Running is a fantastic way to stay active and improve your fitness, but it can also put a lot of stress on your feet. If you’re experiencing foot pain while running, you’re not alone. Many runners, both novice and experienced, encounter foot discomfort at some point. Today, we at Your Next Step will explain the underlying reasons for this pain.

Why Running Can Hurt Your Feet

Generally, the people who complain about foot pain when running are new runners. Here’s what they might be doing wrong:

• Overuse: Running too much, too soon, or too intensely can overload your feet and cause inflammation.
• Improper Form: Incorrect running technique can place excessive stress on certain areas of your feet and increase the risk of injuries.
• Unsuitable Footwear: Wearing shoes that don’t fit properly or lack cushion can contribute to foot pain.

Foot Pain in Experienced Runners

But, for those who have been running for a while, foot pain can be explained by:

• Worn-Out Shoes: Running shoes lose their cushioning and support over time, increasing the impact on your feet.
• Muscle Imbalances: Imbalances in the muscles of the feet and legs can alter biomechanics and contribute to pain.
• Age-Related Changes: As we age, our feet lose some of their natural cushioning and flexibility, making them more prone to pain and injuries.

Foot Conditions Causing Pain While Running

For any jogger, new or old, having a foot condition can create agony during and after your workout. If you have undiagnosed plantar fasciitis and think you can simply run off the heel stiffness, think again. Overexerting the heel can make the problem worse. The same goes for Achilles tendonitis and the pain it causes in the back of the heel. And that uncomfortable pebble stuck in your shoe that you keep stepping on? That might be metatarsalgia, which is really inflammation in the ball of your foot.

Whether it’s any of these, from stress fractures to Morton’s Neuroma, the underlying pain may have nothing to do with “doing too much,” your running form, or the way you’re training. If you have difficulties jogging that you can’t quite explain, don’t hesitate to visit a trusted podiatrist to figure it out.

Preventing Foot Pain While Running

First things first, make sure you’ve got the right kicks. Invest in some supportive running shoes that fit you well and have good cushioning. Don’t go jumping into a marathon right away with them; increase your mileage and intensity gradually so your body can keep up.

It also serves to pay attention to your running form. Sometimes, our form changes with our bodies, so correcting it may mean less stress on your feet.

And don’t skip those strength training exercises. Strong foot and ankle muscles are key for happy running. Stretching is your best friend – keep those calves, Achilles, and plantar fascia loose and happy.

Dr. Eric Ricefield, Dr. Mark Yagodich, Dr. Aliza V. Eisen, and Dr. Cassandra Stache are happy to solve your foot and ankle problems. Book your appointment and contact us today!