Heel Pain After Running & Its Treatments

Heel pain after running affects many runners and can range from mild discomfort to sharp, intense pain. This common issue impacts runners of all skill levels. If you’ve experienced heel pain after running, it’s essential to understand the causes and find effective treatments. Let’s find out about heel pain causes and treatment​ and how to prevent it in the future.

What Causes Heel Pain After Running?

Heel pain after running can happen for several reasons, including:

• Running long distances or on hard surfaces which puts excess strain on your feet.
• Old or poorly fitted shoes, as they fail to provide the necessary support for your feet.
• Issues like flat feet or high arches which increase stress on the heel.
• Conditions like plantar fasciitis or Achilles tendinitis often cause heel pain.
• Bony growths on the heel bone in Phoenix, especially during or after running.
• Compression of the tibial nerve, which runs along the inside of the ankle.
• Poor form or running too aggressively without proper warm-up or stretching.

How to Stop Heel Pain After Running

If you’re dealing with heel pain after running, there are a variety of methods to help, depending on the situation:

• Avoid running and give your heel time to recover.
• Apply ice for 20 minutes, several times a day, to reduce inflammation.
• Using NSAIDs like ibuprofen to decrease pain in the heel in Scottsdale.
• Doing regular calf stretches and exercises like eccentric heel raises in Chandler which alleviates tightness.
• Wearing proper running shoes with good support and cushioning, and consider orthotics if needed.
• Receiving shockwave therapy treatment to relieve such persistent pain by promoting tissue repair.
• Practicing with a therapist who guides you through exercises to strengthen and balance your foot muscles.

Types of Heel Pain and Treatment

Heel pain after running can vary in location and severity. In these cases, resting is the best help you can give yourself. Here, we review the different types of this pain and how to treat them.

Back of Heel Pain After Running

This pain usually points to Achilles tendinitis. This condition involves inflammation of the Achilles tendon, often caused by overuse or tight calves. Treatments include ice and stretching exercises for the Achilles tendon.

Achilles Heel Pain After Running

Excessive stress on the Achilles tendon usually triggers Achilles pain. Runners who increase mileage too quickly or fail to stretch often experience pain in the back of their heels. Calf stretches and strengthening exercises are recommended.

Bottom of Heel Pain After Running

Pain at the bottom often signals plantar fasciitis. This common condition occurs when the tissue connecting the heel to the toes becomes inflamed. You need to use ice, arch supports, and calf stretches.

Ball of Heel Pain After Running

Pain in the ball can result from fat pad atrophy. Over time, the protective padding under the heel wears down, leading to discomfort. Cushioned insoles, proper footwear, and rest can help.

Outer Heel Pain After Running

This pain may come from peroneal tendonitis. This condition affects the tendons running along the outer edge of the foot. Repeated stress or poor footwear often leads to inflammation. You need ice and supportive shoes.

Pain in the Side of the Heel After Running

Pain on the inner side might indicate tarsal tunnel syndrome. This condition occurs when the tibial nerve, running along the inside of the ankle and heel, becomes compressed. You need ice and anti-inflammatory medications.

Heel Pain Treatment Exercises

These exercises help relieve heel pain in Mesa by stretching and strengthening the muscles and tendons around your heel. Do them consistently for 4-6 weeks to see improvement. Continue 2-3 times a week to prevent recurrence. The exercises include:

• Calf Stretch: Step one leg back, keep your heel on the ground, and hold for 30 seconds. It helps loosen the Achilles tendon. Do this 2-3 times a day for 3 sets.
• Plantar Fascia Stretch: Pull your toes toward you to stretch the bottom of your foot. This eases tension in the arch. Do this 3 times a day for 30 seconds.
• Heel Raises: Slowly lift and lower your heels. This strengthens the calf muscles and Achilles tendon. Do 2 sets of 15-20 reps, 2-3 times a day.
• Towel Scrunches: Use your toes to scrunch a towel on the floor. This strengthens foot muscles. Do it for 2-3 minutes twice a day.
• Toe Curls with Resistance: Use a resistance band to curl your toes forward. This strengthens the arch and plantar fascia. Do 2 sets of 10 reps daily.

Heel Pain Treatment Home Remedies

Try these simple remedies to treat heel pain at home:

• Avoid running for a few days to allow your heel to recover in Gilbert.
• Apply ice packs for 15–20 minutes several times a day.
• Use a foam roller or tennis ball to massage the bottom of your foot.
• Keep your feet elevated to reduce swelling and improve circulation.
• Use anti-inflammatory medications to help reduce pain and swelling.

How Long Does It Take for a Runner’s Heel to Heal?

Recovery time depends on the severity of the injury. The time it takes for a runner’s heel to heal depends on the severity of the injury:

• Mild pain typically heals within 1 to 2 weeks with rest, ice, and stretching.
• Moderate pain (like plantar fasciitis or Achilles tendinitis) may take 4 to 6 weeks with consistent treatment and exercises.
• Severe cases could require 3 to 6 months or more, especially if the injury involves chronic issues or requires physical therapy.

Preventing Heel Pain From Running

ِExcept for avoiding pressure, using good shoes, and including warm-ups, take these steps:

• Increase your running distance by no more than 10% per week.
• Add foot-strengthening exercises to prevent injuries.
• Run on softer surfaces like grass or trails to reduce heel impact.
• Include low-impact activities like swimming or cycling to rest your feet.
• Maintain a healthy weight to reduce pressure on your heels.
• Use orthotic insoles for extra support and to correct foot mechanics.
• Replace shoes every 300-500 miles or when they show wear.
• Begin each run with a slow jog or walk to warm up muscles and tendons.

Treating Heel Pain after Running in Arizona

Our expert podiatrists at Foot and Ankle Specialty Centers can help you relieve pain as we specialize in diagnosing and treating all types of running-related foot injuries. Schedule your appointment and take the first step toward pain-free running. Visit our website or call us to book a consultation.

Conclusion

Heel pain after running can be frustrating, but it’s manageable with the right approach. By knowing the causes and applying the right treatments, you can get back to running pain-free. If you’re struggling with this chronic pain, reach out to a podiatrist for expert care and advice.

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