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For many, running is more than just exercise—it’s a mental escape, a spiritual uplift, and a lifestyle shared with family and friends. However, when heel pain strikes, it can severely impact your ability to run effectively, threatening this important aspect of life.

The Impact of Heel Pain on Runners

Heel pain is a common issue among runners, but it’s not something to push through without addressing the cause. Ignoring heel pain increases the risk of more severe injury. The good news is that with proper care, you can often continue running safely, even while managing heel pain.

Close-up bare feet of person feeling pain on foot heel

Common Causes of Heel Pain in Runners

Plantar Fasciitis

  • This condition involves the inflammation or strain of the plantar fascia, the thick band of tissue along the bottom of your foot. Overuse or poor foot mechanics can aggravate this tissue, leading to sharp pain, especially in the morning.

Achilles Tendinitis

  • Achilles tendinitis occurs when the tendon connecting your calf muscles to your heel becomes inflamed. This is often caused by repetitive stress, especially in runners who increase their intensity or mileage too quickly.

Stress Fractures

  • Stress fractures are tiny cracks in the bones, usually caused by repetitive impact or overuse. Runners are especially prone to this injury if they don’t allow for proper rest between runs or increase their pace or distance too rapidly.

Factors contributing to these overuse injuries often include lack of rest days, sudden increases in training intensity, and improper footwear. It’s essential to be mindful of these risks to avoid long-term damage.

Role of Foot Structure Abnormalities

Abnormal foot structure can shift excessive force to certain areas of the foot, increasing the risk of heel pain. Conditions such as flat feet or high arches can make you more susceptible to injury if not properly managed.

Heel Pain Treatment and Modifications

The first step in addressing heel pain is identifying the condition and its causes. A thorough evaluation, including a physical exam and a discussion of your running habits, is essential. Understanding when and where your pain occurs can help guide treatment. Additionally, bringing your old running shoes can offer valuable insights into how your feet interact with the ground.

Effective Treatments for Heel Pain

Specific Stretches and Exercises

  • Strengthening and stretching exercises can target affected areas, promoting healing and preventing further injury.

Footwear Adjustments

  • Wearing supportive shoes with proper cushioning can reduce the strain on your heels, helping to prevent pain.

Running Modifications

  • Adjusting how often and how intensely you run can prevent overuse injuries while allowing time for recovery.

Cross-Training

  • Incorporating low-impact activities like swimming or cycling can maintain your fitness while giving your heels time to heal.

Custom Orthotics

  • Custom-made orthotics can redistribute pressure across your feet, reducing stress on painful areas and promoting long-term comfort.

Close up on a woman's heel

Radial Pulsewave Therapy

For more stubborn cases of heel pain, Radial Pulsewave Therapy can help. This non-invasive treatment promotes pain relief and accelerates healing by stimulating blood flow to the affected areas. However, reducing activity or even complete rest may still be necessary for proper recovery.

While rest can be frustrating for runners, it’s an essential part of ensuring a full recovery and preventing chronic issues. Investing in the right treatments now can save you from longer, more difficult recovery periods later on.

Can You Still Run with Heel Pain?

In some cases, you may be able to continue running with heel pain, but only if you’re receiving proper treatment. It’s critical to follow our podiatrist’s recommendations and avoid pushing through the pain without a clear plan in place. Our long-term goal is to help you return to running pain-free while minimizing the risk of future problems.

Get Professional Help

If you’re dealing with heel pain, don’t wait to seek professional assistance. Contact our Milford office at (203) 876-7736 or our Hamden office at (203) 288-4055, or use our online contact form to schedule an appointment. We also offer telemedicine appointments for added convenience, so you can consult with us from the comfort of your home.

Our goal is to get you back to running safely and quickly, without risking further injury. By seeking professional care and following the right treatment plan, you can prevent long-term issues and continue enjoying the many benefits of running.