Exercise, as we all know, is an excellent method to get fit and healthy. Running is a popular type of exercise, but it can result in heel pain in some people. Plantar fasciitis, structural issues, and inappropriate movement patterns are all common causes of heel pain after running.
To avoid further misalignments and consequences, it’s critical to address and care for heel discomfort as soon as possible. Continue reading to learn about precautions you can take to avoid heel pain after running and treatments you can use if it does arise.
Cause Of Heel Pain After Running
When it comes to heel pain after running, a variety of variables can come into play, including overuse or a limited range of motion in your ankle.
Pain, muscle imbalances, and other symptoms are frequently caused by a combination of factors. If you’re overweight or have injuries that alter your alignment and movement patterns, you’re more likely to develop these problems.
Issues that Might Cause Discomfort and Pain in Heel after Running
1. Achilles Tendinitis
The Achilles tendon is a fibrous structure that connects the calf muscle to the heel bone, causing Achilles tendonitis. This is more common in runners and basketball players. The tendon becomes inflamed as a result of overuse. Tendonitis in the back of the heel produces pain, edema, and stiffness.
Bursitis is caused by the swelling of fluid-filled sacs called bursae. These sacs provide cushioning for joints and allow for smooth movement. A tender, bruise-like sensation at the back of the heel is possible. Bursitis is most common in people who spend a lot of time on their feet.
3. Plantar Fasciitis
The thick ligament that runs around the bottom of your foot is known as the plantar fascia. Plantar fasciitis is characterized by pain, inflammation, and tearing of the plantar fascia. People with flat feet or very high arches are more likely to have heel pain after running because the plantar fascia is put under higher tension.
4. Haglund’s Deformity
An enlarged bony lump can occur at the back of the heel as a result of chronic inflammation and irritation. Higher-heeled shoes, such as pumps, might aggravate the bump and soreness.
5. Sever’s Disease
For active youngsters aged 8 to 14, Sever’s disease is a common cause of heel discomfort. This condition is more common in children who engage in sports that require lots of running and leaping. The growth plate in the rear of the heel is irritated by increased athletic activity.
Heel Pain After Running Treatment
The good news is that you can treat heel pain without seeing your doctor by using a variety of methods. Early treatment of symptoms improves the effectiveness of home therapies, therefore treat symptoms as soon as they appear.
Resolve Heal Pain After Running with Rest
You could transform a short-term injury into a chronic problem if you don’t rest and give the tissue the time it needs to mend and recover. Taking a break from running will assist to alleviate the discomfort, stress, and inflammation associated with it. You should only continue training once your symptoms have subsided.
Pain and Inflammation
Anti-inflammatory medicines like ibuprofen and aspirin, as well as natural pain relievers like turmeric, fish oil, and cloves, can help to reduce discomfort and inflammation in the joints.
Shock Wave Therapy for Heel Pain
Shock wave therapy is utilized in a variety of medical settings. It is non-invasive and has the ability to provide pain relief nearly immediately. Bursts of high-energy sound waves are directed into the painful area using a specific probe, where they make contact with the tissues. Through this process, the brain is told to encourage tissue healing in wounded or inflammatory areas.
Stretching the Calves to Resolve the Post-Running Pain
It’s important to remember that some stretches might worsen or irritate injured or irritated tissues, so consult your therapist before doing any extreme stretching.
Splints for the Night are A Good Option
While you sleep, night splints hold the plantar fascia in a semi-stretched condition. This prevents it from tensing overnight and alleviates the pain and spike that many people experience when they first wake up.
Reconsider Your Training Schedule
Doing too much jogging is one of the most prevalent causes of heel discomfort, especially if you haven’t recovered fully from a previous injury. Although these therapies can help alleviate the symptoms of heel pain, the best treatment is to avoid the issue in the first place.
Reduce your training intensity, avoid running when you have a flare-up, and strengthen muscles in your calves and foot to achieve this.
How To Prevent Heel Pain After Running
Even if you’re treating heel pain, it’s crucial to maintain preventive measures because the underlying reason for your heel pain may persist. This will help prevent recurrence or worsening of your symptoms.
Alter your Footstrike Patterns to Minimise Heel Pain After Running
When you’re jogging, pay attention to where your foot first contacts the ground. The majority of people run with a rearfoot striking pattern, which is linked to heel pain.
To test if changing to a midfoot or forefoot contact point decreases the impact or relieves any of your heel pain, try it. However, it is possible that this will not work for everyone. You might also notice that you’re placing too much pressure on your feet’ insides or outsides.
Stretch both before and after your run.
Simple stretches for your feet, ankles, and calves should be done twice a day, as well as before and after you run.
Keep A Healthy Weight
When you run, you may put too much strain on your lower body, particularly your knees, ankles, and heels, if you are heavier. Losing excessive fat will make you feel lighter on your feet. Additionally, you may be more balanced in general, which aids in the maintenance of good movement patterns.
Pay heed to your body both during your runs, and alter your training regimen accordingly. Keep an eye on your running patterns. Make any necessary adjustments, particularly if you’re suffering from heel pain.
Request that a trainer or a friend observe your technique and point out any imbalances that may be causing heel pain. If this isn’t possible, record yourself running to see if you notice any unusual motions.
Pain in the heel after running is a frequent condition in the feet and ankles, which can arise underneath or beneath the heel. Walking and participating in regular activities can be tough when you have heel pain. Nonsurgical treatments can help most painful heel issues, but the body will need time to heal.
The symptoms of the back of heel pain after running vary based on the source. You may also have the following symptoms in addition to pain, on the heel, there is bony growth, colour discolouration (bruising or redness), stiffness, swelling, tenderness, standing from a resting/sitting position causes pain.
No, it may be an indication of some underlying problem. Always seek medical attention for heel pain as soon as possible. Take a rest from running until you feel better. If you can’t get rid of your heel discomfort on your own, see a doctor.
To treat heel pain after running, as much as possible, rest. Apply ice to the heel for 10 to 15 minutes two times a day. Utilize pain relievers. Wear shoes that are well-fitting.
Without medical treatment, plantar fasciitis normally can be cured in 6–18 months. Plantar fasciitis can develop a persistent problem in some people, if not treated carefully.
The majority of cases of plantar fasciitis resolve over time if you stretch regularly, wear suitable shoes, and rest your feet to allow them to recover. Begin treatment as soon as possible. Don’t just ignore the discomfort and hope it goes away. The longer you delay seeking treatment, the longer your feet will continue to pain.
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