How do you treat heel pain after running?
Heel pain after running natural. However, sometimes this pain can be associated with structural problems, improper movement patterns, plantar fasciitis. Caring for a heel is very important to avoid complications or inconsistencies.
Continue to read to learn various methods to treat heel pain after running and how to prevent it.
Causes of heel pain after running
There are several reasons that contribute to heel pain after running. Sometimes the reason can be as simple as reducing the range of motion or using the ankle too often.
Other symptoms can cause pain of muscle imbalance, and you are riskier if you have a heavyweight.
People who have flat legs or high arches are susceptible to more heel pain after walking because the shape of the foot places excess pressure on the plantar’s fascia.
Some other reasons for this condition include:
- Sever’s disease
- nerve irritation
- stress fractures
How to treat heel pain after running?
There are many ways to treat your heel pain. If you detect initial symptoms, effective home care.
Take a break
Give a break from running and resting feet when the pain is extreme. Don’t continue until the symptoms are gone.
To increase flexibility and relieve pain, follow the stretch of a soft calf and legs and also exercise strengthening 2-3 times a day for about 5 minutes.
Use Ice and NSAIDs to reduce Inflammation.
To minimize inflammation or pain, use the ice pack with heels and surrounding areas for 15 to 20 minutes to three times a day. You can also take over a painkiller counter or try this natural pain relief:
- fish oil supplements
- Self massages
Use orthotic inserts or heel pads.
Using wedges, heel pads, and lifts in shoes can add comfort. Custom orthotic devices or Over-the-counter counting machines can help correct muscle imbalances and increase stability.
It can also help keep your feet so that it doesn’t move too much or make the wrong move. Avoid barefoot because this can tense the heel and cause stress.
Try a removable night splint or walking cast.
If you want to stay from your feet, try using the running player that can be released to support the ankles and legs for several days. Night splints are also good when they stretch your legs and hold inappropriate positions while sleeping.
When to see a doctor?
You can treat heel pain by taking preventive steps and home care. However, if the symptoms get worse, it’s important to visit a doctor. They will help in the complete diagnosis and recommend the right care plan like a corticosteroid injection. You can also be referred to an ankle and footed surgeon if you need a very unusual operation.
If you have severe pain on your heels that can limit your ability to walk or suffer swelling and redness.
How to avoid heel pain after running?
It is important to take precautions to treat your heel pain because the underlying causes can continue. This helps in ensuring that the symptoms do not repeat or get worse.
Change foot strike patterns.
You have to pay attention to where the foot attacks when hitting the ground. Most people have a back attack pattern, which can cause heel pain.
Instead of changing to the front contact point or midfoot, see if it can reduce the impact or relieve pain in your heels. Even though this might not work for everyone, you might find that you put too much pressure outside and in the feet.
Remember that changes in strike patterns can put more pressure on your knees and other parts of the foot, which can cause tension.
Choose different running surfaces.
Always running on the land, grass, or synthetic tracks and slowly combining hills if given a choice. You shouldn’t run on a flat surface that is flat likes a tile or concrete floor.
If you have no choice but only the surface is difficult to run, look for shoes that help absorb surprises.
Stretch before and after running
It’s important to warm up before and after walking. Stretching can loosen the muscles on the ankles, legs and calves. Some easy stretches for your muscles include:
- golf ball rolls
- calf stretches
- foot and ankle stretch
Maintain appropriate weight height ratio
It is important to maintain a healthy weight because a higher weight can provide too much pressure on the lower body, especially ankles, heels, and knees when you run.
Losing overweight helps be light on the foot. Also, you will be more balanced and have a healthy movement pattern.
Invest in a pair of new running shoes
Invest in a good pair of running shoes that will support the leg structure. Look for shoes with good arch support and high heels so put less pressure on the plantar fascia. You can even record your feet.
Ask for a physical therapist or doctor for recommendations, especially if you are not sure which shoes will choose.
You must always listen to your body after running a good and make adjustments in your training schedule, especially if you have heel pain after running.
You can ask a friend or coach to watch your running technique and note the imbalance that causes heel pain.
You must take instant steps to treat heel pain and break from running if needed until the symptoms are lost. Consult with your doctor if you can’t treat pain.