What is the heel pain after running?

Usually the beauty of the time when shopping, walking for a long time or wearing high heels shopping will usually feel their heel pain. And after running, also many people will have heel pain feeling. What is the cause of the heel pain after running?

Lack of exercise

In the usual sedentary people, simply do not exercise, suddenly a strenuous running exercise, will lead to body parts can not adapt to the discomfort, heel pain may also be generated.

No warm-up exercise

Before running did not pay attention to the adequate warm-up, the body's ligaments and muscles and joints are not open, and then after running easily lead to joint ligament strain, which leads to running knee pain, heel pain and other situations.

Large amount of exercise

The exercise volume of running is too large, the intensity of the exercise exceeds the range that it can bear, making excessive muscle use, resulting in a large amount of lactic acid accumulation or muscle strain, which will also lead to pain in the heel.

Incorrect running posture causes

In the process of running, incorrect running posture such as landing on the heel or having a large stride can increase the impact on the heel, which can cause pain in the heel after running. It is best to land on the middle of the foot or on the whole foot when running, so as to reduce the impact on the foot.

Reasons for hard ground

The running field chosen is too hard and less flexible, the impact on the feet is too great, making the feet to bear a greater load, which may lead to joint and muscle injuries, resulting in discomfort symptoms like heel pain.

Unsuitable running shoes

When running, the running shoes you choose do not fit your feet, or wear too tight, will make the heel in the running process wear serious, easy to compress the nerve of the foot, thus causing pain; if you choose running shoes with poor elasticity, it is also easy to cause the joints and muscles of the foot to be more impact, causing pain and discomfort. Soles that are too soft or too hard can lead to pain in the heel of the running foot. A soft heel will allow the heel to move excessively within the shoe, leading to instability of the rear half of the foot and increasing the likelihood of tearing the Achilles tendon, while a shoe with a hard sole that cannot be bent at the front of the foot or is difficult to bend will put the heel under greater tension.

Insufficient leg strength

Insufficient leg strength in itself, especially in the calf, will make the foot under greater pressure, is also likely to cause pain in the heel after a long period of running.

Inflammation of fascia caused by

Long time running, easy to cause local muscle strain, resulting in local inflammation of the fascia, the heel pain and discomfort symptoms, general pressure pain point in the plantar near the heel, sometimes the pressure pain is more intense, and persist.

What to do about heel pain after running

Rest

When heel pain occurs after running, stop exercising and let your body rest. If the heel pain is caused by the accumulation of lactic acid, because lactic acid is self-metabolizing, the pain can be relieved after a few days of rest.

Perform a massage

If you have heel pain after running, you can massage and knead the painful area to promote blood circulation in the muscles and accelerate the decomposition and discharge of lactic acid in the muscles while relaxing the muscles to relieve the heel pain.

Timely medical examination

Because of the long time high intensity running, resulting in local muscle strain leading to local inflammation of the fascia, should stop running, timely medical treatment, until the inflammation completely disappeared. And after the recovery of running should also be properly adjusted to the amount of running.

How to prevent heel pain after running

1, choose the right running shoes. Inappropriate shoes can lead to insufficient support for the foot or ankle joint, which is not only easy to foot pain, but also may cause sprains. Choose running shoes with better elasticity, and the shoes should not be worn too tightly, which can easily compress the nerves in the foot and thus cause pain. 2. Do not run on roads with poor elasticity and too hard. Running on concrete or tarmac roads, the ground is very hard and easy to produce foot discomfort. If there are grass and woods near the living area, you can consider finding a suitable route for your running exercise from it. It is better to exercise on the playground, the rubber ground is most suitable for running. 3、Warm up before running. Do not forget to warm up your feet before running, you can walk or jog for a few minutes first, also do some stretching exercises to move your feet, like stretching the soles of your feet and leg muscles. 4, grasp the intensity of running. In the running exercise, to control the intensity of running exercise, to combine their actual situation to exercise, gradually increase the amount of exercise, rather than a sudden increase.