5 ways to fix heel pain for runners

I loved my previous Asics Men’s Gel-Nimbus 24 shoes, but since I didn’t get help when buying them. I just ordered them online. It was a bad choice. As it turned out later, the problem was that they were not reinforced in the middle part of the foot.

This caused knee pain after running, which scared me a little at the time. Of course, there is also the roughly 80-kilogram body that constantly slams into the ground while running; only shoes can help soften this already drastic process. In my case, all this takes 2 hours over a distance of more than 21 kilometres, 3 times a week.

Switching from Gel-Nimbus 24 to GT-2000 10

Well, I needed a solution. Fortunately, the Gel-Nimbus 24 had a small problem (the heel came off) and I managed to exchange it. This is how I switched to Asic GT-2000 10 in September 2021.

As I kept running and tromping around with my shoes in extreme weather, the time for replacement had come, but unexpectedly fast. Although a shoe might be very aesthetically pleasing, it does not mean that it won’t break down from all the constant stress that is put on them due to the running.

Enertor and other attempts

I also ordered Enertor Running Insoles, which are really brilliant, but after 600 kilometres (372 miles) in the shoes, the knee pain returned. I ordered a completely different pad, which solved the problem, my knees didn’t hurt. December had been difficult and restricted due to family obligations and business commitments which left me guilt–stricken over not having been able to do much running exercise at all. However yesterday’s trip to Cambridge presented a chance to bridge something pleasurable with something beneficial – my first half-marathon of 2023 – and even though this morning brings me heel pain, completely new territory for me, nowarmed with collected information at least I know how best to take care of myself!

There are several things you can do at home:

1. When dealing with heel pain, rest is the first course of action. Try reducing your running mileage in half and then slowlybuild up to a greater distance over the upcoming weeks. Avoid running through any discomfort you may experience; if it doesn’t go away within a few weeks, take a break from running altogether.
2. Ice can also be very beneficial; apply an ice pack or a bag of frozen vegetables to the area for 10-15 minutes at a time throughout the day.
3. In addition to this, stretching should be performed every morning before getting out of bed as well as before and after every run; use wall stretches as well as flexing your toes to spell out the letters of the alphabet to help relieve tension.
4. Taking anti–inflammatory medications such as ibuprofen can reduce swelling while massaging with a golf ball is ideal for releasing pressure points within the feet.
5. Investing in new shoes could be necessary if yours have gone through 400 miles or more and keep in mind that buying ones that are tailored for pronation can further prevent injury from occurring. Cycling and swimming are excellent alternatives that don’t place strain on the plantar fascia ligament yet still offer great aerobic benefits.

In summary, heel pain can be a frustrating injury for runners, but with rest, ice, stretching, orthotics, physical therapy, and medication you can alleviate the pain and get back to running as soon as possible. With proper treatment and prevention, you can improve your running performance and avoid future injury.

Invest in a quality pair of running shoes.

In an effort to find a solution to my problem, I headed to Runners Need. If your own attempts at home fail and you are still experiencing pain in the heel area, don’t hesitate to ask a specialist for help.

Photo by Lucas Sankey on Unsplash