“For a runner, what aftercare do you recommend to ensure feet health?”
I am a runner and I often end up with heel pain after my running. What should I do after or during running to make sure my feet stay healthy?
14 Answers
Pain is not normal, therefore something is occuring that is wrong during your run, therefore, I recommend that you see a foot doctor asap. bring your running shoes with you to your visit so the doctor can see the wear pattern in your shoes.
There are a few reasons for heel pain. You could have bursitis or Achilles tendinitis. Both would be caused by running. The bursitis could be on the bottom of the heel or in the back by the Achilles tendon insertion. If the pain is on the bottom, then gel heel insoles will help absorb the shock which is what is causing the pain. If the pain is the back of the heel, then you need different running sneakers that don't rub on the part of your heel. Achilles tendonitis is commonly caused when the tendon is tight and is being worked beyond its limits. Achilles tendon stretching exercise will alleviate the pain in this circumstance.
Careful and thorough examination by professional is that what you need first of all.
Stretching will help.
Hello,
If you're having heel pain after a run, try these two things first: buy silicone heel cups from CVS; second buy a pair of Powerstep over-the-counter orthotics to replace your current inserts during your run.
Dr. Patel
If you're having heel pain after a run, try these two things first: buy silicone heel cups from CVS; second buy a pair of Powerstep over-the-counter orthotics to replace your current inserts during your run.
Dr. Patel
There is no aftercare, there is only preventive care. You need personalized orthotics that will protect you from getting pain, not over-the-counter, but made for you.
Orthotics
Make sure that your runnning shoes are adequate, shouldn’t have more than 500 miles
You should do Achilles tendon stretching exercise after running. During your running make sure you wear proper shoe support and alternate your shoes daily. Also, replace your old shoes to new shoes every 300 to 500 miles or every six months.
Dry feet change socks and shoes
First, stop running until you get treated for the heel pain. The more you run, the worse the heel pain will get. You may need comprehensive therapy to get healthy again
Wearing a custom-made orthotic or arch support can be very beneficial in improving the mechanics and function of your feet. This can avoid injuries and pain.
Calf stretching, arch support, ice after run if there is tenderness. Limit volume to less than 20 miles per week. Studies show that more than this and the risks outweigh the benefits. Include intervals to increase intensity.
Heel pain after running can result for multiple reasons at impact several types of tissue. Most commonly, this may simply represent a plantar fascial strain. The typical algorithm of rest, ice and elevation and judicious use of medication such as acetaminophen or ibuprofen can be considered. If this is a recurring problem there may be suggestion that there may be some inappropriate environmental factors or functional factors of the foot contributing to this. Environmental factors can include footwear utilized, terrain that you are running on. Further it is important to identify whether this is affecting both heels or just a singular heel. Functional factors can include poor foot posture such as an overpronation requiring some type of mechanical control or support, overtightening of the posterior muscle groups such as the Achilles tendon necessitating appropriate pre- and post-exercise stretching. Heel pain can also represent injury to the bone itself and may simply present as a bone bruise or contusion or even a stress fracture. I would suggest that this type of pain does not typically recover with rest and ice and continues to hurt with activities of daily life. If pain does not appropriately resolve with simple interventions as suggested or is a recurring problem, this may suggest that you would benefit from evaluation by a foot and ankle specialist.
