Running is a great way to stay in shape and improve overall health, but it can also lead to heel pain also known as plantar fasciitis. If you're a runner who is experiencing heel pain, you're not alone. Don't worry, there are ways to alleviate your heel pain and get you back on track. In this blog post, we'll provide you with some tips and tricks for preventing and treating heel pain so you can get back to running pain-free.
Gradual increase in mileage.
One of the most common causes of heel pain in runners is overuse. To prevent this, it's important to gradually increase your mileage over time. If you are preparing for a race, give yourself ample time to train. This will allow your body to adapt to the increased stress and reduce the risk of injury. If you are new to running there are several training apps like Run Double that can help you run a couch to 5K in a reasonable time frame. If you start to notice pain, decrease mileage until you are able to run pain-free, then gradually increase mileage by 10%.
Proper Footwear
Wearing the right shoes can make a run enjoyable. The wrong shoes can mean trouble. Make sure you are wearing running shoes that are appropriate for your foot type and running style. Wearing the wrong shoes can cause blisters and heel pain. Wear new shoes for 2 or 3 weeks before running a race. Shoes should be replaced every 300-500 miles and after a year of use.
I recommend being fitted for shoes at a shoe store. Avoid the temptation of buying them online until you know what shoes work for you. Check out this blog for our Top 10 recommended shoes.
Stretching and Strengthening
Stretching and strengthening exercises can help to improve flexibility and strengthen the muscles and tendons that support the heel. Some of the best exercises include calf stretches, heel raises, and toe raises. Don’t ignore the hip flexors and IT band. Tight hips can cause pain further down the kinetic chain. These exercises can be done at home and should be performed several times a day. A simple and effective way to stretch is using a slant board.
Orthotics
Custom orthotics can help to redistribute pressure on the heel and reduce pain. These can be made by a podiatrist and are tailored to your specific foot shape and needs. Orthotics can allow more motion of the big toe joint or control excessive motion of the joint underneath the ankle which both contribute to heel pain. At our office, we are able to make a custom orthotic in one visit.
Rest and Ice
One of the most effective ways to reduce heel pain is to rest and ice the affected area. This will help to reduce inflammation and ease pain. To ice your heel, wrap an ice pack or bag of frozen peas in a towel and place it on the heel for 15-20 minutes at a time. Repeat this several times a day, especially after activity.
Over-the-counter pain medication
Over-the-counter pain medication can help to relieve pain and reduce inflammation. Commonly recommended are ibuprofen, naproxen, or aspirin. If you cannot take ibuprofen because of high blood pressure or stomach upset, and over the counter topical anti-inflammatories like voltaren gel is a great alternative. The topical works directly at the site of pain bypassing your stomach.
When to see a doctor
If your heel pain persists despite self-treatment and home remedies, it may be time to see a doctor. A doctor can help to diagnose the cause of your pain and provide you with more specific treatment options like orthotics, shockwave, laser therapy, or platelet-rich plasma injection.
Heel pain is a common condition among runners that can be caused by a variety of factors. But with the right treatment, it can be managed and even eliminated. Remember to gradually increase your mileage, wear appropriate shoes, stretch and strengthen, and use orthotics, massage, rest, ice, and over-the-counter pain medication. If your heel pain persists despite self-treatment, give us a call! We can help!