Heel pain is a common problem suffered by runners. Unfortunately, many athletes tend to ignore the pain and try to 'run through it', rather than seeking professional help. So what commonly causes heel pain in runners and how can it be prevented?
Plantar fasciitis
One of the most common causes of heel pain in runners is a condition called plantar fasciitis. Plantar fasciitis is a condition where the ligament attaching the bottom of your foot to the heel becomes torn, causing inflammation and pain. The condition is typically caused by repetitively exercising in worn out trainers, running on an uneven surface or taking on very hilly terrain without building up to it slowly.
Preventing plantar fasciitis
There are number of ways in which you can prevent the condition from occurring or worsening.
- As soon as you begin to feel heel pain you must stop running. You can still keep your fitness levels by cycling or swimming, but running or walking excessive distances will only make the condition worse.
- Before you go running, take a sports water bottle and place it in your fridge or freezer. When you've finished your run, take the bottle and roll it across the arch of your foot for at least 20 minutes. This helps to reduce inflammation.
- It's extremely important that you stretch your calf muscles multiple times during each day. To do this, extend one leg behind you, keep your heel on the ground and lean forward. Stretching keeps your muscles free and prevents tearing.
- If you are prone to plantar fasciitis, it's very important that you wear shoes at all times. Your footwear should have rigid soles and not bend in half in the middle. This ensures that your feet are kept stable and balanced, reducing the chance of injury. If your trainers become worn, replace them with new ones.
- Try to restrict your running to soft, even surfaces and introduce hill work slowly.
Treating heel pain
If your heel pain persists for more than a couple of weeks, you should visit a podiatrist. You may receive treatment including:
- anti-inflammatory medication
- night splints
- steroid injections
- specially-made orthotic footwear
- shockwave therapy
- surgery
In conclusion
If you are a keen runner and find that you are beginning to suffer from heel pain, you could be developing plantar fasciitis. Don't suffer in silence. Ask your doctor for a referral to a podiatrist and refrain from running until you have been assessed.
