Heel Pain After Running? A Sports Podiatrist's Guide
If you're experiencing heel pain after running, you're not alone. This is one of the most common complaints we see at Lower Limb Clinic, and it's often a sign of Plantar Fasciitis or Heel Fat Pad Bruising. The good news? With proper diagnosis and treatment, most patients experience significant improvement within 6-12 weeks with proper management.
Common Causes of Heel Pain After Running
Plantar Fasciitis
Running places significant load on the plantar fascia—up to 2.5x your body weight with each stride. Overloading causes micro-damage and inflammation, leading to post-run heel pain.
Who typically experiences this: Runners who've increased mileage or intensity, those returning after a break, runners with poor footwear or biomechanics.
Heel Fat Pad Bruising
Repetitive impact can bruise or damage the fat pad cushioning your heel, causing a deep, bruised feeling after running.
Who typically experiences this: Heel strikers, runners on hard surfaces, those with worn-out shoes.
Calcaneal Stress Fracture
A stress fracture in the heel bone causes pain during and after running that worsens over time. This requires rest and careful management.
Who typically experiences this: Runners with rapid training increases, those with low bone density, female athletes with menstrual irregularities.
Without proper assessment, it's impossible to know exactly what's causing your heel pain after running. What works for Plantar Fasciitis may not help—or could worsen—Heel Fat Pad Bruising.
When Should You Seek Professional Help?
You should book an assessment if:
- Heel pain after every run for more than a week
- Pain is getting worse despite reducing mileage
- You have pain at rest or at night
- There's swelling or bruising on your heel
"Most patients we see have tried various home remedies before booking. You're not wasting our time—persistent symptoms warrant professional assessment."
Our Diagnostic Approach
At your initial consultation, we'll:
Take a detailed history
Understanding when your heel pain after running started, what makes it better or worse, and your activity levels.
Physical examination
Hands-on assessment of your foot, ankle, and lower limb.
Biomechanical assessment
Evaluating how you stand and walk, identifying any contributing factors.
Gait analysis (if indicated)
Video and pressure plate analysis to understand your movement patterns.
We'll explain our findings clearly and discuss all treatment options before recommending a plan.
How We Treat Heel Pain After Running
Depending on your diagnosis, treatment may include:
Gait analysis
Identify running form issues contributing to heel loading
Load management
Structured training modification to allow healing while maintaining fitness
Custom running orthotics
Sport-specific devices to optimise foot mechanics
Shockwave therapy
Accelerate healing in chronic plantar fasciitis
"We don't believe in one-size-fits-all treatment. Your plan will be tailored to your specific diagnosis, lifestyle, and goals."
"I'd been suffering with heel pain after running for months before finally coming to Lower Limb Clinic. Within weeks of starting treatment, the improvement was remarkable. Wish I'd come sooner!"
— Verified Patient Review
Common Questions About Heel Pain After Running
Ready to Find Out What's Causing Your Heel Pain After Running?
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