How to Recover from Heel Injury from Running?

Running is a popular form of exercise, but it may also cause heel discomfort. This is the most common reason for aching feet. Plantar fasciitis, as well as other structural issues and incorrect movement techniques, are all possibilities.

A heel injury can be extremely painful and debilitating. If you’re experiencing pain in the back of your foot, it could be due to an Achilles tendon strain or tear. You may also experience swelling and bruising around the ankle area. The good news is that there are many ways to recover from this type of injury.

This article will provide you with information about how to recover from a heel injury, how to prevent the condition in the first place, and how to avoid putting undue pressure on your Achilles tendon.

The Heel Pain After a Run:

The pain in your heel after a run can be caused by plantar fasciitis, also known as the runner's heel.

It is characterized by an area of sharpshooting agony around the arch and behind one’s big toes, suffered from morning wake-ups that may affect 10% or more runners on any given day without them even knowing why they are experiencing such discomfort during exercise at times when it shouldn't exist! Fortunately, though many other soft tissue disorders are often mistaken for this condition, do not cause nearly so much bodily harm, and are thus treated more seriously.

What is Plantar Fasciitis?

The plantar fascia is a band of tough, collagenous tissue that connects the heel to toe. It can be injured in many ways overuse or tiredness being two major culprits for its damage! The chronic inflammation it causes leads to painful heel pain and other complications such as Achilles tendinitis (Achilles irritation).

What causes heel pain after running?

Plantar fasciitis is a condition that can cause heel pain after long-running sessions. The thick ligament on the bottom of your foot, called the plantar fascia, has been seen to be inflamed in some cases with no other obvious signs or symptoms which could explain how it got there but recent studies show inflammation isn't always present when someone suffers from this type of injury.

It's thought now though if you have persistent aches and pains down by your toes then maybe it's time for an evaluation as thicker collagen fibers surrounded by weakening ones might very well be at fault here!

There are many conditions and soft tissue injuries that can cause heel pain after running. A pulled muscle arch, muscular imbalances, and overuse all lead to discomfort in the heel, which is why you must take time finding your perfect shoe for support purposes - even something as simple as wearing the wrong shoes while doing this could lead towards more than just Achilles soreness!

What are the symptoms of heel pain?

Heel pain symptoms vary depending on the cause. In addition to a burning or shooting sensation, you may experience blisters and/or skin cracking at your heel area due to inflammation from friction between shoes rubbing against it all day long!

  • The bony growth on this portion of your foot can be caused by many factors, including poor diet and high levels of stress, which result in an overworked ligament or tendons that are under constant strain without enough time for repair work because we're always running from one meeting to another!
  • Bumps and bruises are common, especially in a hurried environment where there is pressure to perform. But if you notice any discoloration (bruising or redness) then it's time for something more drastic!
  • The symptoms of heel pain are an aching, shooting, or tightness in the bottom part of your feet after standing from a resting/sitting position.
  • The symptoms of heel pain can be described as stiffness, swelling, and tenderness. These adverse effects are not uncommon in people who wear high heels regularly because they increase pressure on the ball joint at the base of your foot, which causes inflammation to develop due to repetitive stress over time.

How to treat heel pain after running?

There are several ways you can treat heel pain on your own without having to see a doctor.


The simple act of taking a break can help you get over an injury faster. The human body needs time to heal and recover, so giving it enough space is important! A few gentle exercises in the morning with foam rolling will allow for quicker resolution when resumed training again later during the day or week.

Compression  Therapy

Cocoons cold compression therapy is a tool that can be used to help heal injured tissues and provide pain relief for runners. The wrap stays on more secure, which means it's less likely to get in your way while you're exercising or walking around all day long with it.

It also has the added benefit of keeping any swelling at bay, so when we return from our injury-inducing runs (or walks), everything looks good as new!

Reduce pain and inflammation

You can reduce pain and inflammation in the affected areas with natural ingredients such as turmeric, fish oil, or cloves. If you are still experiencing heel pain after trying these remedies, then an ice pack applied to your heels for 20 minutes twice per day may provide some relief from discomfort!

Use heel pads or orthotic inserts

When it comes to heel pain, there are a few different causes, and depending on the source of your problem, you can treat them with inserts or pads. Orthotic devices will alleviate any discomfort by correcting muscle imbalances that may be aggravating this condition further, as well as cushioning an awkward area in shoes, which helps reduce strain when walking around barefoot at home (or even wearing slippers).

Try night splints  

Night splints are a great way to prevent the plantar fascia in your feet from tensing up and causing pain. They keep it semi-stretched while you sleep, relieving that achy feeling when we first wake up!

Rethink your training load

One of the most common causes of heel pain after running is doing too much, especially if you haven't fully recovered from a prior injury. Although these treatments may relieve symptoms caused by heel-related problems like Plantar Fasciitis or runner's knee, it will never go away completely without prevention—and that means reducing training load and avoiding repetitive motion when you have an active flare-up (which often happens).

The best way to avoid repeat injuries? Strengthen calf muscles! Might want to try using sneakers with softer cushions for cushioning against rocks underfoot while trail hiking through nature trails.

What are the risk factors for heel pain?

Heel pain is mostly due to the way you walk and your foot's shape. Heels are considered an "overload point" for pressure, so anything that causes strain on this area can lead to heel problems such as Achilles tendonitis or Plantar fasciitis (a chronic condition).

The following lifestyle factors increase one’s chances of developing these conditions:

  • being overweight/obese
  • having ankle arthritis/flat feet with high arches in their soles
  • making them more susceptible because there will be less cushioning between each toe section when walking around all day long doing work
  • running too much while playing sports

When should you visit a Doctor?

When your symptoms don’t improve within a few weeks, it is important to see a doctor. They can diagnose the correct cause of heel pain and recommend treatments that might include corticosteroid injections into the area around where you feel discomfort or swelling to reduce inflammation and relieve some types of nerve damage caused by abnormal accumulation of fluid (edema).

As these disorders often result from more than one condition like diabetes mellitus with its related circulation problems; poor footwear use such as wearing high heels all day long without resting them at least once per foot worth because they increase strain placed on tendons which causes repetitive motion injuries etc., surgery isn't always necessary but could help if conservative measures fail.

How is heel pain diagnosed?

The healthcare providers will assess the severity of symptoms and perform a physical exam. You may also get X-rays, MRI/ultrasound scans to check for arthritis in bones or joint damage; these can show soft tissue problems that were otherwise missed on plain old radiographs (XRA).

Heel discomfort might make it impossible to go about your daily routine, work, exercise, and other activities. When it hurts to move you may become sedentary which leads to more damage in time due to an inactive lifestyle that causes weight gain; this also leads to people getting depressed because they cannot do the things they love anymore!