We have a special guest post today! Dr. Kelly Henry, the clinic director of our McLean location, is not only an outstanding sports physical therapist and strength coach but also a former collegiate swimmer at Virginia Tech. In her free time, she dominates triathlons, recently placing 2nd in her latest race. Enjoy her insights!
The Persistent Heel Pain Runners Know All Too Well
Most runners can relate to that dull, nagging pain at the back of your heel—a discomfort that’s more irritating than debilitating. It’s rarely severe enough to stop you from running or send you to physical therapy, but it lingers for a few miles each run, leaving you hoping it’ll fade away, or stretching beforehand in the hope that it won’t bother you.
I experienced this for months while training for my first triathlon. I breezed through the initial weeks, steadily increasing my mileage without any issues—until one day, I felt a twinge at the back of my heel at the start of a long run. The pain disappeared during the run, so I didn’t think much of it. But the next morning, it was back, and the morning after that, it persisted, gradually interfering with my training routine. Determined to stick to my program, I refused to cut back on my running volume or intensity, hoping the problem would resolve on its own. When it didn’t, I sought advice from a physical therapist colleague. Transitioning from a provider to a patient was humbling, but here’s what worked for me:
1) Adjusting My Running Volume
I had to admit that I needed some rest. Once I did, many of my symptoms began to decrease. Along with the strategies below, I slowly reintroduced running, increasing my mileage by no more than 10% per week.
2) Strengthening My Calves and Lower Legs
Tendon injuries often occur when a muscle isn’t prepared for the physical demands placed on it. Strengthening the calves and lower legs is crucial for enhancing load tolerance and reducing the strain on the Achilles tendon. I incorporated exercises like bent knee heel raises and various split squat variations with my heel elevated into my daily routine.
3) Addressing the Underlying Causes of My Injury
In addition to focusing on strength and running volume, I identified specific mechanical adjustments needed to optimize my running form and prevent future injuries. I improved my ankle range of motion and learned to better absorb ground impact. Drills like single leg box jumping and weighted single leg hopping were key in this process.
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