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11 Frequent Causes and Prevention Plan






In case you’re a distance runner, you’re sure to expertise some degree of discomfort in your ft at one level or one other. More often than not it goes away by itself, however different instances it both manifests as sudden, sharp ache or develops slowly over time.

Sadly, it’s not all the time instantly clear WHY we’re coping with foot ache from working. Which suggests we have to get rid of some apparent points after which work our method down the listing.

 Working shouldn’t be painful. So don’t merely settle for it and preserve going or worse give up!

After over a decade as a working coach and dealing with tons of Bodily Therapists, I need to show you how to discover ways to stop working foot ache from ever occurring.

On this article, I’ll share with you the most typical varieties and causes of working foot ache, together with actionable tips about the right way to stop it.

Figuring out Foot Ache When Working

To alleviate foot ache, you’ll want to know the place it originates (break day doesn’t work if there’s an underlying trigger or weak spot!). Figuring out the precise location of the ache and the actions that set off it could possibly show you how to discover the correct remedy.

Frequent signs embrace ache, swelling, redness, and stiffness. In case you’re not sure about the reason for your foot ache, it’s greatest to seek the advice of a healthcare skilled.

It’s necessary to notice that foot ache may also be attributable to underlying medical circumstances, resembling arthritis or diabetes. You probably have a medical situation that impacts your ft, it’s particularly necessary to deal with them and search medical recommendation when you expertise any ache or discomfort.

Foot pain while running causes

11 Frequent Causes of Working Foot Ache

Listed here are the 11 commonest causes of working foot ache, together with their principal causes and what you must do when you suspect your foot ache is attributable to any of them.

1. Blisters

Blisters don’t sound like a critical working harm, they usually’re not however they are often very painful.

After we run, our physique temperature rises, inflicting our ft to swell, which then causes repetitive friction between the shoe, sock, and pores and skin.

When the pores and skin is broken by friction, a transparent fluid bubble varieties on the pores and skin’s outermost layer to guard the underside layers from an infection.

What Causes Blisters When Working?

There are just a few the reason why you would possibly begin getting blisters when working. Let’s have a look at what these are:

  • Friction attributable to improper shoe match
  • Moist environments
  • Sizzling spots

The commonest areas of working blisters embrace the heels, arches, in between toes, and on high of the toes.

If blisters are the explanation why you’re experiencing working foot ache, then I’ve received the information you’ll want to learn!

👉Learn the article I’ve written on stopping working blisters which additionally contains how one can deal with them in addition to whether or not or not it’s okay to run if in case you have blisters.

2. Runner’s Toe

A runner’s toe (often known as runner’s toenail or jogger’s toenail) is what occurs to runners when their toenail turns black from a repetitive exercise resembling working. Medically, this situation is called subungual hematoma.

The world underneath or across the toenail begins to show darkish purple or black and may occur when your toe repeatedly slams into your shoe or rubs towards it.

These repetitive microtraumas, from the affect of the toe hitting the gentle inside of the shoe, trigger a microscopic quantity of harm every time.

toe caps for running

The bleeding can generally result in an total improve in blood movement to the realm, which then leads to your foot beginning to swell. This makes your toe rub towards your shoe much more.

You’ll expertise signs resembling throbbing ache within the toenail, discover discoloration underneath some or all the nail, and even expertise redness or swelling across the head of the toe.

What Causes Runner’s Toe?

The repetitive motions of working can contribute to Runner’s Toe when your toenail repeatedly slams into your footwear or rubs towards them. It causes repetitive microtraumas. A couple of issues can contribute to it which embrace:

  • A shoe with a toe field that’s too tight
  • A shoe that’s too huge
  • Downhill working which causes the foot to press ahead.

In case you suspect this the reason for your working foot ache, then don’t fear I’ve received you lined.

👉I’ve written an in depth information on Runner’s Toe, together with the 5 methods you possibly can deal with it and the 7 methods to forestall it.


3. Stress Fractures

In case you’re new to working or have just lately elevated your mileage or depth and begin experiencing a sharp, localized foot ache you will have a stress fracture. A stress fracture is a small crack or extreme bruising in a bone.

They’re mostly discovered within the metatarsal bones, that are the center bones of your foot. They could additionally happen within the heel, ankle, ankle joint, and the top-middle foot bone (navicular).

What Causes Stress Fractures?

