Maybe it's running is one of the great exercises for overall health and weight loss in particular.
This is a straightforward exercise that anyone can practice from young to middle age to the elderly. However, everyone can practice; there are many notes to pay attention to avoid injury after running.
One of the injuries that many people experience while running is heel pain, arguably the most common injury of all people involved in running training.
If you refer to some running techniques and follow the correct posture and how we focus resources on the parts of the foot will help you improve clarity and effectively in heel pain.
For those of you who love to run, especially newbies, heel pain after jogging is certainly widespread and frequent.
This is mostly due to the incorrect grounding technique or some other problem during running.
In this article, we will learn more about calf pain after we practice jogging and how we can overcome heel pain.
Through this article, Bellyfatzone will join leading running experts to reveal all the reasons, treatment options, and ways to prevent heel pain!
Running is a prevalent form of exercise, but it can sometimes cause heel soreness.
Usually, jogging heel pain is associated with plantar fasciitis (plantar fasciitis), structural foot problems, or grounding technique while running incorrectly.
At this time, it is necessary to quickly handle and treat heel pain to avoid wrong treatment directions and complications in the future.
Continue reading the steps below to help prevent heel pain and how to treat it if you have one.
The most common causes of heel pain after running
When it comes to running with heel pain, there are definitely some factors that cannot be ignored, although often it comes from quite basic causes, such as running too much …
Usually, several other factors often combine to cause pain, muscle mass imbalance, and many other symptoms.
People with flat or excessively sagging soles are more likely to experience heel pain after a run, as these foot types often increase pressure on the plantar fascia.
The foot's sole is a large tendon/ligament that runs along the face of the soles of the foot. And hepatitis foot is due to pain, inflammation, and tear/tear tendons of the feet' soles.
There are several other possible causes of heel pain:
- Sever disease (Inflammation of aseptic cartilage of the heel)
- Achilles tendinitis
- Stress Fractures
- Nerve damage
Read more: Walk After Meal Benefits – You'll Don't Want to Spend Time Watching TV Anymore.
How to cure heel pain after running?
There are many ways to treat a sore heel. Home treatments are often more effective if you get rid of your symptoms as soon as possible.
So, treat symptoms as soon as they appear. The methods below can help relieve pain, pressure, and inflammation.
Give yourself some time to rest and recover from your running injury.
Don't run or engage in activities that could cause pain in your heels. Never run again until symptoms subside.
To ease the aches and pains and increase the feet' endurance, do some gentle calf and foot stretches and strength training exercises 2-3 times/day for at least 5 minutes/time.
Read more: How To Stop Foot Pain When Running?
2. Reducing inflammation with stones and nonsteroidal anti-inflammatory drugs (NSAIDs)
To reduce pain and inflammation, use an ice pack, place it on the sore heel for 20 minutes/time and several times a day. You can also take nonsteroidal anti-inflammatory drugs (NSAIDs), such as:
- Ibuprofen (Advil, Motrin)
- Naproxen (Aleve, Naprosyn)
Besides, several natural pain relief methods can be used, such as:
- Fish oil pills
Acupuncture and massage treatments are both effective at relieving pain!
3. Use pads in shoes
Use pads in shoes for easier travel. Orthotic pads can help improve balance.
Besides, it also helps prevent your feet from moving too much or incorrectly. Avoid walking barefoot. This can increase pressure and soreness in the heel.
4. Use a night brace
If you need to keep your feet in direct contact with the floor, you can use a night brace for a few weeks to support your feet and ankles.
Night braces are now quite popular and easy to buy. They help relax the foot and keep it in place during sleep.
When should I see a doctor?
Usually, heel pain can be treated with home remedies and prevention.
However, if your symptoms show no signs of improvement within a few weeks, see your doctor or a physical therapist. They can diagnose the correct cause and recommend a course of treatment.
This route may include injecting corticosteroids into the heel area to reduce inflammation and pain.
You may also be asked to have a minor foot and ankle surgery, although this is usually not essential.
They will identify the main cause of heel pain with x-rays and other tests.
Call your doctor right away if you experience excessive heel pain, making you unable to walk, or even redness your heel area.
How can I prevent jogging with heel pain?
