RUNNER’S HEEL

COMMON TERMS

runner’s heel, runners heel

TECHNICAL TERMS

plantar fasciitis, plantar fasciopathy

WHAT IT IS

Inflammation or microscopic tears in the thick band of tissue (plantar fascia) running along the bottom of the foot, which connects the heel bone to the toes

SYMPTOMS

Intense pain in the heel or arch, typically improving slightly after walking but returning with long periods of standing or activity.

CAUSE

Often results from overuse, such as excessive running, long-term walking, or standing on hard surfaces. Other factors include wearing non-supportive shoes, obesity, high arches, flat feet, or tight calf muscles.

TREATMENT

Fastest Ways to Heal Plantar Fasciitis:

• Rest and Activity Modification: Reduce activities that strain the foot, such as running or long periods of standing.
• Ice Application: Apply a cold pack or a frozen water bottle to the heel/arch for 15-20 minutes, 3-4 times a day.
• Supportive Footwear: Avoid walking barefoot, even at home. Wear shoes with good arch support and cushioning.
• Stretching: Perform daily stretches for the calves, Achilles tendon, and plantar fascia (e.g., rolling foot over a tennis ball or frozen water bottle).
• Over-the-Counter (OTC) Medication: Use NSAIDs like ibuprofen to reduce inflammation and pain.

Comprehensive Treatment Options:

• Physical Therapy: Tailored exercises to strengthen muscles and stretch tight tendons.
• Orthotics and Night Splints: Arch supports, heel pads, or specialized night socks to hold the foot in a stretched position while sleeping.
• Taping: Foot taping can provide temporary, immediate support and pain relief.
• Medical Procedures: If conservative methods fail, treatments include corticosteroid injections (often ultrasound-guided), shockwave therapy, or rarely, surgery.