They’re a typical harm for runners that happen on account of overuse. A stress fracture normally happens when muscle tissues develop into fatigued and are unable to soak up added shock or a sudden improve in mileage.

Throughout this time, muscle soreness and stiffness might worsen, and a pinpoint ache within the space of the sore bone might emerge.

In case you’ve skilled a pointy ache, it is likely to be a stress fracture. It’s necessary to see an orthopedic foot specialist to get recognized.

👉Interested by figuring out the right way to return to working after a stress fracture? Then learn my information which incorporates not solely that but in addition the right way to stop one other stress fracture from taking place.

stress fracture

4. Plantar Fasciitis

In case you’re experiencing heel ache when working, it may very well be Plantar Fasciitis.

The plantar fascia is a fibrous tissue band that extends out of your heel to your toes. Its main function is to assist the arch of your foot and preserve it from collapsing whenever you put weight on it.

Plantar fasciitis is actually an overuse harm that happens when the plantar fascia is strained the place it joins to the heel bone. It is likely to be extraordinarily painful and forestall you from working or strolling.

Some signs of it embrace:

  • sharp stabbing or aching ache within the heel or within the arch
  • hassle strolling after getting out of the mattress within the morning
  • experiencing this all after sitting for lengthy durations
  • ache dissipates with motion (because the muscle tissues heat up and loosen)

What Causes Plantar Fasciitis?

There are numerous potential causes of Plantar Fasciitis. A couple of of the most typical ones for runners embrace:

  • Sharp improve in mileage
  • Massive improve in speedwork
  • Improper footwear in your strike and foot (pronation)

In case you suspect it’s Plantar Fasciitis that’s inflicting your working foot ache, then don’t fear I’ve received one other information for you.

👉Checkout Plantar Fasciitis – Treating Heel Ache from Working  for extra signs, totally different causes, in addition to remedy and rehabilitation.

5. Achilles Tendonitis

Achilles tendinitis is an overuse harm to the Achilles tendon, which connects the calf muscle tissues on the rear of your decrease leg to your heel bone. It’s commonest in runners who’ve elevated the depth or period of their runs out of the blue.

Runners are susceptible to Achilles tendon accidents due to the fixed pushing off we do with every stride.

The extra and sooner we run, the extra inclined we’re to harm. Due to the added pressure exerted on the tendon, pace and uphill coaching can irritate the Achilles.

If untreated, it could possibly result in an Achilles tendon rupture, so it’s necessary to get it recognized and handled as quickly as doable.

Signs of Achilles Tendonitis embrace stiffness that goes away as you heat up, ache and swelling near the heel, restricted ankle flexibility, redness alongside the tendon, and a cracking or popping sound with ankle motion.

What Causes Achilles Tendonitis?

There are fairly just a few causes of Achilles Tendonitis. Let’s have a look at a number of the principal ones for runners:

  • Tight or fatigued calf muscle tissues which switch an excessive amount of of the burned to the Achilles
  • Not stretching the calves correctly
  • Growing mileage too shortly
  • Extreme hill working or speedwork
  • Stiff trainers

In case you suspect that you simply might need Achilles Tendonitis, then it’s necessary to get remedy for it.

👉I’ve written a information on Achilles Tendonitis that goes into way more element in regards to the harm, together with whether or not or not you possibly can run with Achilles ache, and when and the right way to return again to working.

achilles injuries

6. Metatarsalgia (Ball of Foot Ache)

Ball of foot ache could be a nuisance for many individuals, particularly runners. The medical time period for ache within the ball of the foot is metatarsal ache or metatarsalgia. It’s an umbrella time period for a symptom that may have many doable causes.

Individuals who expertise ball of foot ache really feel aching ache and irritation within the padding straight beneath the toes. This additionally occurs to be the submit the place we place essentially the most stress when transferring and standing.

This aching sensation is normally current in what’s referred to as the metatarsal heads, the joint that’s just below our toes.

The situation is widespread amongst runners because of the stress working locations on the balls of the ft. The excellent news is that it’s a comparatively widespread and treatable situation, nevertheless it’s necessary to try to determine the precise explanation for it.

The signs of metatarsalgia embrace sharp or burning ache within the ball of your foot, ache that worsens whenever you stand, run or flex your week and the feeling of getting a pebble in your shoe.

What Causes Metatarsalgia?

There are numerous doable causes of ball of foot ache.

