Suffering from heel pain? Check out this page to find out what is bothering you!
Are your heels killing you?
Chances are you have an overuseinjury due to an ambitious training schedule or running in shoes that are not properly fitted to your feet.
Following is a quick overview of the most commoncauses of heel pain in runners.
Use it to determine what may be causing that pain or ache in your own heel and to determine what treatment measures to take.
Heel Pain #1: Calcaneal Stress Fracture
The big bone that we commonly just refer to as our heel is technicallytermed the calcaneus bone. Since this bone takes quite a pounding from prolific runners, it can develop a stressfracture known as a calcaneal stress fracture.
It is difficult to see these fractures in x-rays so they are typically diagnosed by the pain that they cause. This pain will get worse during runs and will graduallyescalate over time.
Prescription or over-the-counter anti-inflammatorymedications can be used and the foot should be rested as much as possible for at least 4-6 weeks so healing can take place.
During this period you should also apply ice as much as possible.
Some runners may continue their runs when minorpain first presents itself but eventually the pain will worsen and a break from running needs to be taken.
If it happens to you, do take that break from running and try to stay fit via cross-training activities.
Heel Pain #2: Achilles Tendon Bursitis
The retrocalcaneal bursa is a small fluid sack that lies between the heel bone (calcaneusbone) and the Achillestendon and its job is to prevent the Achilles tendon from grating against the bone during movement.
When it becomes overused from an aggressive running schedule or receives continuousjarring due to shoes that do not fit properly or other running related problems, it can become inflamed.
You can determine if this is the cause of your heel pain by pressing your fingers into both sides of the heel at the same time. If you feel something spongy sort of resisting the push, chances are you are suffering from Achilles tendon bursitis.
It may also be painful to run on softer surfaces or uphill and there may be enoughswelling to prevent your regular running shoe from fitting comfortably.
Doctor intervention is rarely needed for this type of injury. Give it a break and put it on ice. Anti-inflammatory medication can be used to reduceswelling and irritation. Of course, if you find that your home-treatment does not work, do go to a doctor to get a medical diagnosis.
Heel Pain #3: Plantar Fasciitis
This is one condition which causes the majority of all heel pain in runners. It is caused by the inflammation and overstressing of the ligament that runs along the bottom of the foot, connecting the heel to the front of the foot.
This ligament is called the plantar fascia and when it is stressed little tears develop which over time can accumulate and translate into pain and inflammation in the heel and possibly along the bottom of the foot.
The pain can range from barely noticeable to bad enough to stop most runners in their tracks. The longer you put off treating the condition the more likely you are to continue stressing the ligament and develop those smalltears.
The pain is typically felt when you place pressure on the foot aftersleeping or otherwise resting the foot for a long period of time.
To treat, keep ice on the foot and rest it as much as possible. You can do calfstretches and tape the foot up to help speed along healing. It could take weeks, months, or possibly years to completely heal this condition. That's an important reason I always encourage people to err on the side of safety. Feeling pain? Then take a break from your regular running program, whether that means dropping mileage or completely stopping all running, and apply ice, lots of ice. It's the best way to stop overuse injuries in their tracks.
For products that assist in treatment of plantar fasciitis, check out the Plantar Fasciitis-page.
Some Heel Pain Products You May Like
Heel Hugger
The heel hugger helps in relieving bursitis, Achilles tendonitis, heel spurs and plantar fasciitis. This heel hugger works with ice gel pads.
You can use this heel pain product in two ways: normally, in which case it provides heel pain relief via compression. Or when you want to apply cold therapy, simply put the heel hugger in the freezer for two hours prior to wearing it, then apply.
Much easier than fumbling around with ice blocks, cubes etc!
The Silipos Achilles Heel Pad provides you relief from bursitis, Achilles tendonitis and other heel pain. The heel pad is incredibly soft and offers great support and protection.
The gel pad releases (very, very slowly) a mineral oil without leaving oil residue on clothing. This oil softens and moisturizes the skin.
This US-made product is worth checking out if you need heel pain relief.
These are the most common types of heel pain experienced by runners.
Apart from stopping injuries from progressing further by early remediation, always make sure you have proper running shoes, regularly stretch your calfs and ankles via calf raises and heel drops and increase your mileage slowly and safely.
Follow those simple rules and you will hopefully be able to run happily for years to come!
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