6 steps to combat heel pain
Heel pain is very common among runners - especially those new to the sport. Physios may refer to heel pain by its proper name - Plantar fasciitis - essentially inflammation of the heel area.
This pain can be prevented and managed without necessarily having to stop running try these 6 steps:
1. Check your running shoes
Have you got the right running shoes for your running gait? Do you overpronate? If your shoes do not have the necessary support for your running style then this may put extra stress on the foot and lead to heel pain. For more information about whether you have the right running shoe click here.
2. Change your running shoes regularly
The cushioning and support feature of modern running shoes are excellent but they do degrade. In order that they continue to protect you they need to be replaced regularly. As a rough guide if you exercise 3 times a week then your shoes need to replaced at least every 6 months, if you exercise daily then replace your shoes at least every 3 months.
3. Pick your runs carefully - avoid inclines
When planning your runs try and avoid inclines, going up and down hills places extra stress on the Plantar Fascia which will make your heel pain worse.
4. Try some insoles
Modern insoles are highly technical pieces of kit. Many provide shock absorbing cushioning technology and they can support the arch thereby protecting the foot from stress and pressure when running and alleviating your heel pain. Click here to view a selection of insoles
5. Stretch
Try stretching your calves, Achilles, foot and ankles before and after exercise or twice daily.
6. Ice packs
If you already have heel pain, then icing the effected area will help reduce inflammation. Click here to view ice treatments.
Remember, if pain persists visit your local physiotherapist.
