Why Do My Heels Hurt After Running?

Common Causes of Heel Pain

Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain. It occurs when the ligament along the bottom of the foot becomes irritated or inflamed.

• Causes:
• Repetitive stress from walking, running, or standing for long periods.
• Wearing unsupportive footwear, such as flip-flops or high heels.
• Overuse from high-impact sports or sudden increases in activity levels.

Achilles Tendinitis

Achilles tendinitis affects the tendon connecting the calf muscles to the heel. This condition often results from overuse or improper movement.

• Causes:
• Repetitive strain from activities like running or jumping.
• Insufficient stretching before physical activity.
• Sudden increases in workout intensity.

Recognizing Symptoms of Heel Pain

Heel pain can manifest differently depending on the cause, but common symptoms include:

• Sharp or stabbing pain, especially when getting out of bed or after prolonged rest.
• Pain that worsens with activity or after extended periods of standing.
• Stiffness and reduced range of motion in the foot or ankle.
• Swelling and tenderness around the affected area.

If you’re experiencing any of these symptoms, it’s crucial to take steps to relieve the pain and prevent further injury.

At-Home Exercises to Relieve Heel Pain

Incorporating targeted exercises into your routine can help alleviate heel pain and promote recovery. These stretches and strengthening techniques are easy to do at home.

Plantar Fascia Massage

• How to do it: Sit comfortably and roll a small ball (like a tennis ball) under the arch of your foot. Apply gentle pressure and roll it back and forth for 2-3 minutes.
• Benefits: Reduces tension in the plantar fascia and enhances flexibility.

Heel Raises

• How to do it: Stand on a flat surface. Slowly lift your heels off the ground, hold for a second, and lower back down. Perform 2-3 sets of 10-15 repetitions.
• Benefits: Strengthens calf muscles, which can reduce strain on the heel.

Wall-Facing Calf Stretch

• How to do it: Stand facing a wall. Place one foot forward with the knee slightly bent and the other foot extended back. Press your hands against the wall and lean forward, holding the stretch for 20-30 seconds. Repeat on both sides.
• Benefits: Lengthens the calf muscles, improving flexibility and reducing heel tension.

Choose the Right Footwear

Wearing the right running shoes is crucial in preventing heel pain. Ensure that your shoes provide adequate arch support and cushioning. Running shoes should be replaced every 300-500 miles, as worn-out shoes lose their ability to absorb impact effectively.

Use Orthotics

Custom orthotics can provide additional support and alignment, particularly for runners with flat feet or overpronation. These inserts help distribute pressure more evenly, reducing strain on the heel.

Gradually Increase Mileage

Sudden spikes in running distance or intensity can lead to overuse injuries. Follow the “10% rule,” which suggests increasing weekly mileage by no more than 10% to allow the body to adapt gradually.

Apply Ice and Rest

Post-run recovery is essential for managing heel pain. Applying ice to the affected area for 15-20 minutes can help reduce inflammation. Additionally, taking rest days between intense runs allows the body to heal and prevents further stress on the heel.

Consider Physical Therapy

A physical therapist can provide tailored exercises and correct running form to alleviate heel pain and prevent future injuries. Therapy may include strength training, flexibility exercises, and gait analysis to identify and correct biomechanical issues.

When to See Our Podiatrist

If heel pain persists despite home remedies, it may be time to see Dr. Thomas. Signs that professional intervention is needed include chronic pain, swelling, difficulty walking, or pain that worsens over time. Our expert podiatrist may recommend treatments such as:

• Shockwave therapy stimulates healing and reduces pain.
• Custom orthotics to improve foot alignment and provide better support.
• Cortisone injections to alleviate severe inflammation.

Heel pain after running can stem from various causes, including plantar fasciitis, Achilles tendinitis, heel spurs, stress fractures, and overpronation. Addressing the issue early with proper footwear, stretching, and recovery techniques is key to staying pain-free. If pain persists, seeking professional treatment from Dr. Thomas can help ensure long-term foot health and prevent further complications.

If you’re experiencing ongoing heel pain after running, don’t ignore it. Schedule an appointment with us today to receive a customized treatment plan and get back to pain-free running.