Why does your heel hurt?
Causes, fixes, and tips from runners to runners
If you've ever woken up with an uneasy feeling on your feet which turns in to sharp, stabbing pain when you take the first steps of the day, you know what I am talking about.
Plantar fasciitis, one of the most common causes for heel pain, is an unwelcome guest that can threaten you training schedule and for sure makes life uneasy. Good news is that you can recover, if you treat it properly.
What is going on?
Plantar fascia supports the arch of the foot and absorbs shock when you foot hits the ground whether you are walking, running or jumping.
If stressed too much, small tears can occur causing inflammation and irritation in the fascia.
Pain is usually at its worst in the morning right after waking up, and it can cause problems when walking. The pain can feel worse after exercise, not during it. The problem is most common among people aged between 40 and 60 years.
Common causes for plantar fasciitis
- Muscle imbalances. If there is a muscle imbalance between your legs, this causes more stress on the stronger side leading to a higher probability of plantar fasciitis and other injuries.
- Feet problems, like fallen arches of the foot (flat feet), high arches, overpronation or supination, change your normal way of walking and running. This can irritate the plantar fascia.
- Ankle mobility. If the mobility of the ankle is limited, this can cause changes in your normal walking and running pattern thus placing extra stress on the plantar fascia.
- Exercising too much, too heavily. Performing a lot of exercises that stress the plantar fascia, like jumping, hiking or running high mileage.
What can I do to recover?
Even though as a runner you just want to run, it’s usually a good idea just to rest, especially during the acute phase of the injury. Let your body recover. Take some time off of from you normal exercise routine.
Stretches are a good form of self-care. In a sitting position the sore foot is lifted on top of the other knee and the toes are curled up into the furthest position for 5-6 seconds. This movement is repeated 20 times every morning and evening and the treatment is continued for multiple weeks.
Usually the symptoms ease up after a few weeks, but if the injury is prolonged, you should get in contact with a physiotherapist or a doctor. Don’t try to return to your old workout routine too quickly.
Fasciawear is loved by 9 out of 10 runners
While we’re not claiming that our flagship product Fasciawear would solve plantar fasciitis problems for everyone, it has helped many of its users to overcome pains and aches.
Fasciawear balances the muscle activation and improves mobility helping to keep correct foot alignment even when your body gets tired reducing strain on the plantar fascia.
It is loved especially for its unique posture and form correcting features. In fact, 9 out of 10 users say they would hate it if they didn’t own it anymore.
Decide for yourself, Try it out now!
"I’ve been running always, but I haven’t really enjoyed it for years. I’ve been very aware of my bad form during my runs, my left knee has been painful, breathing has been weird and the whole package has been just all over the place.
Well, when I got the suit, it all just changed immediately. First I realized that ok, I don’t have to think about my posture and form anymore – my body takes care of it now. I felt how my footsteps were natural and light. The outfit forced my breathing to utilize the whole diaphragm area.
Oh my god, I had really fixed my main problems with one outfit. After the run my abs felt like they had the workout of their lifetime as well, and I didn’t even know that was possible with just running. Now I have become nearly dependent on the outfit, I will not run without it anymore."-Sami
Check out also these:
A complete body care guide for runners, which walks you through the mobility and strength exercises as well as provides some tips for breathing and body awareness.
9 simple mobility exercises that we have put together for runners. It covers all the muscles needed in running with a fast dynamic stretch routine that makes you ready for the next run.Mobility exercises for runners