching. Perform a few static, or stationary, stretches of your calves at the end of your warmup prior to beginning your workout.
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