In this article, you will find out everything you need to know about heel pain from running and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Common Causes of Heel Pain After Running
Running is a great way to stay fit, but it can sometimes lead to heel pain. The most common cause is plantar fasciitis, but other factors like structural foot issues, overuse, and poor movement patterns can also contribute. If not addressed early, heel pain can worsen and impact your mobility.
- Plantar fasciitis: Inflammation or microtears in the thick ligament (plantar fascia) along the bottom of the foot. Symptoms include sharp or aching pain in the heel or arch, especially in the morning or after running.[1]
- Achilles tendonitis: Inflammation of the tendon connecting calf muscles to the heel bone (calcaneus).
- Stress fractures
- Nerve irritation
- Retrocalcaneal bursitis
- Arthritis
- Excessive pronation (rolling in of the foot)
Risk factors include obesity, flat feet, high arches, and previous injuries.
How to Treat Heel Pain After Running
Early intervention is key to preventing chronic heel pain. Here are the most effective treatment options:
Prolotherapy for Heel Pain
Prolotherapy is an advanced, minimally invasive treatment that has gained recognition for its effectiveness in treating heel pain.[2][3] It involves injecting a natural regenerative solution with tiny needles into the affected area. This stimulates the production of collagen, helping repair damaged tissues and address the root cause of heel pain. Research shows Prolotherapy offers pain relief, reduces inflammation, and promotes long-term healing. As it targets the underlying issue, it is considered a permanent solution for many patients.
General Advice for Managing Heel Pain
- Rest: Avoid running or activities that worsen pain until symptoms improve.
- Stretching & Strengthening: Perform gentle foot and calf stretches 2-3 times daily for at least 5 minutes per session to reduce discomfort and improve flexibility.[4]
1. Minimize Inflammation: NSAIDs & Ice
- Apply an ice pack to the heel for 20 minutes several times a day.
- Consider NSAIDs (e.g., ibuprofen, naproxen) for pain and inflammation.
- Natural options: fish oil, turmeric, cloves.
- Acupuncture and self-massage may also help.
2. Use Heel Pads or Orthotic Inserts
- Add heel lifts, wedges, or padding to shoes for comfort and support.
- Custom or over-the-counter orthotics can improve stability and correct imbalances.
- Avoid going barefoot, which can worsen plantar fasciitis.[5]
3. Night Splints or Removable Walking Casts
- Night splints keep the foot in proper alignment during sleep.
- Removable walking casts may be used for severe cases to offload the heel.
If symptoms persist for several weeks, consult a doctor or physical therapist. Advanced treatments may include corticosteroid injections or, rarely, surgery. Seek immediate care if you have severe pain, redness, or swelling.
How to Prevent Heel Pain After Running
- Change footstrike patterns: Try landing on your midfoot or forefoot instead of the heel, if appropriate. Be cautious, as this may shift stress to other areas.
- Vary running surfaces: Prefer grass, dirt trails, or synthetic tracks over hard surfaces like concrete.
- Stretch before and after exercise: Stretch feet, ankles, and calves at least twice daily and before/after runs. Rolling a golf ball under your foot can help.
- Maintain a healthy weight: Reduces stress on the feet and improves movement patterns.
- Invest in proper running shoes: Choose shoes with good arch support and a slightly raised heel. Replace worn-out shoes regularly. Taping or strapping can provide extra support.
The Bottom Line
Listen to your body after each run and adjust your training as needed. Address heel pain early—rest, modify your routine, and seek professional help if symptoms persist. Video analysis or feedback from a coach can help identify running technique issues that contribute to pain.
Frequently Asked Questions
What is a runner’s heel?
Runner’s heel, commonly known as plantar fasciitis, is intense pain in the heel after running or strenuous activity. It often presents as sharp pain around the heel, especially in the morning.
How can I get rid of plantar fasciitis fast?
- Use toe separators
- Massage your feet
- Wear orthotics during the day and sock splints at night
- Stretch your feet regularly
- Strengthen your feet with towel scrunches
- Try dry cupping
- Apply ice packs
What are the stages of plantar fasciitis?
Stage 1: Mild pain in the heel, often after activity.
Stage 2: More acute pain during and after activity.
Stage 3: Severe, persistent pain affecting daily life. Some patients require medical intervention if conservative measures fail.
What are the 3 main causes of plantar fasciitis?
1. Foot structure (flat feet or high arches)
2. Overuse or repetitive stress
3. Inappropriate footwear or hard running surfaces
Is it ok to run with heel pain?
It is not recommended to run with heel pain. Rest is important. Gradually return to running only after symptoms improve, and follow a rehabilitation plan.
How do you heal a runner’s heel?
- Use anti-inflammatories as needed
- Start with gentle walking, then gradually increase distance
- Wear new, supportive shoes
- Apply ice packs for 10-15 minutes
- Stretch your feet and calves
Case Study: Prolotherapy for Heel Pain
Case: A 42-year-old runner with chronic plantar fasciitis failed to improve with rest, orthotics, and physical therapy. After three sessions of Prolotherapy at ProHealth Clinic, the patient reported a 70% reduction in pain and returned to running within two months. This case highlights the potential of regenerative treatments for persistent heel pain.
Studies
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Don’t let heel pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Phone: +44 1234 380345
Email: info@prohealthclinic.co.uk
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating heel pain, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with heel pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile: Oliver Eaton
References
- Riddle DL, Schappert SM. Volume of ambulatory care visits and patterns of care for patients diagnosed with plantar fasciitis: a national study of medical doctors. Foot Ankle Int. 2004;25(5):303-310.
- Rabago D, Patterson JJ, Mundt M, et al. Dextrose Prolotherapy for Plantar Fasciitis: A Randomized Controlled Trial. PM&R. 2013;5(7):597-605. PubMed
- Lyftogt J. Prolotherapy for plantar fasciitis. Australas Musculoskelet Med. 2007;12(2):110-112.
- Thomas JL, Christensen JC, Kravitz SR, et al. The diagnosis and treatment of heel pain: a clinical practice guideline–revision 2010. J Foot Ankle Surg. 2010;49(3 Suppl):S1-S19.
- Landorf KB, Menz HB. Plantar heel pain and fasciitis. BMJ Clin Evid. 2008;2008:1111.
- Huffer D, Hing W, Newton R, Clair M. Strength training for plantar fasciitis and the intrinsic foot musculature: a systematic review. Phys Ther Sport. 2017;24:44-52.