Heel Pain from Running? 6 Tips for Relief

Running is a form of exercising that has a ton of benefits. It can help you prevent heart disease, decrease your body fat, and improve your cardiovascular conditioning. 

However, running can also result in several common injuries, such as shin splints, runners knee, and heel pain. Fortunately, these issues are easily remedied. You don’t have to stop running. 

We want to help you stay on the road (or track/treadmill). Keep reading for our top tips on how to prevent heel pain from running. 

1. Take a Break From Running

The most accomplished athletes have the discipline to rest. This is one of the hardest lessons we must learn. 

Whether you’re running for sport, to improve your fitness, or because you love doing it, you must know when to back off. There is such a thing as over-training. Though you may not be overtraining now, your heel pain from running certainly won’t go away unless you take a break and allow your body to heal.

2. Reassess Your Running Technique

Many runners suffer from injuries and pain because they’re unknowingly running with poor form. If you have heel pain, it could be from a number of things. For example, you might be heel-striking while you run, which can result in both heel pain and knee pain.

Film yourself running and compare the video to professional runners. Watch running tutorials and do research to find out where your weaknesses are. 

3. Use Heat and Anti-Inflammatories

If you’re experiencing heel pain from running, it could simply be an inflammatory response. Fortunately, learning how to relieve heel pain from running can be as easy as using a cold press and anti-inflammatories. 

Place an ice pack on your heal for 15 to 20 minutes and take an over-the-counter NSAID like Ibuprofen or Aspirin. 

4. Visit a Podiatrist

Perhaps the most valuable source for heel pain relief tips will come from a podiatrist. A podiatrist is a medical doctor who specializes in foot health and any ailments or injuries regarding feet.

Since you’re experiencing heel pain from running, reach out to a local sports podiatrist. They’ll be able to examine you and provide a list of viable treatment options. 

5. Stretch

One of the biggest reasons amateur athletes find themselves injured is because they fail to warm up and stretch properly before exercising. Warming up and stretching are fundamental practices to prevent sports-related pain and injuries.

You should also look into exercises designed specifically to strengthen your feet. These can help condition your feet to withstand the continuous pounding that occurs while running. 

6. Get Better Shoes or Insoles

Finally, learn how to treat heel pain from running by ensuring your using the appropriate footwear. You may need to invest in a better pair of running shoes. 

For some people, it’s also beneficial to buy personalize insoles customized for their feet. These provide maximum support based on the unique structure of your feet. 

Do You Have Heel Pain From Running?

If you have heel pain from running, don’t feel bad. You’re not alone and it doesn’t mean you have to give up running. However, you should take a step back from the situation and figure out what’s causing your pain. 

Talk to a podiatrist and consider the methods listed above to prevent or relieve your pain. And if you’re looking for more lifestyle and health tips, check out some of our other articles for more information. Our website was created to help people improve their lives in every way possible.