What causes heel pain when running?

If you always have heel pain during normal exercise, you should pay attention. There are many reasons for heel pain. For example, standing for a long time and exercising too much may cause such symptoms, muscle strain, ankle injury, etc. In addition, bone spurs causing fasciitis can also easily cause such symptoms. You should pay attention at this time and go to the hospital for examination in time.

Common Problem Analysis

1. Heel spur

Bone hyperplasia caused by degenerative changes of the calcaneus, also known as "bone spurs", is also a common cause of heel pain. Heel pain occurs when "bone spurs" exist for a long time and the heel bone with the "bone spur" is subjected to long-term weight bearing or excessive weight bearing, causing local congestion and aseptic inflammation, which stimulates the nerves in the affected area.

2. Plantar fasciitis

It is one of the most common causes of heel pain, which often occurs in people who stand or walk for a long time. It is a lesion caused by the accumulation of long-term, chronic, and minor traumas, and manifests as the rupture of fascia fibers and their repair process. Heel pain caused by plantar fasciitis can be cured naturally. Raising the heels, reducing the pull of the Achilles tendon on the calcaneus, plantar flexion of the forefoot, and relieving the tension of the plantar fascia can all alleviate the symptoms.

3. Retrocalcaneal bursitis

The most common disease is the bursa between the Achilles tendon and the skin, which is caused by friction damage from inappropriate shoes. The bursa wall may become thickened, the bursa may be filled with synovial fluid, and there may be local swelling and tenderness.

4. Calcaneus periostitis

Periostitis is a stress-induced periosteal injury caused by dilation, congestion, edema or subperiosteal hemorrhage, hematoma organization, periosteal hyperplasia and inflammatory changes of the periosteum or an infectious periosteal injury caused by invasion of purulent bacteria.

5. Achilles tendinitis

Calf muscle fatigue or tightness transfers the load to the Achilles tendon, which can lead to chronic damage to the fibers within the tendon. Excessive exercise, frequent running on hard surfaces such as roads, climbing, etc. can all cause Achilles tendonitis.

How to Prevent and Heal Heel Pain

1. Choose to wear soft and suitable shoes, and use sponge heel pads to reduce heel pain.

Some hard leather shoes can cause heel pain. At this time, you can change to a pair of slightly softer shoes (but don't wear very soft cloth shoes, it is recommended to wear casual shoes), or add a pair of softer and more elastic insoles under the hard soles. When walking, try to choose flat concrete or stone roads, and avoid bumpy dirt roads and very soft lawns.

2. Control your weight and avoid strenuous physical activities.

3. Do not wear shoes with too hard soles on the treadmill, and do not over-flex your feet when running (excessive bending of the feet when touching the bottom).

4. Keep doing foot exercises to enhance the strength and elasticity of muscles and ligaments, such as walking barefoot on the sand. Strengthen the relaxation of the calf muscles and use a foam roller to roll and relax them. Perform strength training by grabbing a towel with the soles of your feet.

5. Soak your feet in warm water for about 30 minutes every night, or do simple massage on your feet to promote local blood circulation.

Soak your feet in hot water every night. Add about 20 ml of vinegar to the hot water. Massage the soles of your feet while soaking your feet to dredge your meridians. Also, pay attention to keeping your feet warm and wear better quality socks. Especially at night, wrap your feet before sleeping, or use a foot warmer.

6. Severe cases require medical treatment.

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