Next, we must continue to find ways to prevent it, even if you are treating a sore heel. Because if not, the pain can also come back later.
1. Change the grounding technique
Pay attention to the position of your feet when you land while running. Most people run and land with their back feet.
This is believed to be the cause of heel pain. Change by grounding with the middle of the foot or front to see if it lessens or lessens your heel pain.
This approach may not work for everyone. You may also find that you are putting too much pressure on the inside or outside of the foot.
Remember, changing the way you land can put more pressure on pillows and other parts of your foot, leading to greater pressure and pain.
2. Choice of different running terrain planes
If possible, run on grass, sand tracks and add uphill to your running route. Avoid running on tough, flat surfaces, such as floors or concrete.
If you have no other choice but to run on hard surfaces, find a pair of perfect shoes with good cushioning to reduce shock on the heel.
3. Stretch your muscles before and after running
Do some simple stretching exercises to stretch your feet, ankles, and calves 2 times a day before running. Some basic exercises for stretching leg muscles include:
- Golf Ball Rolls
- Stretch your feet and ankle muscles
- Stretch your leg muscles
4. Maintain a healthy weight
If your weight is too great, it can put a lot of pressure on the lower body, especially pillows, ankles, and heels, during a run.
Losing weight will help you feel your feet more elegant. Besides, this will help you keep your balance better.
5. Invest in a new quality running shoe
Investing in a quality pair of running shoes that are foot supportive and designed for runners is a great idea. Normally, runners' quality shoes are not very cheap, so it is best to try to invest in a genuine pair to use for a long time and are safe for your feet.
Besides, it would help if you chose to buy glucosamine Blackmores oral tablets. This is one of the best bone and joint supplements available today!
How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)
Hopefully, the information above has helped you gain some more knowledge about “heel pain after running” and bring some small value. Please share this article if you feel it useful. Thanks!
Top 3 best running shoes for heel pain for women:
Detailed features of best running shoes for heel pain for women
Top 3 best running shoes for heel pain for men:
Detailed features ofbest running shoes for heel pain for men
Brooks Men's Ghost 12, Grey/Black, 11.5 D
- THIS MEN'S SHOE IS FOR: Neutral runners looking for a lightweight shoe and a smooth ride without sacrificing cushioning. Whether you’re a Ghost loyalist or are lacing one up for the first time, you’ll find plenty to like.
- SUPPORT AND CUSHION: The neutral support type provides high energizing cushioning. Ideal for road running, cross training, the gym or wherever you might want to take them! Predecessor: Ghost 11
- BALANCED, SOFT CUSHIONING: BioMoGo DNA and DNA LOFT cushioning work together to provide a just-right softness underfoot without losing responsiveness and durability - yet it feels lighter than ever.
- SMOOTH, STABLE RIDE: No matter how your foot lands, our Segmented Crash Pad - an integrated system of shock absorbers - will cushion every step and stride for smooth heel-to-toe transitions.
- SOFT, SECURE, FIT: The newly engineered mesh and 3D Fit Print practically disappears on your foot with strategically placed stretch and structure.
Brooks Men's Adrenaline GTS 19, Grey/Blue, 11.5 EEEE
- SHOE SIZE: "D" = Medium width, "EE" = Wide width, "B" = Narrow width, "EEEE" = Extra wide width
- FOOT SUPPORT: Ideal for runners with all arches looking for support. Our new Guiderail Support System focuses beyond the feet to the most injury-prone part of a runner’s body: the knees. GuideRails keep you moving comfortably by keeping excess movement in check.
- CUSHIONED FEEL: Soft and protective, these shoes provide just the right amount of cushion in each step to let you float through your run, walk and everyday life.
- BALANCED, SOFT CUSHIONING: BioMoGo DNA and DNA LOFT cushioning work together to provide a just-right softness underfoot without losing responsiveness and durability—yet it feels lighter than ever.
- MODERNIZED FIT: Engineered mesh and the 3D Fit Print upper provide the structure and proven fit of this Go-To Shoe with a streamlined look.
ASICS Men's Gel-Contend 5 Running Shoes, 10.5XW, Black/White
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Wish you find your favorite product!