Typically it’s on account of one single issue, whereas different instances it is likely to be a number of points which are compounding collectively to trigger this situation. Listed here are a number of the widespread causes:

  • Ailing-Becoming Sneakers
  • Intense Coaching
  • Sure Foot Shapes

As I discussed above, it’s an umbrella time period for a symptom that will have many causes and it’s necessary to slim down what that trigger is to deal with it proper.

The excellent news is that it’s normally treatable with out the necessity for surgical procedure. However it’s, nonetheless, necessary to know why it’s occurring within the first place to deal with and forestall it.

👉I’ve written a full information on resolving ball of foot ache whereas working, together with all the principle causes in way more element in addition to particulars on the right way to get it recognized and what the remedy choices are.

Metatarsalgia running

7. Morton’s Neuroma

In case you’re feeling ache within the ball of your foot, however don’t imagine it’s metatarsalgia, then it might be Morton’s Neuroma. It’s a painful situation that impacts the ball of your foot, mostly between the third and fourth toes.

It’s painful as a result of a nerve within the space between the toes thickens or turns into enlarged on account of scar tissue. This situation is extra prevalent in girls who put on ill-fitting trainers for lengthy durations of time.

This situation might sound scary, however it may be simply handled. Head to the physician or podiatrist who might then prescribe metatarsal pads to put on inside your footwear. This can assist raise and separate metatarsal heads and take the stress off of the nerve.

The signs are much like these of metatarsalgia, however additionally they embrace burning or tingling emotions, numbness, and/or acute, stabbing, or capturing pains.

👉In case you’re experiencing numbing within the ft, then it might be a good suggestion to take a look at my information on numb ft when working which incorporates 10 different potential causes of the numbness you could be feeling. I’ve additionally talked about what you are able to do to deal with every of these circumstances.

8. Prime of Foot Ache

In case you’re experiencing ache alongside the highest of your foot, it’s necessary to first rule out a metatarsal stress fracture. When you’ve confirmed it’s not a pointy lasting ache or one which appears to solely occur whereas working, not strolling we are able to have a look at different causes.

The commonest challenge is a shoe that’s laced too tightly. In truth, this was a difficulty I had throughout my first marathon coaching cycle.

  • Ft swell the longer you run or within the warmth
  • Strive loosening the lacing alongside the highest to provide your foot extra room
  • Guarantee you’re carrying skinny gentle socks, once more to offer extra room
  • Strive rubbing Biofreeze on the realm of ache day by day for awhile to provide some reduction

Do not forget that identical to all the opposite working foot pains we’ve listed, working an excessive amount of too quickly goes to trigger muscle tissues to develop into infected or irritated.

There are different potential points, however these are 100% the most typical causes.

9. Athlete’s Foot

Athlete’s Foot, often known as tinea pedis, is a fungal an infection that generally happens between the toes of runners.

When this occurs, you’ll in all probability have a scaly rash that itch, stings, or burns. You may also expertise blisters, ulcers, and cracking and peeling pores and skin.

It’s commonest in runners whose ft have develop into very sweaty whereas being constrained inside tight-fitting footwear and with out good working socks.

In case you’re experiencing working foot ache on account of an Athlete’s foot, then it’s necessary to get remedy for it because it’s unlikely to go away by itself.

Luckily, many therapies for it can be found with no prescription. Start with a topical antifungal remedy, which might be bought at any pharmacy. If the issue persists, seek the advice of a physician for a stronger prescription.

It’s necessary to forestall Athlete’s foot from occurring within the first place.

I like to recommend:

  • carrying socks made for consolation and dryness (wicking materials)
  • washing and drying ft completely after exercises or after a very long time in your footwear
  • altering out sweaty socks instantly after your run
  • permitting footwear to dry utterly after a run (one other good cause to rotate trainers)
  • attempt placing ant-fungal powder in your footwear as effectively

10. Tibialis Posterior Tendonitis

In case you’re experiencing arch ache within the inside the foot between the arch and the ankle, then this working foot ache is likely to be a results of Tibialis Posterior Tendonitis.

One of many key muscle tissues that assist your arch and prevents your foot from rolling in or pronating excessively is the Tibialis Posterior. Tibialis Posterior Tendonitis is characterised by discomfort on the within of the heel and alongside the arch of the foot.

What Causes Tibialis Posterior Tendonitis?

The tibialis posterior tendon can develop into infected on account of overuse because it tries to assist the foot throughout heel strikes and push off.

