How to Run With Heel Pain

How to Run With Heel Pain
Runners don't like taking time off for injuries and often try to run through them. For some injuries, that's fine. Some "injuries" are merely aches and pains of an active training schedule. With a little ingenuity, you can continue your training through heel pain and maybe even solve it.
 

Instructions

Difficulty: Moderately Challenging

Self-Help Treatments

Things You’ll Need:
  • Running shoes Running clothes Ice packs Non-steroidal anti-inflammatory medications
  • Running shoes
  • Running clothes
  • Ice packs
  • Non-steroidal anti-inflammatory medications
 
Step 1
Take a non-steroidal anti-inflammatory drug like ibuprofen for pain and inflammation. The anti-inflammatory properties will help speed healing.
Step 2
Ice your heel in between workouts. This will also help speed healing and lessen any pain.
Step 3
Elevate your heel as much as possible when you are not working out. Do it at the same time you ice for added healing benefits.

Check Your Form

Step 1
Relearn the right way to run. Many heel injuries are caused by faulty running form. Surprisingly, many runners were taught improper form by well-meaning coaches. Don't land hard on your heels.
Step 2
Run barefoot. Find a safe, debris-free surface to run barefoot on. Running barefoot will teach you proper form. You cannot run barefoot without landing softly and correctly, or it will hurt.
Step 3
Land gently on your forefoot with a light non-bouncing stride. Keep your knees bent and your body erect. Think of just skimming the ground.

Get Out Running

Step 1
Run gently and don't pile on the mileage as you recover from your injured heel. Be sure to listen to your body. If it hurts, stop and apply self-help methods.
Step 2
Invest in a lighter-weight, low-profile running shoe with a minimal heel. Some extra-thick heeled training shoes actually encourage incorrect form.
Step 3
Change your stride and you may find that your pain goes away very quickly. Some heel pain sufferers, especially those with plantar fasciitis, have found that changing their gait to this more efficient and natural style quickly resolves their injuries.
 

Tips & Warnings

 
Take time to access your stride, ask a friend to help you if you need to.
 
Don't go against a doctor's warnings and run when you are ordered not to. Be mindful of sharp objects when doing barefoot drills.
 
Don't go against a doctor's warnings and run when you are ordered not to.
 
Be mindful of sharp objects when doing barefoot drills.

Article Written By Tanya Wyr

Tanya Wyr has 12 years experience as a professional writer and editor both in print and online. She has written for major retailers such as Wal-Mart, Macy’s and Mervyns. Wyr has also edited college-level textbooks. Wyr earned a B.A. in political science from the University of Minnesota in 1991.

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