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Most Common Types of Heel Pain




Heel pain is quite a common issue for runners, both for newcomers and experienced runners.

Your heels take the initial shock when you land on your feet, each and every time.

For many people, landing on their heels seems natural, but more and more studies show that mid-foot landing is better (see more at the end of this page).

The constant pressure on your heels is sometimes too much, because of which you get heel injuries.

In this article I will discuss the following heel injuries:

  • heel spurs


  • plantar fasciitis


  • pain in the bottom and the back of your heel
  • .


    Running Injuries

    Heel Injury #1: Heel Spurs

    Heel spurs will cause pain in the arch of the foot and in the front of your heel. The pain will likely be most acute when you first rise in the morning and try to take a step.

    The pain can also be more acute after sitting for extended periods. The pain is felt at the front part of your heel, where the arch and the heel meet.

    The heel spur is likely caused by straining the fascia, which forms the arch in the foot. With this strain, the fascia have literally been ripped off of the bone of the heel. This will cause some blood to remain in the area.

    With time, these drops of blood calcify while sitting on the bone. This calcification has caused an extra little bone to form. This little bone is known as a heel spur. This pain that is felt is not to the heel spur itself, but to the fascia and flesh that surround it.

    How to Treat and Prevent Heel Spurs
    See below under Plantar Fasciitis.


    Heel Injury #2: Plantar Fasciitis


    Plantar fasciitis is one of the single most common heel pain complaints. Its unwelcome arrival is signaled by acute pain at the front of your heel or along the arch. There may be significant pain when you initially get out of your bed.

    It hurts a lot to walk on it first thing in the morning. Expect the same thing to happen after you have been sitting for a long time.

    Plantar fasciitis and heel spurs are almost the same and often used as synonyms for each other. To determine if you are actually experiencing plantar fasciitis, press really hard with your thumb on the center of the heel. If the pain is felt at the center, it is indeed plantar fasciitis.

    In the foot, the arch is formed from fascia. Fascia connect the ball of the foot to the heel bone. Plantar fasciitis occurs as a result of your body weight moving through the arch in such a way that the arch is flattened or overstretched.

    In the most extreme of cases the arch will lose its flexibility completely and will no longer spring back. This resulting condition is known as fallen arch or flat feet. Plantar Fasciitis can be aggravated by excessive running or running on the balls of the feet.

    How to Treat Plantar Fasciitis
    To relieve the condition cut back on the running or stop running for a while. Since plantar fasciitis is really inflammation in the fascia, anti-inflammatories will likely reduce the swelling. Immediately after you finish running apply ice to the area; ten minutes on and then ten minutes off, repeating this one more time.

    Another way of treatment is corticosteroid injections. These give longer relief.

    It is a good idea to provide added support to the arch. First, try arch strapping. If this does not help, use arch supports. This will reduce some of the burden on your heel. It will raise the arch, providing the fascia with some needed slack. That way the arch won't have to stretch very far.

    Some products to deal with heel spurs / plantar fasciitis
    There are some products available which can help in the battle against plantar fasciitis. A good choice is the heel spur kit which offers a few necessary products together at a discount. I'll briefly discuss each of the products.

    plantar fasciitis arch brace
    Heel Spur Brace
    The curved heel spur arch brace gives the tissue along the bottom of the foot the support it needs.

    By lifting the plantar fascia, it provides relief from pain and inflammation.

    Wear them all day long to help you get through the pain of heel spur.



    plantar fasciitis fxt
    Heel Spur Night Splint
    You can speed up the healing process with this soft slim-fitting night splint.

    You can use it overnight to stretch the plantar fascia.

    The Thermoskin keeps the skin warm which helps stretch out the plantar fascia.

    You can adjust the dorsal flexion (amount of tension) to pull back toes toward the ankle.

    plantar fasciitis kit
    Heel Spur Kit
    The heel spur kit combines the night splint, the arch brace and the step stretch.

    The step stretch helps you stretch your foot.

