Why Your Heels Hurt After a Jog—and What You Can Do About It

You’ve finished your run, feeling good, heart pumping… and then—ow.
That dull ache or sharp stab in your heel starts to kick in.
Sound familiar?

You’re not alone. Heel pain after running is one of the most common problems we see here at Coventry Foot Doctor. The good news? There are clear reasons it happens—and simple ways to fix it.

Let’s walk through what might be going on, and more importantly, what you can do to stop it.

The Usual Suspect: Plantar Fasciitis

This is the big one.
Plantar fasciitis is the number one cause of heel pain in runners. It happens when the strong band of tissue under your foot—the plantar fascia—gets overworked and inflamed.

It’s often worse:

• After a run

• First thing in the morning

• When you’ve been sitting for a while and stand up again

What causes it?

• Overtraining or suddenly upping your mileage

• Tight calves

• Worn-out or unsupportive running shoes

• Poor foot mechanics (which we can assess for you)

Other Heel Pain Culprits

Not every sore heel is plantar fasciitis. Other common causes include:

Achilles Tendinopathy – Pain at the back of your heel, often due to tight calves or hill running.
Heel Spurs – A bony bump on your heel that can cause irritation.
Poor Shock Absorption – Running on hard surfaces or in shoes that have lost their cushion.

What You Can Do (Starting Today)

1. Rest and Ice
We know—resting isn’t easy when you love to run. But giving your heel a break for a few days can really help.

2. Stretch Daily
Focus on your calves and the bottom of your foot. Even just 5 minutes a day can reduce tightness that pulls on your heel.

3. Check Your Shoes
If your trainers are more than 6–12 months old, they might not be doing you any favours. Look for a pair with good arch support and heel cushioning.

4. Try Orthotics
Custom insoles made to fit your feet can make a world of difference. We fit these in-clinic and tailor them to your exact walking and running style.

5. Don’t Ignore Ongoing Pain
If it’s been hurting for more than a few weeks—or if it’s getting worse—it’s time to get it checked properly.

How We Can Help at Coventry Foot Doctor

At our clinic, we don’t just guess what’s wrong—we investigate.
We look at how you move, how your foot is working, and what might be putting strain on your heel.

Then we build a treatment plan that actually works—whether that’s:

• Stretching routines

• Orthotics

• Footwear advice

• Shockwave therapy

• Or hands-on treatment

We’re here to help you enjoy running again, without heel pain holding you back.

Heel pain shouldn’t be part of your post-run routine.
Let’s get to the bottom of it and get you back on your feet—feeling strong, supported, and pain-free.

Book a consultation today and let’s get started.