CARING FOR ATHLETES
Sore Heels In Runners: A Common Problem
An estimated 20,000,000 American adults run on a regular basis. Of these, at least one-third are likely to seek medical attention for running related injuries each year. The runner, and the more he or she abuses the body with high-mileage, the higher chance of injury. Some studies show that as many as 75% of runners who train over 50 miles per-week get injured at least once a year. Sports Medicine experts concur that running is the most dangerous sport in America in terms of the number of injuries. In addition, most often these are caused by training errors. Sore heels is a common complaint from excessive running, improperly fitted shoes, or abnormal biomechanical foot function.
The bottom of the heel contains a fat pad enclosed in and divided by fibrous tissue. This natural shock absorber tends to flatten when weight is placed on the heel. If the fibrous tissue enclosing the fat becomes inflamed from running in shoes with inadequate heel support or cushioning, or from abnormal biomechanical foot movement, the flattening action of tissue causes pain
To alleviate heel pain, the ankle may be taped to prevent the fat from flattening. When taped properly, the heel’s fat pad bulges and thickens forming a natural cushion against the shock of running. The recommended taping technique is to apply two strips of one-inch athletic adhesive tape around the base of the heel and two strips under the foot just forward of the heel in a basket-weave fashion. Used along with a good heel counter, and sufficient heel cushioning, this taping procedure will alleviate the runner’s heel pain. The inflammation may take several months to resolve, but the athlete should be able to enjoy pain-free running in the interim. For those stubborn and persistent heel problems, be sure to see a Sports Medicine Specialist. Frequently, runners demonstrate excessive supination or pronation at the foot. This excessive biomechanical movement also may cause heel pain. In those cases an in-shoe orthotic device may be necessary.