Heel Pain After Running: Causes, Treatments, and Prevention Tips
Learn why heel pain after running happens and get expert tips from physical therapists to effectively treat and prevent it.
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Running is one of the most popular forms of exercise, but it often comes with its fair share of aches and pains — especially in the heels. “Heel pain after running is one of the most common running-related issues, along with shin splints and knee pain,” explains Katie Schaner, PT, DPT, a physical therapist at Hinge Health. While anyone can experience it, heel pain is more likely to occur if you’re new to running or have recently increased your distance or elevation, she adds.
If you’re dealing with heel pain after running, often referred to as "runner’s heel," it’s important to address it promptly to prevent it from getting worse. Most cases respond well to simple, conservative treatments like adjusting your activity level and incorporating specific strengthening and stretching exercises.
Keep reading to learn about the common causes of heel pain after running — and get tips from Hinge Health physical therapists to treat and prevent it.
Our Hinge Health Experts
Bijal Toprani, PT, DPT
Katie Schaner, PT, DPT
Why Does My Heel Hurt After Running?
There are several reasons you might experience heel pain after running, including:
Plantar fasciitis. This condition occurs when the plantar fascia — a strong band of tissue that supports your foot arch — becomes inflamed. The most common symptom is pain beneath your heel and along the sole of your foot. “The discomfort is often worse when you first get out of bed in the morning or after standing up from a seated position,” explains Dr. Schaner. Plantar fasciitis can affect one or both feet.
Fat pad atrophy. “There’s a fat pad at the bottom of your heel that naturally loses some of its cushioning with age,” says Dr. Schaner. Running can put extra pressure on this fat pad, leading to irritation and pain at the back of your heel. “This often happens if you’re new to running or increase your mileage or intensity too quickly,” she adds.
Achilles tendonitis. This condition involves inflammation of the Achilles tendon, the fibrous tissue that connects your calf muscle to your heel bone. It typically causes pain behind your heel, where the Achilles tendon inserts into the heel bone, or along the tendon that stretches from your heel up your ankle a few inches. The pain is often worse in the morning or after physical activity, and you may also have some swelling. “We frequently see this in runners who suddenly increase their training volume or intensity,” notes Dr. Schaner. Tight or weak calf muscles can also contribute, as they place extra stress on the Achilles tendon.
Posterior tibial tendonitis. The posterior tibial tendon (PTT) runs from the back of your calf to the arch of your foot. When it becomes inflamed, it can cause pain in your heel as well as your foot arch and ankle, says Dr. Schaner.
Exercises for Heel Pain After Running
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- Seated Calf Raises
- Soleus Raise
- Towel Scrunches
- Toe Yoga
The above exercises are recommended by Hinge Health physical therapists for treating and preventing heel pain after running. These exercises target key muscles and tissues like the plantar fascia, Achilles tendon, and calf muscles, which are often involved in heel pain. By incorporating them into your routine, you can build strength, improve flexibility, and reduce stress placed on your heels during and after runs.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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Heel Pain After Running: Treatment Options
Most of the time, heel pain after running can be effectively treated at home using conservative measures, such as specific stretches and exercises. Here’s what Hinge Health physical therapists recommend for managing and relieving heel pain.
Physical therapy. “A physical therapist has the tools and knowledge to identify the potential cause of your heel pain and recommend targeted exercises that can significantly shorten your recovery time,” says Dr. Schaner. They can also evaluate factors like your training schedule, running shoes, and overall strength training routine, providing tailored advice to help prevent the pain from returning. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Stretching and strengthening exercises. Incorporating stretches and strengthening exercises into your daily routine can promote blood flow to the affected area, which helps accelerate healing. “Aim to do at least a couple of the exercises listed above every day,” advises Dr. Schaner.
Ice and heat. Both ice and heat can be effective for managing pain, but research suggests that heat may be preferable to ice, notes Dr. Schaner. Heat brings more cells with healing properties to the area through increased blood flow. And cold therapy slows nerve speed which can provide temporary pain relief. You can apply an ice pack or roll a frozen water bottle over your heel area for 10-15 minutes, several times a day. “The rolling motion also helps stretch out your foot and heel muscles,” Dr. Schaner adds.