This can make you expertise throbbing or burning ache alongside your arch throughout or after working. You may additionally discover swelling or ache that extends to your ankles.

It’s necessary to notice that this ache is extra widespread in runners that excessively pronate as a result of they’re working with flat ft.  I’ve detailed flat ft trainers beforehand that will help you discover ones that gives you extra assist to minimize pronation and scale back ankle ache.

👉That is widespread sufficient that I labored on one other information with a Bodily Therapist to provide you extra particulars. Discover some widespread methods to relieve Posterior Tibial Tendonitis.

Head to a physician to verify your analysis, who can then suggest stretches in your remedy plan with the assistance of a bodily therapist. You may also look into orthotics for it. Or you could discover reduction with a good ankle assist for working.

Posterior Tibal Tendonitis Running

11. Bunions

A bunion is a bony bump that develops on the base of your huge toe’s joint. It occurs when a number of the bones within the entrance a part of your foot transfer misplaced.

This pulls the tip of your huge toe towards the smaller toes, inflicting the joint on the base of your huge toe to protrude. The pores and skin over the bunion could also be purple and infected.

Bunions might be extremely painful for runners. The stress and affect of this strenuous exercise may cause extreme swelling and discomfort round your toes and the entrance pad of your foot.

What Causes Bunions?

There may be a variety of causes for bunions. Let’s have a look at a few of these:

  • Low arches
  • Flat ft
  • Free joints and tendons
  • Weak foot muscle tissues
  • Carrying tight, slim footwear
  • Form of your foot
  • Arthritis

👉In case your working foot ache is on account of bunions, try my article on the right way to deal with and forestall bunions.

12. Hallux Rigidus

Hallux Rigidus, usually referred to as turf toe or stiff huge toe, is a situation that causes ache within the huge toe. Strolling and even standing might be troublesome because of the ache. It actually means ‘stiff huge toe’ which is the principle symptom of the dysfunction.

The situation is characterised as a degenerative arthritis during which bone spurs kind and hinder the large toe from extending or toeing up usually. When pushing off and climbing hills, having full and painless huge toe extension is important.

Signs of Hallux Rigidus embrace:

  • ache and stiffness within the huge toe throughout use
  • ache and stiffness aggravated by chilly, damp climate
  • issue with sure actions resembling working
  • swelling and irritation across the joints

In case you suspect your working foot ache is a results of Hallux Rigidus, head to the physician instantly as the earlier this situation is recognized, the simpler it’s to deal with it.

Whenever you first expertise signs, you must see a foot and ankle surgeon. In case you wait till bone spurs kind, your situation will virtually actually develop into harder to handle.

running foot pain causes

Learn how to Forestall Working Foot Ache

Whether or not you’re treating an present harm or trying to keep away from one within the first place, taking preventative measures can go a good distance towards caring in your ft. Listed here are some tips about the right way to stop working foot ache:

#1 Put on Sneakers That Match Properly

Step one in taking good care of your ft is to put on trainers that match correctly and really feel snug in your ft. Trainers needs to be picked by contemplating your working dynamics, efficiency degree, and the terrain you’re going to run on.

So as to have one of the best match, you will need to know what kind of foot you’ve gotten.

A flat foot, for instance, usually requires a shoe that’s extensive sufficient on the ball of the foot and has assist within the midsole or arch of the foot to forestall the arch from collapsing.

A high-arched foot, alternatively, normally requires a shoe with no less than a small heel elevation and cushioning beneath the toes to alleviate stress underneath the ball of the foot.

Moreover, study the right way to lace your trainers for one of the best match! You may add room to the toebox, make them really feel wider or extra comfortable.

Lacing for Toe Pain

#2 Contemplate Orthotics or Working Insoles

Orthotics place the foot in impartial by offering the proper tilt within the heel in addition to arch assist.

Though over-the-counter orthotics and foot insoles might assist, many individuals don’t purchase the correct ones. Orthotics made from versatile materials, for instance, present restricted assist.

Customized orthotics, if made accurately, can present the assist wanted for a number of actions and efficiency ranges with out issues.

Nonetheless, they will value wherever from $300 to $500 and aren’t all the time lined by insurance coverage. In case you’re unsure about getting these but, however need to stop future foot accidents and ache, think about getting working insoles for now as an alternative.

Running Insoles

#3 Test Your Working Kind

Correct working kind reduces threat of harm. It additionally improves your working effectivity and reduces the danger of fatigue together with overuse accidents.

