How to Run After Heel Spurs
Heel spurs are a common runner's complaint. Usually caused by plantar fasciitis, heel spurs are calcified growth under the heel of the foot. Although the heel spur itself doesn't hurt, the tissue and fascia around it do. It's important to follow preventative measures when returning to running after heel spurs, to avoid the risk of injury.
Other People Are Reading
Things You'll Need
- Running shoes with 1/2 inch of heel cushion and flexibility under the ball of the foot
- Arch supports
- Ice pack
Instructions
-
-
1
Check your running shoes. Make sure they have at least 1/2 inch of heel cushion, and aren't too worn. Also, running shoes that are too stiff under the ball of the foot can exacerbate and lead to heel spur issues, so look for flexibility in that area. However, avoid shoes that are too flexible under the arch. Arch supports for those with flat or high arches can also help reduce the risk of injury.
-
2
Stretch your calf muscles. Warm up first with a walk or a slow jog, then stretch your calves for at least ten seconds on each side, two to three times for each leg.
-
-
3
Build up your running distance slowly. Running too far too soon can overly stress the plantar fascia on the underside of the foot and lead to recurrence of heel spurs. A good rule of thumb is to up your total mileage by only ten percent max each week.
-
4
Choose your running surface wisely. When first starting back, train on a track or a similar soft surface at first. Hard surfaces like asphalt and concrete jar the foot more, and are more likely to exacerbate heel spurs.
-
5
Ice your feet after running. For the first few weeks back, discourage post-running inflammation by applying an ice pack to your heels after your workout. Use ice for 10 to 15 minutes.
-
1
Tips & Warnings
If pain recurs in the heel, back off your workouts until it subsides.
