The most common reason for heel pain when running is plantar fasciitis.
What is Plantar Fasciitis?
Plantar fasciitis is a condition that affects the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. When this tissue becomes inflamed, it can cause significant pain, particularly in the heel.
Why Runners are Susceptible
Runners are particularly prone to developing plantar fasciitis due to the repetitive impact and stress placed on their feet during running. According to research, approximately 10% of the population experiences plantar fasciitis, with 83% of those being active adults between 25 and 65 years old. The repetitive motion and impact during running can lead to small tears in the plantar fascia, which in turn causes pain and inflammation, especially in the heel area.
Symptoms
Common symptoms of plantar fasciitis that may cause heel pain when running include:
- Sharp pain in the heel: Often the most noticeable symptom, particularly in the morning or after periods of rest.
- Pain that worsens with activity: The pain may increase after running or other forms of exercise.
- Stiffness in the heel: It may feel stiff, particularly in the morning or after being seated for a long time.
Causes
While running is a significant contributing factor, other factors can increase the risk of developing plantar fasciitis and heel pain:
- Overpronation: When the foot rolls inward excessively, placing more stress on the plantar fascia.
- Poor footwear: Shoes that do not offer enough support or cushioning can increase stress on the heel and plantar fascia.
- Tight calf muscles: Tight calf muscles can contribute to increased strain on the plantar fascia.
- Sudden increase in training intensity: Increasing your running mileage or intensity too quickly can overwhelm the plantar fascia.
What Can You Do?
If you are experiencing heel pain while running, there are several steps you can take:
- Rest: Reduce or stop running until the pain subsides.
- Ice: Apply ice to your heel for 15-20 minutes at a time, several times a day.
- Stretching: Gentle stretching of your calf muscles and plantar fascia can help.
- Supportive footwear: Wear shoes with good arch support and cushioning.
- Orthotics: Consider using custom or over-the-counter orthotics for additional support.
- Medical professional: Consult a doctor, podiatrist, or physical therapist for personalized advice and treatment if the pain persists or worsens.
Key Takeaway
In summary, heel pain experienced while running is most likely due to plantar fasciitis, a common issue affecting many active adults, particularly runners. Understanding the causes and symptoms can help in effective management and prevention.
