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Heel Pain After Running? Try This Surprising Solution

heel pain after running

You know the feeling. You go for your jog, and instead of that satisfying sense of accomplishment, you’re hit with sharp, nagging heel pain after running. 

This pain can make you dread your next run and miss out on the activities that keep you moving forward.

At Continuous Motion Physical Therapy, we see this often and know how frustrating it is when heel pain threatens to sideline you from what you love. We want to help you understand what’s going on and what you can do about it. 

Together, we’ll look at simple, effective strategies that can bring relief and get you moving pain-free again.

The Best Treatment for Heel Pain After Running

When your heel hurts after a run, it can feel like everything grinds to a halt. As sports physical therapists working with runners in Goodyear, we help individuals who want to stay active without pain after running.

Whether you’re preparing for the IMS Marathon in Phoenix or enjoying the trails at Estrella Mountain Regional Park, heel pain can make your next run feel impossible.

Let’s break down how sports PT can help you stay on track.

heel pain

Understanding The Root Cause Of Your Heel Pain After Running

Heel pain after running often starts with small issues that build over time. These might include:

  • Tight calf muscles that pull on your heel bone
  • Poor foot mechanics, such as flat feet or high arches
  • Running shoes that don’t provide enough arch support
  • Sudden increases in training load, mileage, or speed sessions

Without the right care, these factors can lead to developing plantar fasciitis, Achilles tendonitis, or even a stress fracture.

We focus on finding your specific risk factors so you can prevent heel pain before it takes you out of the game.

Sports PT Treatments That Reduce Pain and Help You Heal

Our goal is to relieve pain and improve the way your foot and lower leg work together. We use:

  • Hands-on soft tissue techniques to address scar tissue
  • Stretching exercises, such as a plantar fascia stretch or a wall stretch to release tight calves
  • Strengthening plans for your foot muscles and calf muscles to support your arch and plantar fascia
  • Gait and running analysis to address faulty foot mechanics
  • Orthotic devices or arch support, when needed, for better alignment

We may also recommend night splints, ice packs, or switching to softer surfaces during your recovery.

At Continuous Motion PT, we work with athletes preparing for events such as marathons and local trail races. We understand what it takes to stay race-ready while managing heel pain.

Our goal is to help you train smarter so you can keep moving forward.

Let’s Help You Get Started

If you are ready to treat heel pain and run without discomfort, call us today at 623-343-8706 or request an appointment online. 

We’re here to help you conquer heel pain and return to what you love.

Why Your Training Load Plays A Big Role in Foot Pain

If your heels hurt after long runs or hard workouts, your training load may be too aggressive. We often work with runners getting ready for local events who run into this issue.

A fast jump in mileage or intensity can strain your plantar fascia, heel pads, or Achilles tendon. We help you adjust your plan so you can keep running without pain.

When To Reach Out For Sports PT

It’s time to get help if you have:

  • Morning pain that makes you hesitate to start walking
  • A sore heel that sticks around long after your run ends
  • Intense pain that limits cross-training or daily activities

We can assess for things like heel spurs, tarsal tunnel syndrome, or fat pad atrophy and create a plan to get you back on track.

heel pain after running

Tips To Stay Pain Free On Your Runs

To prevent heel pain, make sure you:

  • Wear supportive shoes that suit your foot mechanics
  • Stretch your calf muscle and plantar fascia regularly
  • Maintain a healthy weight
  • Avoid high heels if they trigger symptoms
  • Choose softer running surfaces when possible

We’re here to help you stay strong, keep moving, and enjoy your runs without heel pain holding you back.

Continuous Motion PT Helps Conquer Heel Pain To Get You Up And Running Again

At Continuous Motion PT, we know how heel pain can slow you down. 

We are here to help you move without pain so you can enjoy every run, workout, or hike in the Goodyear area.

How We Approach Heel Pain

We don’t just treat heel pain. We look at the whole picture to find out why you experience heel pain after running. Our team focuses on:

  • Identifying faulty foot mechanics
  • Assessing tight calf muscles or weak foot muscles
  • Reviewing your running shoes and training load
  • Checking for conditions like plantar fasciitis or Achilles tendonitis

This helps us create a plan tailored to your body and goals.

heel pain after running

What You Can Expect From Your Care

When you come in, we guide you through treatments that relieve pain and support healing. Our approach includes:

  • Hands-on therapy to reduce scar tissue and improve soft tissue mobility
  • Stretching exercises like a plantar fascia stretch and a wall stretch to ease tight calves
  • Strength training for your arch, plantar fascia, and lower leg muscles
  • Running mechanics evaluations to prevent heel pain from returning

We might also recommend supportive shoes or orthotic devices as part of your care.

Why Local Runners Choose Us

We work with athletes preparing for events like the IMS Marathon, Pat’s Run, and local trail races. We understand what it takes to stay race-ready while managing heel pain.

Our goal is to help you train smarter so you can keep moving forward.

Let’s Help You Get Started

If you are ready to treat heel pain and run without discomfort, call us today at 623-343-8706 or request an appointment online. We’re here to help you conquer heel pain and return to what you love.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
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Dr. Taylor Calixto, PT, DPT Cert. DN, PCES

Originally from Seattle, Dr. Taylor Calixto has always had a passion for sports, health, and movement. A lifelong soccer player, she was drawn to physical therapy after recovering from a shoulder injury. She earned her undergraduate degree from Boise State and completed her Doctorate of Physical Therapy at Western University of Health Sciences, where she developed a strong foundation in evidence-based, patient-centered care.
While in school, Taylor discovered a passion for pelvic health, inspired by two mentors who helped shape her path. She earned her dry needling certification in 2023 and completed advanced pelvic floor training in 2024. Dr. Taylor is committed to empowering patients through personalized, compassionate care—whether they’re returning to sport, navigating pregnancy and postpartum, or addressing pelvic health concerns.

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Ashley Hardman - Performance Coach

 

Ashley Hardman brings a wealth of experience and passion to her role as a Performance Coach. She graduated from Brigham Young University (BYU) with a Bachelor of Science in Exercise and Wellness and a minor in Psychology, while also competing as a Division I softball player for four years.

During her fifth year at BYU, Ashley interned with the Olympic Strength Coaches, where she oversaw training programs for all campus athletic teams and ran the Gymnastics strength program. She went on to intern at EXOS in Carlsbad, CA, where she assisted in training club swim athletes, military personnel, retired NFL players, and NFL prospects.

Ashley’s diverse background also includes working as a physical therapy aide, a chiropractor scribe, and a personal trainer at a private gym. After relocating to Arizona, she returned to her alma mater, Estrella Foothills High School, as the Strength and Conditioning Coach, where she taught Weight Training and Athletic Performance classes, and led after-school strength programs for all campus sports.

Now at CMPT, Ashley is committed to helping clients achieve their goals by pushing them to become the best version of themselves. She believes in making 1% progress every day—for herself and for those she trains. Her personal approach to coaching builds strong relationships with clients and athletes, creating a motivating and supportive environment for lasting success.

 

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Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach
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Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified
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