How to cure runner’s heel pain with 3 easy tips
If you love to run but struggle with heel pain during or after each run then try these 3 easy tips to cure runner’s heel pain
The most common injury to the heels is called plantar fasciitis which is when the fascia tissue in the heel becomes inflamed from injury or trauma.
When you run a lot of weight and pressure is put through the ankle and foot and even with professional running shoes injuring the heel is a VERY common injury.
I suggest to my patients to do these 3 things when then exercise, not only will they strengthen the foots muscles and tissue but prevent injuries returning.
Tip 1 : Epsom Salt Soaks
Simple simple simple !! Epsom salts are magnesium based salts which have been used by athletes for years, and a old Chiropodist secret weapon.
Epsom Salts will
- Reduce inflammation
- Ease fatigued aching muscles
- Relax and relieve tension in the tendons and ligaments
Tip 2 : Cold Water Bottle Stretches
My favourite tip !! Grab a cold (ideally iced) bottle of water and place under the arch of the foot.
Apply pressure and roll backwards and forth up and down the foot from the heel to the toes. Repeat for 3-5 minutes .
You want to feel the pressure and a little pain but do not press to hard!
Cold water stretches will…
- Stretches out the tight fascia band and tissue
- Relax the tense muscles
- Reduce inflammation within the heel area
Tip 3: How to cure runners heel with Vitamins & Minerals .
The best 3 vitamins and minerals to help heel pain are:
Signs your body need is low on Magnesium
Muscle tension, cramps, spasms
Additional magnesium deficiency may include constipation, vertigo,stiff and achy muscles.
2# Vitamin B5
Benefits of Vitamin B5
Improves cardiovascular health
Maintains a healthy nerve function
Metabolises our food into energy
Helps our mental health
Reduces our stress
Helps rheumatoid arthritis
Boosts our immune system
Improves our skin including preventing or curing acne
3# Proteolytic Enzymes
These enzymes support our immune system and acts as a anti- inflammation agent and helps reduces inflamed sports injuries and traumas to the body. They are used to treat auto immune diseases such as lupus , rheumatoid arthritis and by increases your proteolytic enzymes intake you can see how it assists the healing of the fascia tissue and your general muscle and joint pain heel.
My Personal Recommendation For Additional Protection When Training
Wearing the footwear and support of course is a no brainer but i have found even with good running shoes if your foots biomechanics are put under stress and pressure such as if you have a high arch or a flat foot then you are more likely to suffer from injuries.
I have been working with runners locally and i have found that the best solution to avoid injury and strengthen weak feet is to use a “silicone gel” orthotic insert within the running shoes.
Silicone gel is soft but durable to high impact pressure as you run and does not loose its structure or strength quickly like leather and foam insoles.
For a limited time we have a offer on these inserts buy 1 get 1 free with free shipping.
To place an order click below now.
Make sure you do these simple tips to prevent or cure your runner’s heel pain and if you find them beneficial please share of tag with friends.
If you have a foot health question drop me a comment below or message me on the foot pain relief expert Facebook page and i will be answer any questions.
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Zara MAFHP MCFHP
Foot Health Practitioner