How to Relieve Heel Pain After Running

The heel bone at the back of your foot (calcaneus) is where you might feel a sharp, stabbing pain.

Before we explain why, you should know that the Achilles tendon reaches down from the calf muscle and attaches to the back of the calcaneus. You should also know the plantar fascia is a thick band of tissue running across the bottom of the foot that attaches to the heel at its bottom.

Both of these attachments — where soft tissue attaches to bone — can become inflamed and be the source of heel pain, though each presents differently.

At Chicagoland Foot and Ankle, our team of board-certified foot and ankle specialists treats heel pain, no matter what its cause. Where the heel hurts can provide a lot of information about what the underlying problem might be, and it informs treatment. 

Here’s what we want you to know about heel pain and how to relieve it after running.

Running and heel pain

Running is a sport of repetitive movement, one foot pounding the pavement after the other. If you don’t properly warm up, or if you suddenly increase your speed and/or distance, your unprepared feet can scream at you with pain.

The cause of the pain underneath your heel may be:

Stone bruise

If you step on a hard object, like a rock or stone, it can bruise the fat pad underneath your heel. The bruised area may or may not look discolored, but it’ll be painful.

Plantar fasciitis

Too much running or jumping can inflame the plantar fascia, causing pain, and the inflammation can worsen if you wear older shoes with worn-out cushioning.

Heel spur

If you leave plantar fasciitis untreated, a calcium deposit (aka a heel spur) may form where the fascia connects to the heel bone. A heel spur is usually the result of the problem (long-term plantar fasciitis) and not the cause of the pain.

Calcaneus stress fracture

Repetitive stress to the bone from a high-impact activity causes it to eventually wear out and fracture, leading to pain.

Nerve entrapment

Repetitive impact can also cause swelling and nerve inflammation underneath the heel bone.

The cause of pain behind the heel may be the result of:

Retrocalcaneal bursitis

Pain behind the heel may indicate inflammation in the area where the Achilles tendon attaches to the heel bone. This can result from running too much or from wearing shoes that rub or cut into the back of the heel.

Insertional Achilles tendinosis

This condition results from the breakdown of collagen protein in the Achilles tendon where it attaches to the heel bone. Over time, the tendon becomes thickened and causes pain.

No matter the cause, continued running with a sore heel only worsens the pain and may lead to additional complications.

How to relieve heel pain after running

If you feel a sharp pain in your heel after running, chances are good that you have a problem with your plantar fascia or Achilles tendon. There are things you can do, though, to help manage the pain.

Do cooldown stretches after exercising. These help your body transition from the high-impact workout to your everyday routine.

Employ the RICE method — rest, icing, compression, and elevation.

Take a break from the running to allow the inflamed tissues to heal. Ice the heel and surrounding tissues to both decrease inflammation and reduce your pain. Compress the injured area with an elastic bandage to prevent swelling. And elevate the leg so fluids move away from the injured site and prevent swelling.

Take over-the-counter anti-inflammatories to reduce both pain and inflammation.

Better than any treatment, though, is a good dose of prevention.

How to prevent heel pain

If you love running and want to continue the sport, there are things you can do to prevent an overuse injury. These include:

• Taping or bracing to support your joints and help prevent too much movement
• A night splint (overnight brace) to stretch your plantar fascia
• Physical therapy, including stretches and exercises tailored to you and your sport
• Custom orthotics to provide support for your feet and ankles
• Steroid injections to reduce pain enough so you can engage in physical therapy

Also, choose the right shoes. You need a roomy toe box to allow your feet to move properly, cushioning to provide a comfortable fit, arch and heel support, and a tread designed for running. You should swap out your old shoes every three months or so as they wear out.

If you have heel pain and at-home remedies aren’t helping, contact us at Chicagoland Foot and Ankle for prompt and tailored treatment. Give us a call, or book online today. We have locations in the Mount Greenwood and Portage Park areas of Chicago, as well as Orland Park, Bartlett, and New Lenox, Illinois.