    It relieves many types of foot pain like plantar fasciitis, achilles tendonitis, ankle strain, arch pain and chronic foot conditions.



    htp heel seats
    HTP Heel Seats


    The HTP Heel Seats work to quickly relieve pain by applying acupressure directly beneath the pain hot spots.

    By using the clinically proven healing methods, the HTP Heel Seats not only cure the actual disorders, but also help to prevent any future re-occurrences of plantar fasciitis, heel spurs, or heel pain disorders.

    The Heel Seats are washable and extremely durable for long-term use.

    You can wear them to slow down and even reverse the effects that aging has had on your heels.



    plantar fxt
    HTP Plantar FXT
    You can speed up your healing with HTP Plantar FXT. The Plantar FXT pulls the toes back slightly, stretching the plantar fascia so it may heal.

    You can wear it during the day while seated. It comes with a nonslip bottom that will help you prevent slipping.

    Easily washable with mild detergent and air dry.



    gel heel seats
    HTP Gel Heel Seats
    The new HTP Gel Heel Seats are a perfect fit for any sufferer of plantar fasciitis or heel spurs.

    The HTP Gel Heel Seats are known to reverse your plantar fasciitis, heel spurs and other heel pain disorders. The great thing is they not only treat the current issue, but also help prevent future pain outbreaks.

    HTP Gel Heel Seats offer a softer and enveloping cushion, without sacrificing any of the heel seats proven and pain relieving qualities.

    So, suffering from heel pain? Then consider using the HTP Gel Heel Seats.


    heel pain

    Heel Injury #3: Pain in the back and bottom of the heel


    Pain in the bottom and back of the heel, also known as Apophycitis of the heel, is heel pain that often occurs in runners under the age of twenty and is most common among children around age eleven. The pain radiates up the backside of the heel. If you were to get a hold of the heel and give it a hard squeeze, the pain would be intense.

    The heel bone may not fully fused until after adolescence. Until then it is in two separate pieces. If you are less than the age of twenty and have been regularly running long distances, these two bones may have separated before they fully fused.

    How to Treat Pain in the Back and the Bottom of the Heel
    To relieve this sort of heel pain, try strapping the heel with adhesive tape. Simply put one piece of tape around the bottom part of your heel towards the front, and then another strip around the back toward the top, going from your inner anklebone all the way to your outer anklebone.

    The next step is to place another strip of tape to the bottom, right behind the first piece. Be sure to overlap them by about 1/2 an inch. Do exactly the same thing at the backside of your heel. Continue adding tape, and alternate between the back and bottom part of the heel. You should also wear heel pads. Depending on the severity of your injury you may have to stop running for a few weeks or even months.


    It is not uncommon to feel some heel pain when you are a runner.

    You can learn to identify the most common sources of heel pain and treat some of them yourself.

    Others are best left to a qualified podiatrist.

    Do not forget to also check out my heel spur page.


    Getting Rid of Your Heel Pain Forever


    As said at the beginning of this article, most heel injuries when running are caused by landing on the back of your foot. When you run barefoot, how do you place your feet?

    That's right. On the mid-foot!

    Strange, that when we wear running shoes this changes.

    In recent years there is a lot more interest for natural running and shoes that promote mid-foot landing.

    If your heel pain is not going away, then you should really consider having a look at Newton running shoes. Check out the link below for more information:

    Newton Running Shoes



    Wish to get more running tips?
    Subscribe to the Best Running Tips Newsletter or to my site blog.



    Go from Heel Pain Page to Running Injuries Page



    Go from Heel Pain Page to Best Running Tips Homepage



    Running Injuries
    Running Injury Prevention
    Foot Injuries: Foot Pain | Black Toenail | Stress Fractures | Posterior Tibial Tendonitis |
    Heel Injuries: Heel Pain | Achilles Tendinitis | Heel Spur / Plantar Fasciitis |
    Knee Injuries: Knee Pain | Iliotibial Band Syndrome (ITB) |
    Leg Injuries: Leg / Calf Cramps | Shin Splints | Hamstring Injury | Hip Pain
    Upper Body Injuries: Nipple Chafing | Side Stitch | Back Pain | Chest Pain



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