Heel and arch pain
Sharp pain under the heel or along the arch, at its worst in the first steps of the morning. It is stubborn, it responds slowly, and it rarely needs anything dramatic to settle.
This is general training information, not medical advice, and nothing here is a diagnosis. The same pain can have very different causes, and only a qualified professional who can assess you in person can tell which one is yours. If pain is severe, getting worse, or not settling, get it looked at.
- · A sharp, stabbing pain under the heel on the first steps of the day.
- · Eases after a few minutes of walking, returns after long periods sitting.
- · Tender to press on the inside front of the heel bone.
- · Worse after long days on the feet, not only after training.
- · A rise in running or standing volume that the foot has not adapted to.
- · Very flat or very worn shoes, or a fast switch between shoe types.
- · Calf tightness pulling on the chain that ends under the foot.
- · Weight changes and a lot of new barefoot gym work in the same period.
- · Running, especially the morning after a hard session.
- · Long standing days on hard floors.
- · Barefoot lifting and skipping.
- · Box jumps and double-unders.
- · Almost all strength training, in supportive shoes.
- · Rowing, ski erg and bike.
- · Running at whatever volume leaves tomorrow morning no worse.
- · Loaded calf and foot work, which is usually part of the fix.
Like-for-like substitutions that keep the training stimulus while the niggle settles. A swap, not a rest day.
- · Calf and foot-intrinsic strength, loaded progressively: heel raises with the toes propped are a common staple.
- · Footwear that supports rather than aggravates for the period it takes to settle.
- · A running build measured in small weekly increases rather than jumps.
- · The first-steps-in-the-morning test as the honest measure of whether load is right.
None of the advice above applies if any of these are true. These are the signs that this is not an ordinary training niggle. Stop managing it yourself and get assessed.
- · Numbness, tingling or burning in the foot rather than mechanical pain.
- · Pain after a specific fall or landing rather than building gradually.
- · Pain at rest, at night, or with swelling and redness.
- · No change at all after several months of sensible management.
Sweatlas is not a medical provider. Everything in the niggle index is general information about training, written for healthy adults, and it is not medical advice, diagnosis or treatment. Do not use it to self-diagnose or to delay getting care. If you have pain that is severe, worsening, or not settling, or you have any of the warning signs listed on the page, see a doctor or a qualified physiotherapist.