As a runner, one of the most common complaints you may experience is heel pain. This can be caused by a variety of factors such as plantar fasciitis, Achilles tendonitis, or simply overuse of your feet. Whatever the cause may be, it is important to address this issue to prevent further injury and discomfort.
One of the key ways to alleviate heel pain while running is by choosing the right pair of running shoes. With so many options available in the market, it can be overwhelming to find the perfect fit for your specific needs. In this blog post, we will discuss the various factors to consider when selecting running shoes to provide relief from heel pain.
Choosing Running Shoes with Optimal Cushioning and Support
The first and most important aspect to consider while purchasing running shoes is the level of cushioning and support they provide. The amount of cushioning required varies based on the type of foot arch you have and whether you have any pre-existing conditions. For those who suffer from heel pain, choosing shoes with ample cushioning can help reduce the impact on your feet and provide much-needed support.
Understanding Your Foot Arch
Before buying running shoes, it is crucial to understand the shape of your foot arch. There are three main types of foot arches – high, medium, and flat. High arches are characterized by a noticeable upward curve along the inside of your foot, while flat arches have no curve and make your entire foot appear flat to the ground. Medium arches fall somewhere in between and are considered to be the most biomechanically efficient.
Knowing your foot arch type can help you determine the level of support and cushioning you need in your running shoes. For instance, if you have flat feet, it is recommended to opt for shoes with good arch support and stability features to prevent excessive pronation (rolling inward) of your feet while running. On the other hand, those with high arches can benefit from shoes with extra cushioning to absorb shock and reduce pressure on their heels.
Consider Pre-existing Conditions
If you have any pre-existing conditions such as plantar fasciitis or Achilles tendonitis, it is important to take them into consideration when choosing running shoes. These conditions can cause heel pain and require specific features in running shoes to alleviate discomfort and prevent further injury.
For instance, plantar fasciitis is a common cause of heel pain amongst runners, and shoes with good arch support, cushioning, and shock absorption can help relieve the pressure on the inflamed plantar fascia (a ligament that supports the arch of your foot). Similarly, shoes with a rigid heel counter (the back part of the shoe that wraps around your heel) can provide stability and support for those suffering from Achilles tendonitis.
Selecting Running Shoes with Appropriate Arch Support
As discussed earlier, the level of arch support required varies based on your foot arch type. However, even for those with medium arches, it is important to ensure that the shoes provide adequate support to prevent any overpronation or supination (rolling outward) of the feet.
One way to check the level of arch support in running shoes is by performing a “twist test.” Hold the shoe at both ends and twist it – if it twists easily, it may not provide enough support. Additionally, look for shoes with built-in arch support or the option to add custom orthotics if necessary.
It is also important to try on different brands and models of shoes to find the one that fits your foot arch comfortably. Some brands may offer more support and cushioning in their shoes, while others may focus on flexibility and responsiveness. Take your time to find the perfect fit and don’t shy away from asking for assistance from store employees.
Considering Shoes with Shock Absorption Features
As mentioned earlier, shock absorption is crucial for those suffering from heel pain. The constant impact of running on hard surfaces can put a strain on your heels and cause discomfort. This is where shoes with good shock absorption features come into play.
When looking for shock absorption in running shoes, consider the type of midsole material used. EVA foam is a popular choice as it provides cushioning and shock absorption while remaining lightweight. Alternatively, shoes with gel or air pockets in the midsole can also help reduce the impact on your heels.
It is important to note that the level of cushioning and shock absorption provided by running shoes decreases over time due to wear and tear. It is recommended to replace your running shoes every 300-500 miles to ensure they continue to provide adequate support and cushioning for your feet.
Opting for Running Shoes with a Wide Toe Box
Another factor to consider when choosing running shoes for heel pain is the toe box – the front part of the shoe that covers your toes. A wide toe box allows your toes to spread naturally and prevents them from rubbing against each other or the sides of the shoe, which can lead to discomfort and blisters.
For those suffering from heel pain, a wide toe box is especially important as it relieves pressure on the toes and allows for better alignment of the foot. Look for shoes with a round or square-shaped toe box rather than a pointed one for maximum comfort and support.
Breaking in New Running Shoes Gradually to Prevent Heel Pain
Once you have found the perfect pair of running shoes for your heel pain, it is important to break them in gradually. Wearing new shoes for long runs or intense workouts right away can cause excessive strain on your feet and lead to discomfort and pain.
Start by wearing your new shoes for short walks or easy runs to allow your feet to adjust to the fit and support. Slowly increase the duration and intensity of your runs over a period of 2-3 weeks until you are comfortable wearing them for your regular workouts.
Maintaining Proper Running Form to Reduce Heel Pain
While choosing the right running shoes is crucial for relieving heel pain, it is also important to maintain proper running form to prevent any strain on your feet. Here are a few tips to help reduce heel pain while running:
- Avoid overstriding: Overstriding occurs when your foot lands too far in front of your body, causing excessive pressure on your heels and increasing the risk of injury. Aim to land with your foot beneath your hips to promote a more natural gait.
- Keep your shoulders relaxed: Tension in your upper body can cause you to run with a heavier foot strike, putting more pressure on your heels. Focus on keeping your shoulders relaxed and loose while running.
- Engage your core: A strong core can help improve your posture and reduce the impact on your heels while running. Incorporate core exercises into your training routine to strengthen your abdominal muscles.
- Increase mileage gradually: It is important to increase your mileage slowly and gradually to allow your body to adapt to the increased workload. Sudden increases in mileage can lead to overuse injuries and heel pain.
Seeking Professional Guidance for Persistent Heel Pain While Running
If you continue to experience persistent heel pain despite wearing proper running shoes and maintaining good form, it may be time to seek professional guidance. A sports medicine doctor or podiatrist can assess your condition and provide personalized recommendations for treatment and footwear.
In some cases, custom orthotics or physical therapy may be necessary to address the root cause of your heel pain. It is important to listen to your body and seek help if needed to prevent further injury and keep you running pain-free.
Conclusion
Heel pain can be a hindrance to your running routine, but with the right pair of running shoes, you can alleviate discomfort and continue to pursue your fitness goals. By understanding your foot arch type, considering any pre-existing conditions, and looking for shoes with optimal cushioning, support, and shock absorption features, you can find the perfect fit for your needs.
Remember to break in new shoes gradually and maintain proper running form to prevent strain on your heels. If the pain persists, don’t hesitate to seek professional guidance as it is important to address the root cause of your heel pain for long-term relief.
Investing in the right pair of running shoes may require some time and effort, but it is worth it to keep you running comfortably and injury-free in the long run. So lace up, hit the road, and enjoy your runs with the best running shoes for heel pain relief.
