How to Run With Heel Pain
Heel pain while running can quickly thwart your attempts to stay fit and continue your running regimen. There are several reasons for the development of heel pain, including cracked heels, athlete's foot, blisters and tense Achilles tendons, as well as the development of plantar fasciitis. Thankfully, there are methods that can minimize the pain one experiences during a run.
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Things You'll Need
- Two pairs of magnetic insoles
- Pair of running shoes
- Old pair of running shoes
Instructions
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The Process
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1
Get a pair of magnetic insoles to reduce tension in your Achilles tendon and to provide arch support; insert them into your athletic shoes and wear them during your run. Insert the second pair of magnetic insoles into your everyday shoes to wear throughout the day.
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2
Conduct regular stretching exercises of the legs before your run to reduce muscular tension in the lower extremities, calves, hamstrings and ankles.
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3
Loosen up the ligaments and tendons in the ankle by rotating the ankles in a circle, counterclockwise and clockwise ten times in each direction, before your run.
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4
Apply minimal pressure to the heel when you run to keep the heel from impacting against the shoe and running surface; shift the force of your run toward the arch and upper portion of the foot and toes to absorb some of the impact.
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5
Get into a good rhythm with the run so that every step down on the running surface is light; keep your knees bent and bounce on your feet to minimize heel pain and intensify your running speed.
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6
Examine the soles on an old pair of your running shoes to assess what part of your foot strikes the ground the most.
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Change the way you position your foot with each landing based upon the diagram provided. Shift pressure to the locations illustrated in image one, two or three. Shift foot pressure to the pressure points in image one or three if experiencing central heel pain. Shift foot pressure to pressure points in image two if experiencing left-sided heel pain.
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Run for shorter durations if suffering from plantar fasciitis; it will give the muscles in the bottom of the foot time to rest and recover.
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Tips & Warnings
If pain continues even after your efforts to alleviate it, visit the doctor to determine whether there are any internal injuries. Never ignore continuous or prolonged pain, and cease running until you identify the pain's source. A doctor can rule out the presence of bone spurs, repetitive motion injuries and stress fractures.
If you have wounds on your heel that do not heal correctly and do not show signs of natural healing, visit a physician so that diabetes or other health conditions can be ruled out. If you have a wound or sore on your heel that has pus or shows signs of infection, visit a doctor for further treatment, since antibiotics may be necessary.
