Heel pain is a common complaint among beginner and experienced runners. It can disrupt a running regimen, cause further injury and necessitate exercise modification. Heel pain can be caused by tears in or inflammation of the plantar fascia (a fibrous band that runs along the bottom of the foot), improper running shoes, poor running gait and excessive body weight. Self-care, proper running form and appropriate footwear can help alleviate and prevent heel pain and allow you to return to running free of distress. In the mean time, there are ways to make it through a run while experiencing heel pain.
Step 1
Stop running if heel pain becomes unbearable during a run. Further exercise can worsen the pain and prevent healing. Ice and rest the heels. Take an anti-inflammatory medication to relieve the pain. Return to running after heel pain has subsided, which may take a few days or a few weeks.
Step 2
Reduce your mileage and speed while running with heel pain if the heel pain is manageable. Stick to a familiar terrain and avoid hilly routes that may place additional stress on the heels.
Step 3
Run on an asphalt track or soft surface to minimize heel pain while running. Run on the balls of your feet and avoid landing on your heels.
Step 4
Stretch the plantar fascia after a run. Place your hands on a wall and walk the heel with pain behind the other foot. Place both heels on the ground. Bend your knees towards the ground until you feel a stretch in your foot. Hold for 30 seconds.
Tips and Warnings
- Orthotics or insoles can provide comfort and additional cushioning to relieve heel pain. Wear shoes that support your feet. Maintain a healthy weight. Excessive weight places pressure on the heels, contributing to heel pain.
- If heel pain persists, contact a podiatrist.
