Why Do I Get Heel Pain When I Run?

Common foot problems  •  Fri 4 Apr 2025

It's a beautiful day up in the Adelaide Hills and you’ve finally carved out the time for a run. You lace up, hit the trail, and before you even find your rhythm—ouch. That stabbing pain under your heel makes its unwelcome return.

If this sounds familiar, you're not alone. One of the most common causes of heel pain in runners is a condition called plantar fasciitis (also known as plantar fasciopathy).

It’s a frustrating and stubborn injury that can really take the joy out of running—but with the right care, it doesn’t have to be a long-term problem.

Let’s take a closer look at what’s going on under your heel and what you can do about it

How Do I Stop Heel Pain When Running?

Heel pain during or after running is usually a sign that something’s not quite right with the way your foot is absorbing force.

The plantar fascia is a thick band of tissue that runs from your heel to the base of your toes. It plays a crucial role in stabilising your foot and absorbing shock as you move.

When this tissue gets overloaded—often from things like poor foot mechanics, inappropriate footwear, or a sudden increase in training—it can become damaged, irritated or inflamed.

That’s what causes the telltale pain right under the heel, especially during those first steps in the morning or after rest.

Here’s how to start tackling it:

1. Ease back your running load. Sometimes you don’t have to stop completely, but cutting back on volume or intensity gives the fascia a chance to calm down.

2. Stretch your calves and plantar fascia. Tight calves are a major contributor to heel pain. A simple calf stretch and rolling your foot on a ball can help.

3. Ice the heel. A frozen water bottle rolled under the foot can reduce pain and inflammation.

4. Wear the right shoes. Runners with heel pain often do better in shoes with good stability and cushioning under the heel.

5. The use of appropriately prescribed orthotics can be very helpful to offload the plantar fascia. Off-the-shelf orthotics from a sports shoe shop might help but remember, as they are designed for everyone, they are not specifically designed for the way YOU move, run or for your foot shape.

Of course, the best treatment depends on the cause. That’s where we come in.

At Complete Podiatry, we can assess your gait, footwear, and biomechanics to get to the root of the issue—and stop it from coming back.

Is It OK to Run with Heel Pain?

The short answer? Sometimes—but carefully.

If your heel pain is mild and improves as you warm up, you might be OK to continue running with a few modifications.

However, if the pain gets worse during your run, or lingers afterward, it’s your body’s way of waving a red flag.

Running through pain can lead to bigger problems:

1. The plantar fascia can become more chronically damaged, leading to a longer recovery time.

2. Your body may compensate in other ways, which can cause pain in the knees, hips, or back.

3. You may start to lose the enjoyment of running altogether—and that’s the last thing we want.

Here’s a rule of thumb we often share with our clients: if pain during running is greater than a 3 out of 10, or if it lingers for more than an hour afterwards, it’s time to rest or modify your training.

Low-impact cross-training (like cycling, swimming or gym work), wearing supportive shoes during the day, and seeing a podiatrist for an assessment can make all the difference in managing your load while healing the fascia.

Cross-training is a great way to manage the load on your plantar fascia without losing fitness.

Will Plantar Fasciitis Go Away?

Yes—plantar fasciitis can go away. But it usually doesn’t go away on its own unless you address what caused it in the first place.

Some runners hope that pushing through the discomfort will make it go away over time.

Unfortunately, that approach tends to do the opposite. Ignoring the pain or masking it with painkillers may get you through the next few runs, but it won’t fix the underlying issue—and it can actually make things worse.

Here’s what works:

1. Manage your Pain - Ice massage, changes in activity levels and certain exercises can be used to help reduce your pain levels.
2. Load Management - When the fascia is damaged it does not tolerate stress very well. Reducing the stress on the damaged fascia by altering your running load, changing footwear and using prescription orthoses are some of the ways to help change load in your heel.
3. Strengthening - Targeted exercises to improve calf and foot strength help take the pressure off the fascia.
4. Hands-on Treatment - Manual therapy, dry needling, shockwave therapy, and taping are all tools we use in the clinic to help ease symptoms and speed recovery.

Shockwave should be part of any treatment for plantar fasciitis

Most runners with plantar fasciitis recover fully—but the sooner you start treating it properly, the faster you’ll get back to pain-free running.

Let’s Get You Back on Track

If heel pain is stopping you from enjoying your runs, it’s time to do something about it.

At Complete Podiatry, we work with runners just like you—people who want to stay active, stay healthy, and keep doing the things they love. Whether you're training for a marathon or just trying to stay fit, we’re here to help you run pain-free again.

Don’t wait until it gets worse. Book an appointment with us today so we can help you build an amazing life from the feet up.

📞 Call us on 8330 0004 or Book Online and let’s get started.