Taping. Taping can provide support to your foot during the day and assist with stretching tendons, muscles, and ligaments overnight. “A 2022 study in the Archives of Rehabilitation found that night taping helped reduce heel pain,” notes Dr. Schaner. Your physical therapist can teach you proper taping techniques to maximize these benefits.
Modify your workouts. You don’t need to give up running while your heel recovers, reassures Dr. Schaner. However, incorporating cross-training activities a few times a week can help take strain off your heel. Biking, swimming, or using an elliptical machine are excellent alternatives that maintain lower body strength and cardiovascular fitness without putting excess pressure on your feet.
Replace worn-out running shoes. The American Academy of Podiatric Sports Medicine recommends replacing running shoes every 300 to 500 miles. If your shoes show signs of wear — like unevenness when placed on a flat surface or noticeable creasing — consider replacing them even sooner. Proper footwear can make a big difference in reducing stress on your heels and preventing injuries.
How to Prevent Heel Pain During and After Running
If you’ve experienced heel pain once, you’ll want to do everything you can to avoid it happening again. Here are three expert-backed tips to keep heel pain at bay:
Increase mileage slowly. “The main reason we see heel pain in runners is because they increase their mileage or elevation too quickly,” says Dr. Schaner. While some people can ramp up quickly without issues, others need to progress more slowly, she adds. To minimize the risk, aim to increase your mileage by no more than 10% each week. For example, if you’re running 20 miles this week, limit yourself to 22 miles the following week. Consulting a physical therapist can help you determine the best training approach for your needs.
Diversify your workouts. Cross-training and strength training are essential for runners, notes Dr. Schaner. “When you run, you use the same muscles in the same range of motion repeatedly, which increases your risk of injury,” she explains. Incorporating activities like swimming or biking a few times a week helps give overused muscles a break and reduces injury risk. Strength training is equally important. “Strengthening all your lower body muscles — including those in your feet and ankles — can take pressure off your heels,” she says.
Rotate between two pairs of running shoes. “Shoes need more than a day to fully regain their cushioning,” says Dr. Schaner. If you’re running more than 20 miles a week and using the same pair of shoes every day, they may not provide the support you need. Alternating between two pairs of running shoes allows each pair time to recover, helping maintain their cushioning and support. “When your shoes have a day to rest, they can better protect your feet,” she adds.
PT Tip: Make Changes Gradually
“When you run, there are three main training variables: distance, elevation, and speed,” says Dr. Schaner. “Only change one at a time to avoid overloading your muscles and tendons, which can lead to injury.” If you’re increasing mileage, focus on that first and give your body time to adapt before adding speed or hills. “Pull back slightly on the first variable as you adjust to the next,” she advises. For example, if you’re running 30 miles a week and start working on speed, reduce your mileage temporarily. Gradual changes protect your body — and your heels will thank you.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Buchbinder, R. (2024, December 4). Patient education: Plantar fasciitis (Beyond the Basics). UpToDate. Retrieved from https://www.uptodate.com/contents/plantar-fasciitis-beyond-the-basics
Maughan, K. L., & Boggess, B. R. (2024, October 27). Achilles tendinopathy. UpToDate. Retrieved from https://www.uptodate.com/contents/achilles-tendinopathy?search=achilles%2520tendonitis&source=search_result&selectedTitle=1~42&usage_type=default&display_rank=1#H3
Akhavan-Boroujeni, B., & Sadeghi-Demneh, E. (2022). The Effectiveness of Two Types of Night Splints on the Range of Motion of the Ankle Joint, Pain Intensity, and Quality of Life (QoL) in Patients With Plantar Fasciitis: A Pilot Study With Parallel Groups. Journal of Rehabilitation, 23(2), 204–217. doi:10.32598/rj.23.2.1775.7
Furman, A. (n.d.). How Do I Know When It Is Time To Replace My Athletic Shoes. American Academy of Podiatric Sports Medicine. Retrieved from https://www.aapsm.org/replace_shoes.html