top of page


Pain After Running? Try This!

Getting Pain After Running?

Heel pain after running is a common problem among runners.

Why pain after running, plantar fasciitis, other injuries, symptoms, treatments, cures for some injuries caused by running, analysis of running techniques are explained in this post.

"If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get." - You just run. John Bingham

Find a Good Running Technique

A few general guidelines for running are:

Every runner is unique, and each person will have a different running technique. A few general guidelines for running include:

  • maintaining an upright posture

  • keeping your buttocks and abdominal muscles tense

  • using your arms to perform rhythmic running

  • keeping your shoulders relaxed

  • placing your feet under your body

But when running leads to pain, these are things you need to know, so keep reading.

Treatment of General Running Injuries

Most running injuries can become less sever by following these treatment strategies, however if discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.

  1. Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.

  2. Elevate: Elevate ankle or foot, if you have a sprain.

  3. Ice and cold therapy: Apply ice to reduce pain, inflammation, and swelling.

  4. Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.

  5. Pain Relievers: Over-the-counter pain relievers can be taken as recommended by your health care provider to relieve pain and inflammation.

  6. Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.

  7. Taking a break from running instead of pushing through pain can help and is better than pushing through pain. Seeking care from your health care provider is a good idea.

My Love Affair with Stilettos

Plantar Fasciitis

I wore stiletto heels, ultra-high heels, flats little to no support for my arches, flip flops with those thin soles that absorbed little impact and put extra strain on my arches, and had no support for my heels, further straining my plantar fascia and other muscles and ligaments in my feet. As soon as the weather warmed up, I went bare foot and never gave it a thought. Whenever I bought a new pair of running shoes, I immediately ran for 8 to 10 km.

I was a plantar fasciitis victim just waiting to happen.

Plantar fasciitis, sometimes referred to as runner's heel or policeman’s heel, typically causes a stabbing pain in the bottom of your foot near the heel. this pain can radiate into the balls of your feet, your toes and sometimes up to the knees. I experienced pain and stiffness in the morning that got worse as the day progressed and I could hardly climb stairs and even took several bad falls down the stairs because the pain was so severe.

Plantar Fascia Science

Since My Injury

Each run was challenge, and a way to stretch me-running gave me a way to learn more about myself, to connect with nature and destress. in one way or another, and each race telling me more about myself and others. When running, I felt free and alive. I felt lost when I couldn't run any more.

I have done a lot of research to determine what caused my injury and this led me to find a cure that worked for me. If you have this condition, I hope these ideas will help you find your way back.

Here's What I Found Out

These factors can increase your risk of developing this painful and life-changing condition:

  • High-impact sports, extra weight, and jobs that require walking or standing on hard surfaces increase your risk.

  • Poor running technique

  • Running in worn-out shoes

  • Running in brand new running shoes particularly leather shoes that may have a very stiff or tight heel, because this can cause your heel bone to rub against the heel of the shoe.

  • Age. Plantar fasciitis occurs most common in people between the ages of 40 and 60.

  • Repeated wearing of high heels.

  • Foot mechanics. Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.

  • Overweight

  • Occupations that keep you on your feet.

  • Standing on hard surfaces

How to Prevent and Even Heal Plantar Fasciitis

If you experience pain after running, it’s important to take steps to treat and prevent the condition. Do not simply run through the pain.