The Foot Practice - Expert Solutions to Heel Pain when Running

Nov 13, 2023


Welcome to The Foot Practice, your go-to resource for all things related to foot care and health. As leading podiatrists in the field, we understand the importance of addressing and relieving pain in the heel when running. In this comprehensive article, we will provide you with valuable insights, techniques, and tips to help you overcome heel pain and enhance your running experience.

Understanding Heel Pain

Heel pain while running is a common complaint among athletes and fitness enthusiasts. It can be caused by various factors, including plantar fasciitis, Achilles tendonitis, stress fractures, or improper footwear. Regardless of the cause, experiencing pain in the heel can significantly impact your running performance and overall enjoyment.

Preventing Heel Pain

To prevent heel pain when running, it's crucial to maintain a healthy foot care routine and take necessary precautions. Here are some key strategies that can help:

1. Choose the Right Shoes

Investing in high-quality running shoes specifically designed for your foot type and running gait can make a world of difference. Look for shoes that provide adequate cushioning and support. Consider visiting a podiatrist for a professional fitting to ensure optimal shoe selection.

2. Gradually Increase Intensity

When starting a running routine or aiming to increase your mileage or speed, it's crucial to do so gradually. Sudden changes in intensity can put excessive strain on your feet and lead to heel pain. Allow your body to adapt and build endurance over time.

3. Warm-Up and Stretch

Before engaging in any running activity, it's essential to warm up your muscles and stretch properly. Perform dynamic warm-up exercises to increase blood flow and flexibility. Focus on stretching your calves, Achilles tendon, and plantar fascia to alleviate tension in the heel area.

4. Strengthen Your Feet and Ankles

Weak feet and ankles can contribute to heel pain. Incorporate exercises that target these areas into your fitness routine. Toe curls, heel raises, and ankle rotations can help improve stability and reduce the risk of pain and injuries.

5. Listen to Your Body

Pay attention to any discomfort or pain you experience while running. Ignoring early signs of heel pain can worsen the condition and prolong your recovery time. If you notice persistent or worsening symptoms, consult a podiatrist for a proper diagnosis and personalized treatment plan.

Treating Heel Pain

If you're already experiencing heel pain when running, there are several effective treatment options available. Here are some methods that may help alleviate your discomfort and promote healing:

1. Rest and Ice

Give your feet ample rest to allow the damaged tissues to heal. Applying ice to the affected area can help reduce inflammation and alleviate pain. Remember to use a towel or cloth to protect your skin when using ice packs.

2. Physical Therapy

Physical therapy can be beneficial in treating heel pain. A licensed physical therapist can guide you through exercises and stretches that specifically target the affected area, promoting healing and preventing future injuries.

3. Orthotics and Arch Supports

Custom orthotic inserts or arch supports can provide additional support and alleviate pressure on the heel. These specialized inserts can help optimize foot mechanics and reduce excessive strain during running.

4. Medications

In some cases, your podiatrist may recommend nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation. However, it's essential to consult with a medical professional before considering any medication.

5. Surgery (In Severe Cases)

In severe and persistent cases, surgery may be necessary. Podiatric surgeons can determine if surgical intervention is the best option for your specific condition and provide you with the necessary guidance throughout the process.


Heel pain when running is a common issue, but with the right knowledge and proactive measures, you can overcome it and continue pursuing your fitness goals. At The Foot Practice, we are dedicated to providing expert solutions to foot-related problems.

If you are experiencing persistent heel pain or need further guidance, our team of experienced podiatrists is ready to help. Contact us at The Foot Practice or visit our website,, to schedule a consultation and learn more about our range of services in health, medical, podiatry, and foot care.

pain in heel when running