Running is a popular type of exercise, but it can cause heel pain in certain people at times. Running-related heel pain is frequently caused by plantar fasciitis, structural issues, or inappropriate movement patterns. It is critical to care for and treat heel discomfort as soon as possible in order to avoid further misalignment and problems. Continue reading to learn about steps you may take to avoid heel pain from arising, as well as therapies you can use if you do experience heel pain after running.
The Causes Of Heel Pain After Jogging Are Numerous.
When it comes to heel discomfort after jogging, a variety of reasons may be at play, while it can be caused by something as basic as overuse or a restricted range of motion in your ankle.
Pain, muscle imbalances, and other symptoms are frequently caused by a combination of several factors. If you are overweight or if you have injuries that alter your alignment and movement patterns, you may be at greater risk for developing these problems.
Fallen arches (flat feet) and very high arches (high arches) are more likely than others to have heel pain after running because these foot shapes may place an excessive amount of strain on the plantar fascia.
The plantar fascia is a thick ligament that runs along the bottom of your foot and is responsible for arch support. Plantar fasciitis is a condition characterized by pain, inflammation, and tearing of the plantar fascia.
Conditions such as the following are examples of secondary causes:
- Sever’s disease is a type of infectious disease.
- Tendonitis stress fractures of the Achilles tendon
- Inflammation of the nerves in arthritis
What To Do If You Have Heel pain After Running
There are various methods for treating heel pain that you can do on your own. Treating symptoms as soon as they appear will increase the effectiveness of your home treatments. So treat symptoms as soon as they appear.
Pain, tension, and inflammation can all be reduced by using the methods listed below.
Take A Break From Your Work.
During flare-ups, give yourself a break and put your feet up to rest. Running and any other activities that cause pain should be avoided for a period of time. Continue to refrain from doing so until your symptoms have subsided.
Gentle foot and calf stretching and strengthening exercises should be performed two to three times a day for at least five minutes per session in order to relieve pain and promote flexibility.
Ice And Nonsteroidal Anti-Inflammatory Drugs (Nsaids) Can Help To Reduce Inflammation.
Use an ice pack on your heels and surrounding areas for 20 minutes many times each day to relieve pain and inflammation.
Nonsteroidal anti-inflammatory medications (NSAIDs), such as the following, can also be used:
- Naproxen (Aleve, Naprosyn), and
- ibuprofen (Advil, Motrin)
Also take into consideration natural pain medications, such as the following:
- Supplements containing fish oil
- Turmeric and
Acupuncture treatments and self-massage may also be effective in relieving pain.
Heel Pads Or Orthotic Inserts Should Be Worn.
Heel pads, wedges, and lifts can be added to your shoes to provide additional comfort. An orthotic device, whether purchased over-the-counter or made to order, can help to increase stability and correct muscular imbalances. Using a shoe insert, you can keep your foot from moving too much or wrongly.
Avoid going barefoot if at all possible. This might cause more tension and pressure on your heels as a result.
Make Use Of A Removable Walking Cast Or Night Splint To Alleviate Your Pain.
If you need to be entirely off your foot for a few weeks, you can use a detachable walking cast to support your foot and ankle while you are off your foot.
Splints for the night are also provided. In the course of the night, they extend your foot and keep it in the correct posture.
When Should You Visit The Doctor?
In most cases, you may cure heel pain at home using over-the-counter medications and preventative measures.
If, on the other hand, your problems do not improve within a few weeks, you should consult with your doctor or a physical therapist. They are capable of determining the correct reason and recommending a treatment strategy. Among the options are corticosteroid injections into the heel area, which can help to reduce inflammation and pain.
It is possible that you will be referred to a foot and ankle surgeon, though surgery is not always required. It is their goal to uncover the root cause of your heel pain through an examination and X-ray or other imaging studies in order to select the best course of treatment for you.
If you experience significant pain in your heel that interferes with your ability to walk, or if the discomfort is accompanied by redness and swelling, call your doctor immediately.
How To Avoid Heel Pain After A Jogging Session?
Even if you’re treating heel pain, it’s crucial to maintain your preventive actions because the underlying reason of your heel pain may persist. This will assist to ensure that your symptoms do not reoccur or worsen in the future.
Alter Your Footstrike Patterns.
When you’re running, pay attention to where your foot impacts the ground when it initially touches the ground. The majority of people run with a rearfoot striking pattern, which is regarded to be a contributing factor to heel pain in some people.
Consider switching to a midfoot or forefoot contact point to see if this lessens the amount of impact you receive or alleviates some of the heel pain you are experiencing. This, however, may not be the best solution for everyone. Alternatively, you may discover that you’re placing excessive pressure on the insides or outsides of your feet.
Always keep in mind that altering your striking pattern may result in you placing extra stress on your knee or other portions of your foot, resulting in increased pain.
Choose From A Variety Of Running Surfaces.
Run on grass, dirt trails, or a synthetic track whenever possible, and gradually integrate hills into your training regimen. Running on hard, flat surfaces such as concrete or tile floors should be avoided.
In the event that you are forced to run on a hard surface, look for a pair of running shoes that will help cushion the shock.
Stretch Your Muscles Before And After Running,
Simple stretches to loosen up your feet, ankles, and calves should be done twice a day, as well as before and after you run, to avoid injury. The following are some simple exercises to help you loosen up your muscles:
- Foot and ankle stretches
- Rolling a golf ball
- Stretching the calf muscles
Maintain A Healthy Weight By Exercising And Eating Right.
When you are jogging, carrying a heavier load may lead you to place an excessive amount of pressure on your lower body, particularly your knees, ankles, and heels.
Losing excess weight will make you feel more mobile and less fatigued on your feet. Furthermore, you may be more balanced in general, which might aid in the maintenance of good movement patterns.
Consider Purchasing A New Pair Of Running Shoes.
Invest in a pair of running shoes that provide structural support for your feet and are designed specifically for running.
If you want to reduce the amount of stress on your plantar fascia, search for shoes with strong arch support and an elevated heel. You can also tape or strap your foot to keep it in place.
If you’re unclear about which treatment to take, consult with your doctor or physical therapist for advice.
The Main Point To Remember
Pay attention to your body during and after your runs and make adjustments to your training regimen as needed. Pay attention to the rhythms of your running. Make any adjustments that are necessary, especially if you are suffering heel discomfort.
Solicit the help of an experienced trainer or friend to observe your technique and point out any imbalances that may be contributing to your heel pain. As an alternative, film yourself running to see if any aberrant movements stand out.
Always seek medical attention for heel pain as soon as it begins. Until your symptoms decrease, take a break from your running routine. If you are unable to address heel pain on your own, consult with your doctor for assistance.