Try my information on the right way to enhance your working kind.

As a licensed working coach, I’ve seen 1000’s of runners make errors that gradual them down and trigger accidents. Having a correct working kind is essential for each runner and one thing that’s price investing in.

All of the working lingo that’s required to have a superb working kind might be intimidating and overwhelming.

👉That’s why I’ve created a whole answer for you within the Working Method Program. It solely takes 10 minutes per week to get the proper working kind whenever you observe together with it!

#4 Stretch Earlier than and After Runs

Stretching is one other methodology to maintain working accidents at bay. It stimulates the muscle tissues and tendons by rising blood movement to these areas and elevating the center price.

Warming up and waking up these muscle tissues helps stop overuse issues when working, resembling tendonitis, sprains, and tears.

Strive dynamic stretching earlier than a run as a result of it causes the muscle tissues and tendons to maneuver and heat up in ways in which static stretching can’t.

Dynamic stretches mirror all the actions of working, whereas static stretches improve vary of movement after the physique has already warmed up. Stretching for round quarter-hour earlier than a run is nice sufficient.

Spend no less than 5 to 10 minutes throughout your cool-down by performing static working stretches that concentrate on the quadriceps, glutes, hamstrings, calves, and hip flexors.

#5 Strive Foot and Ankle Strengthening Workouts

Among the best methods to forestall foot ache is to strengthen the muscle tissues in your ft and ankles. This can assist enhance your steadiness and stability, scale back your threat of harm, and make it simpler to carry out on a regular basis actions like strolling and working.

Right here’s my full video of ankle power workouts >>

Listed here are some workouts you are able to do to strengthen your ft and ankles:

  • Toe raises: Stand together with your ft flat on the bottom and slowly raise your toes off the bottom, maintaining your heels on the bottom. Maintain for just a few seconds, then decrease your toes again down. Repeat for 10-15 reps.
  • Ankle circles: Sit together with your legs out in entrance of you and your ft flat on the bottom. Slowly rotate your ankles in a round movement, first in a single course after which within the different. Repeat for 10-15 reps in every course.
  • Heel raises: Stand together with your ft flat on the bottom and slowly raise your heels off the bottom, maintaining your toes on the bottom. Maintain for just a few seconds, then decrease your heels again down. Repeat for 10-15 reps.
  • Resistance band workouts: Wrap a resistance band round your foot and maintain onto the opposite finish together with your hand. Flex your foot ahead towards the resistance of the band, then level your foot again towards the resistance. Repeat for 10-15 reps on every foot.

#6 Get Correct Relaxation

Relaxation days are essential for stopping foot ache. Whenever you train, your muscle tissues and joints endure stress and pressure, which might result in micro-tears and irritation. Relaxation days permit your physique to restore and get well from this harm, lowering the danger of overuse accidents.

Plus, relaxation days give your thoughts a break from the stress of coaching, serving to you keep motivated and targeted in the long term.


It’s necessary to notice that relaxation days don’t essentially imply full inactivity. In truth, low-impact actions resembling yoga, swimming, or biking can nonetheless be useful for restoration. I’ve written an in-depth article on lively restoration that I extremely suggest you try!

#7 Use Compression Socks and Orthotics

Compression socks and orthotics can present extra assist and scale back foot ache. Compression socks work by making use of stress to the ft and legs, which helps to enhance circulation and scale back swelling.

Orthotics are custom-made shoe inserts that present extra assist and cushioning to the ft.

When selecting compression socks or orthotics, it’s necessary to seek the advice of with a healthcare skilled or a skilled specialist to make sure that you’re getting the correct match and degree of assist in your wants.

Plus, it’s necessary to regularly break in new orthotics to keep away from inflicting extra foot ache.

#8 Don’t Wait to See a Specialist

Don’t ever disregard ache, particularly in the case of your ft. And so, you shouldn’t ever delay seeing a specialist about your foot ache.

The longer you wait, the extra superior the harm might develop into, rising the chance that you will have to cease working for an prolonged size of time.

The excellent news is that bodily remedy and orthotics are each efficient therapies for a lot of widespread working issues. They could even be helpful in stopping future working accidents.

All proper I do know this was a ton of knowledge, however I hope it helped you to discover a potential trigger and answer. In case you’re nonetheless not seeing what you listed, let me know! I need to be certain that this listing helps everybody.

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