If you are a runner, there is a good chance that you have experienced some form of pain or ache. But heel pain? That is another level of aggravating. Every step you take is a reminder that it is not going away by itself.

Fortunately, relief is possible. With time, it is even possible to run again. The not-so-good news? There is also a great deal of bad fixes. So, what actually helps heel pain in runners, and what is more likely to waste your time? Read on to learn more.

Why do runners develop heel pain in the first place?

In most cases, heel pain in runners boils down to repetitive strain. Each step you make produces a shock displacement through your leg, and eventually, that may result in discomfort in the post-supportive structures that compose your heel. The prevalent causes are:

• Plantar Fasciitis: This is irritation of the bands of tissue in the bottom of your foot. It often causes pain in the heel, particularly a stabbing pain in the morning.
• Achilles Tendinitis: It is an irritation of the tendon linking your calf muscle to your heel. It can result in pain at the back of the heel.
• Heel spurs: Bony protrusions, which develop as a result of a prolonged strain, with or without plantar fasciitis.
• Fat Pad bruising: Pain deep in the foot, like a bruise, due to a hard landing on the heel.

It is important to understand the cause, as the most effective heel pain treatment Midlothian, VA, is determined by what is actually wrong with your foot.

What heals the heel pain?

Rest and Recovery

This is something no runner wants to hear, but reduction of mileage is one of the best tools available to alleviate heel pain. In fact, sometimes taking a couple of days off is all you need! Bearing through pain always makes things worse.

You do not have to stop all activity. You can alternate low-impact activities such as cycling until your heel is healed.

Orthotic shoes and insoles

Well-supported, cushioned shoes can make a world of difference. One of the quickest ways to make your heel sore is with overworn or unsupportive shoes.

Wearing custom or over-the-counter orthotic inserts may also assist in distributing the loading pressure more uniformly and supporting the plantar fascia or Achilles tendon.

Strength training and stretching

Strain in your heel is exacerbated by tight calf muscles and weak foot muscles. A few daily exercises can aid these:

• Calf stretches: Hold 30 seconds, a couple of times a day.
• Plantar fascia stretch: Pull your toes back toward your chin to stretch the bottom of your foot.
• Toe curls and towel scrunches: Work small muscles in the feet to provide more support.

Ice therapy

Ice compression on the heel after running can relieve the swelling and alleviate pain in 15-20 minutes. Using a frozen water bottle under your foot is also an easy, effective trick.

Return to running gradually

When the pain begins to get better, build your mileage gradually. No more than 10% a week. Moving back too fast is one of the quickest ways to go back to square one.

What often doesn’t work (or works the wrong way)

Denying the suffering

Heel pain can be tough. However, pushing through it can turn a minor injury into a major one. Initially, mild inflammation may lead to chronic and persistent pain, which will keep you off the field months later.

Excessive use of painkillers

Anti-inflammatory medicine can help you temporarily deal with heel pain. However, it does not treat the cause. Using it as the means to make it through can enable this injury to aggravate without you knowing.

Using minimalist shoes too early

Shoes with minimal or no foot support can help toughen up your feet with time. In other words, barefoot-like shoes. However, they also add more pressure on your heel and calf muscles. A rapid switch, particularly when you already experience discomfort, can make matters even worse.

One-size-fits-all internet solutions

The random miracle stretch or other quick-fix device you spotted online may alleviate plantar fasciitis pain in one person but worsen Achilles tendinitis in another. Unless you understand the cause of your heel pain, you are guessing.

When to seek professional help

It is time to drop by Mountain Spring Podiatry when:

• Heel pain drags on beyond a week or two, although you are resting.
• It has become so painfully bad that it is altering your gait.

The right diagnosis can help save you weeks or months of trial and error.

A podiatrist will conduct an assessment of your gait and footwear and prescribe appropriate therapy. It may include:

• Custom orthotics
• Physical therapy
• New age treatments such as shockwave therapy.

In some extremely rare cases, surgery could be necessary, although the majority of runners will recover without it by taking action early.

The takeaway

If you experience heel pain, do not focus on short-term solutions. Identify the cause and support your feet in a proper way. You should also allow your body the time it requires to recuperate.