Heel Pain Ruining Your Run? Take this Advice!

Aug 29, 2019

Whether you are only just starting out or are somewhat of a veteran out on the trails, running certainly has the ability to develop into something that you never want to give up. The rush of endorphins, the peace of a steady routine, and the satisfaction of new personal bests being broken are all great things that running can give you.

However, when heel pain begins to creep into the picture, many runners either give up or keep trying to push through it. Both of which, are bad. After all, pain and discomfort are one thing, but one of the most frustrating things is not being able to run anymore or as much as you’d like to.

The once exciting time turns into the burden of the day. This is why so many runners try to convince themselves that there is no real pain and that it is in their heads. Here are some steps you can take to make your runs much more pleasant.

Review Your Running Situation

One of the most common reasons for heel pain in runners stems from overuse. In simpler terms, you are pushing your body much harder than it is conditioned to endure. While it is good to challenge your body at times, a measured approach will help you prevent other injuries such as Achilles tendinitis and plantar fasciitis.

It isn’t all about how fast you’re trying to go. It is important to consider things such as:

  • Are you increasing your intensity too much or too soon?
  • Are you allowing yourself to have rest days? Your body needs time to recover.
  • Are you doing too much hill work?

Are You Warming Up?

Warming up properly before you head out for a run can greatly reduce the risk of heel pain. In fact, a good warm-up shouldn’t just be a few minutes of stretching, it should also be a few minutes of light jogging. One area you should focus on is your calf muscles.

In many people, your calf muscle is far shorter and tighter than what is ideal. This can lead to a lot of painful muscle pulling. Taking the time to just stretch and condition your calves can pay off.

Is Your Footwear Providing Enough Support

The only shoes you should wear for running are real running shoes. The more supportive the shoes are for your feet, the better! If you have had your current pair for a while, you should ensure that you upgrade to prevent heel pain. If you need even better support, another option is a custom orthotic.

Do Not Let Heel Pain Persist

If your heel pain remains consistent, do not continue doing what is causing the pain. Instead, call our office and try to get to the root of the problem. In some cases, recovery from heel pain can involve a temporary rest.

Give the Foot & Ankle Center of Oklahoma a call at 405-418-2676, or contact us online to schedule your appointment and get the best options for treating your heel pain. Let us help you get back to running without any heel pain! 

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Oklahoma City Office:
609 W Memorial Rd.
Oklahoma City, OK 73114

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