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
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.
Amazon Best Sellers For Heel Pain Relief For Plantar Fasciitis
What works for plantar fasciitis
Solving the mystery of the best cure for plantar fasciitis is a tricky one, and what works for one maybe doesn’t for another.
But what i have found over the last 12 years of treating patients with heel pain is that a combination of therapies works the best with the fastest results.
Buying a heel pain relief insert and hoping the fascia tissue will heal by itself with time just won’t cut it I’m afraid.
It is very important that the heel and the tissue and tendons are strengthened as they repair to prevent a repetitive strain and the plantar fasciitis returning.
Which is not what we want!
Researching for inserts and insoles to help heel pain relief for plantar fasciitis in your feet can be a bit over whelming.
Choices to make!
Your first decision to make is what type of orthotic should you choose
3/4 Length insole
Full length inserts
Heel cushions/ Pads
Heel sleeves or socks
3/4 Length Insoles
These are insoles that support the heel and also arches of the foot.
Personally i believe these and heel cushions are the best choice for heel pain especially if you are looking for pain relief at work or if you play sports.
3/4 insoles are pretty handy if you want to alternate them into different shoes and trainers.
Full length Inserts
Full length inserts support the whole foot so the heel , arches, ball of foot and toes are cushioned and aligned comfortably.
More suitable for work shoes and boots they are excellent if you suffer from arch or ball of foot pain too or flat footed.
Heel Cushions/ Pads
Heel cushions/pads simply support the heel area of the foot and are easily transferable to different shoes and trainers. Then are well padded and are a good choice if you stand a lot at work or do running or hiking.
If you can get one that is cupped around the edge as this supports the spur area too.
Heel sleeves or socks
Heel sleeves and socks are great for cushioning the heel area and helping reduce inflammation. They do not take up much space in shoes so good if you want extra protection when running or at the gym.
Strengthen, Heal, Prevention Treatment
The course of action i recommend to my patients is to not just use inserts to cushion and stop the heel pain.
This works, don’t get me wrong.
But you have to also repair the damaged fascia band and reduce the inflammed tissue as well as strengthening the foot to prevent reoccurrence of plantar fasciitis.
I have found these three things work the best….
1: Use an orthotic insole for all day comfort
I recommend to my patients to use either a 3/4 insole or a heel cup cushion as i believe these offer the best comfort to the inflamed heel fascia tissue.
Both will have a centre part of the insole which will have a thicker pad to cushion the middle of the heel where the pain penetrates from.
But if you suffer from flat feet and or fallen arches you may prefer to use a full length insert.
All are transferable to different shoes but i would recommend you use two pairs and keep one set for trainers and the other for your work shoes.
2 : Do specific plantar fasciitis stretches to strengthen the fascia band
Stretching, and strengthening the foots biomechanical structure stops reoccurrence episodes of plantar fasciitis.
It also is a key treatment to healing the fascia band and ligaments around the heel to full recovery.
The best strengthening exercises for plantar fasciitis include:
Rolling a cold bottle or golf ball under the foots arch from heel to toe. Pressing firmly on the bottle. This stretches out the fascia band.
Tree balance. this is when you balance on one foot for 20-30 seconds a time.
Calf stretches , leaning towards the wall stretch the heel and calf muscles out.
Do you suffer everyday from a sharp intense burning in your heels?
I have had plantar fasciitis in my left heel a few years ago, it came over after i began exercising on a treadmill
getting fit! I thought…..
But actually i over pounded and caused inflammation to my fascia tissue in my heels that caused the medical term plantar fasciitis…… simply heel pain.
I found after a day at work my feet were feeling inflamed, tender and totally frazzled.
So living with the daily pain i researched what is the best cure for plantar fasciitis and i found it involved three factors.
Restoring my muscle naturally
When i got home a great relief was to soak my feet in a bowl of warm water with epsom salts for 15-20 minutes and this helped ease the aching and tiredness the pain was causing.
But the sharp intense pain soon returned when i started walking about barefoot again and in the morning it was definitely worse.
I increased my Vitamin B5 , Magnesium , and Bromelian intake and personally i believe this alone made a massive difference by boosting my immune and healing agents in my body which fastened up the process of curing my heel pain.
