Running can cause pain inside your heel due to a condition called plantar fasciitis.
Understanding Plantar Fasciitis
Plantar fasciitis is a common cause of heel pain, especially in runners. It occurs when the plantar fascia, a thick band of tissue running from your heel to your toes, becomes damaged.
Here's a breakdown:
- What is the plantar fascia? It’s a strong ligament that supports the arch of your foot.
- Where is the pain felt? Typically, the pain is located on the bottom of your foot, most commonly in the centre and inner side of the heel.
- Why does it hurt? The pain results from damage and inflammation to this tissue.
Contributing Factors to Plantar Fasciitis
While running can trigger plantar fasciitis, various factors can contribute to its development:
- Overuse: Increasing running distance or intensity too quickly can strain the plantar fascia.
- Improper Footwear: Shoes that lack arch support or cushioning can increase stress on the heel.
- Tight Calf Muscles: Tightness in your calf muscles can pull on the plantar fascia.
- Foot Mechanics: Flat feet or high arches may increase your risk.
How to Relieve Heel Pain
Here are some ways to alleviate pain caused by plantar fasciitis:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice to the affected area for 15-20 minutes several times daily.
- Stretching: Perform gentle stretches of your plantar fascia and calf muscles.
- Example: Heel raises, toe touches, and calf stretches.
- Supportive Footwear: Wear shoes with good arch support and cushioning.
- Orthotics: Consider using arch supports or custom orthotics.
When to Seek Medical Advice
If your heel pain persists despite self-care measures, consider consulting a healthcare professional for proper diagnosis and treatment.
| Symptom | Description |
|---|---|
| Location of Pain | Centre and inner side of the heel |
| Cause | Damage to the plantar fascia |
| Aggravating Factors | Running, overuse, poor footwear, tight calf muscles, foot mechanics |
| Relief Strategies | Rest, ice, stretching, supportive footwear, orthotics |
