Heel Pain In Runners: Causes, Treatment and Relief Using Orthotic Insoles

Heel pain in athletes can be excruciating. Once you encounter heel or arch pain, it may be difficult to adjust your lifestyle if you are used to being active. It is important for runners to be aware of the symptoms and treatments for some of the more common types of heel or foot arch injuries. To treat heel pain in athletes effectively, you must first study the symptoms and understand the underlying causes.

What is Plantar Fasciitis?

When the plantar fascia, a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot is inflamed, it causes a condition known as plantar fasciitis.  The plantar fascia runs from the ball of the foot to the heel. This band of tissue supports your full body weight when the feet are on the ground. Inflammation occurs when this tissue is stretched too far and suffers tearing of its tissues.  A sudden movement, or the effects of long-term stress can cause this condition.

How Plantar Fasciitis Leads to Heel Pain In Athletes

Plantar fasciitis is a common type of foot pain in athletes for a number of reasons. Runners often have exercise routines that are simply too long, and too stressful on the feet and plantar fascia, especially those individuals who suffer from flat feet. Combining shoes that lack proper arch support and running routines that are too extensive puts repetitive stress on the plantar fascia, particularly where it connects to the heel. Inflammation occurs as the fibers tear, causing pain that in some cases can be severe .

The following are some of the more common causes of Plantar Fasciitis:

• rapid increase in physical activity such as running or participating in sports
• weight gain
• over-pronation of the feet
• poorly-fitting footwear and inadequate arch support

The most common place to feel pain is on the bottom of the foot, where the plantar fascia is attached to the heel bone.  Typically, the pain is most severe in the mornings when getting out of bed, because the fascia shortens and tightens while you sleep. Upon rising from bed, your body weight stretches on the tissue that attaches to the heel bone. Mild to severe symptoms of heel pain in athletes may occur. The pain may linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Frequently, the pain vanishes for several weeks, only to re-emerge full-blown after a single workout or change in activity.

Walking may even reduce the pain. Runners often develop Plantar Fasciitis, and along with the symptoms discussed above, may be caused by sudden intensification in your training schedule, or by changing running surfaces. This is evident, especially when going from a soft surface to a harder one.

Avoiding Plantar Fasciitis

Although many plantar fasciitis treatments are effective in the long run, they can take a long time to yield the desired results.  Heel pain in athletes can be avoided in a number of ways. Here are some recommendations from physiotherapists that can help prevent Plantar Fasciitis:

Stretch - before, during, and after physicalactivity. Tight hamstring and/or calf muscles (behind the thigh) limit range of motion and put extra strain on the plantar fascia. Stretching as a warm up and as a cool down will help you move easily, keep muscles flexible and relaxed, joints mobile and relieve tension and strain. Performing plantar fasciitis exercises to stretch the plantar fascia is highly recommended.

Adequate Shoes and Arch Support Insoles – Supportive footwear is important. An effective way to improve foot biomechanics is to wear orthotics inside the shoes.  Try not to walk barefoot, even when at home. Avoid shoes without arch support, and get used to running on a softer surface.

Try a Different Activity – Consider swimming or cycling, as they may be a better exercise option for you. When you do try running again, start at a much lower level of intensity and a shorter distance, then you can build up gradually. Lessen the time you spend on your feet and reduce the intensity of your training.

Apply Ice – Decrease inflammation and pain by applying ice to your heel. Put your foot on a frozen bottle of water or a bag of frozen peas wrapped in a towel 3 or 4 times a day for 5 to 10 minutes each time. Desensitized tissue can be at risk of ice burn, so never ice more than once an hour.

If the problem persists, talk to a podiatrist or physiotherapist.

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