Here`s what you are going to learn in this post
Fast facts about Plantar Fasciitis
Vitamins that can help cure plantar fasciitis
Classic symptoms of plantar fasciitis
Foods that help reduce the bodies inflammation
The best stretches to relax and reduce everyday pain
My routine what is the best cure for plantar fasciitis
The Causes of Plantar Fasciitis
Plantar Fasciitis can be the result of several different conditions. Some of the more common include standing for long periods of time, poor running form, ill-fitting shoes, over-pronation of the foot, poor arch support and misalignment of the foot when walking. Obesity can place extra stress loads on the plantar fascia, and in this instance losing weight can help the condition considerably.
Most people start to notice pain at the bottom of the foot, especially when they first get out of bed in the morning. Sometimes this pain subsides throughout the day, but in many cases the pain is fairly constant.
In addition, Plantar Fasciitis symptoms may include:
Treating Plantar Fasciitis symptoms is dependent on a number of factors. First, it’s important to identify the root cause of the condition and address it. For some, this may be fairly obvious. For example, if you have gained weight recently, then this may be the culprit. In some cases, orthotic shoes may provide some relief from maligned feet.
R.I.C.E. is an acronym that stands for Rest, Icepack application, Compression and Elevation. This is the first management step for Plantar Fasciitis and can be performed at home. If pain is particularly acute when you exercise, then you should rest and avoid walking or working out until the pain subsides.
Another effective treatment option for Plantar Fasciitis is stretching. This might involve stretching the plantar fascia itself or the calf muscle as well. Calf stretches have been medically proven to help patients with Plantar Fasciitis.
When it comes to stretching there are a number of options available, each designed to address a different aspect of the condition. Stretching helps relieve pressure, strengthen the muscles of the leg and foot, and allows the plantar fascia to heal. Most stretches are conducted for between 15 and 30 seconds 4 or 5 times.
Many people are able to experience relief by adding specific supplements and vitamins to their diet. For example, Vitamin C is a powerful antioxidant that helps reinforce the plantar fascia. For a full list of supplements that help heal the condition, see Fast Plantar Fasciitis Cure™, a top selling guide by exercise rehabilitation specialist Jeremy Roberts.
Plantar fasciitis is a painful condition that can have a serious impact on your personal and professional life. However, with the proper treatment plan, you can eliminate plantar fasciitis symptoms and heal the damaged tissue in your foot. For more information, refer to Fast Plantar Fasciitis Cure™. This is a comprehensive guide to treating plantar fasciitis at home and it provides readers with a full plan on how to get rid of plantar fasciitis, fast.
Stretching exercises of the fascia tissue and arches of the foot will help relieve plantar fasciitis pain.
My favourite exercises i found that gave me the best relief were.
Golf ball technique
What this does is to stretch out the fascia tissue and tendons, the cold relieves the pain and when good pressure is applied the muscle will be strengthened and encourage repair and reduce inflammation in the fascia tissue.
Bag up a few golf balls and put them in the freezer over night.
Place a cold golf ball under neath your foots arch and roll the ball from your heel to your toes.
Make sure you apply ample pressure as you roll the ball up and down, you want to feel the stretch and pressure.
Repeat for 5 minutes twice a day.
Calf and Fascia Tissue Stretch
This exercise can be done anywhere! which i love so you can incorporate into your lunch break as all you need is a wall to lean up against.
The calf , heel , ankle is all being stretched out with this exercise so a good all rounder and one you can include in your gym cooling down routine.
To do this prop your toes up against a wall.
Keep your arch and heels flat to the ground this allows the toes to stretch.
Lean inwards to wards the wall bending your knee and keep the other foot and knee straight and pressed into the floor.
Repeat on my feet
You will feel the stretch up your heel and calf muscles.
Foods that will help reduce the inflammation in your body include:
All these can be obtained by taking a short course of the following supplements as well.
If you are serious about curing your heel pain for good then you simply need to put in to place the treatment plan sports therapists and podiatrist use on their patients.
If you just try the simple plantar fasciitis stretches and soaking your feet in epsom salts every day for the next 7 days you will feel and notice a big difference in your pain.
To cure plantar fasciitis for good it involves these 3 factors…..
What the body needs to naturally encourage healing and reduce inflammation
Preventative measures wearing the right training shoes and work shoes
Good luck and for more reference download my free report here which will educate you on why you have plantar fasciitis the best treatment plans and the expert remedies i use to cure my patients heel pain everyday.