How to treat heel pain after running


Heel pain after running is a condition some runners will be blissfully unaware of and others will experience so often that it becomes a common feature of their workouts. In this guide, we’re going to take a closer look at what heel pain after running is, what causes it and how you can treat it. 

What is the bad heel pain I get after running?

The bad pain in your heel after running is a condition known as plantar fasciitis, also known as runner’s heel. It is characterised by a sharp pain around the heel and arch of your foot that is commonly experienced the morning after a run. Around 10 percent of runners will suffer from plantar fasciitis, and while some may suffer from it just once, others may have to contend with this painful and frustrating injury on a regular basis. 

Although plantar fasciitis is the most common cause of heel injuries in runners, several other soft tissue disorders can be mistaken for the condition. However, if...

  • the pain is much worse when you start walking after sleeping or resting
  • you find it difficult to raise your toes off the floor
  • the pain feels better during exercise but returns after resting

...then it’s likely that you have plantar fasciitis. 

What causes heel pain after running?

The plantar fascia is the thick ligament that runs along the bottom of the foot. It has long been thought that inflammation in the ligament is the cause of the pain associated with plantar fasciitis, but recent studies have shown that there are very signs of inflammation in the injured tissue of those with the condition. Now it’s thought that the pain could be caused by a thickening of the ligament and a weakening of the collagen fibres that surround it. 

There are also numerous other conditions and soft tissue injuries that can cause heel pain after running. A pulled muscle arch, muscular imbalances and overuse can all cause discomfort in the heel. Even something as simple as wearing running shoes that do not match your pronation type can lead to heel pain. That’s why you must take the time to find a running shoe that provides the level of support you need. 

How to treat heel pain after running

The good news is that there are several different ways you can treat heel pain on your own without having to see your GP.

  • Rest

If you don’t rest and give the tissue the time it needs to repair and recover, you could turn a short-term injury into a chronic condition. Taking a break from running will help to reduce the pain, stress and inflammation. You should resume your training only when the symptoms have cleared. Doing gentle foot and calf stretching exercises a couple of times a day can help to speed up your recovery.  

  • Reduce pain and inflammation

Natural pain relievers such as turmeric, fish oil and cloves, and anti-inflammatory drugs such as ibuprofen and aspirin, can reduce pain and inflammation in the affected areas. If the heel pain is still causing you a problem, an ice pack placed on your heel for 20 minutes once or twice a day can provide extra relief.  

  • Use heel pads or orthotic inserts

If you feel that your heel problems could be caused by an issue with your shoes, use heel pads or orthotic inserts to provide additional comfort and support. They can increase the stability of the shoe and correct muscle imbalances that may be exacerbating heel problems. Avoid walking around the home barefoot as that can increase the strain on your heels. Even wearing a well-cushioned pair of slippers will help.

  • Try night splints  

Night splints keep the plantar fascia in a semi-stretched position while you sleep. That helps to prevent it from tensing overnight and relieves the aching and spiking that’s often felt when you first wake up.   

  • Rethink your training load

One of the most common causes of pain in your heel after running is simply doing too much, particularly if you haven’t fully recovered from a previous injury. Although these treatments may relieve the symptoms of heel pain, the most effective treatment is to prevent the condition in the first place. To do that, reduce your training load, avoid running when you get a flare-up and work on strengthening the muscles in your calves and feet.