Pounding the Pavement: Common Causes of Foot Pain in Runners

Many runners experience pain in the soles, arches, heels, top and side of the foot and/or in the toes and toenails after running. This is a common problem, yet its causes and the symptoms differ from one runner to another. It is hard to know whether your post-running foot pain is a simple matter of fatigue and/or poor footwear or a more serious condition requiring treatment by a podiatrist. In this article we discuss common types of post-running foot pain and provide information about causes and possible treatment. Read on to learn more.

Location, Location, Location...............

When evaluating the seriousness and possible treatments for your foot pain, the first step is to determine precisely where the pain is centered.

1. Arch

If you are experiencing burning pain or stabbing pain in your arches, plantar fasciitis may be your problem. This is especially true if:

Your pain decreases when you walk around and run but worsens after exercising.
Your pain is severe when you first get up in the morning.

There are several causes of plantar fasciitis. You may overpronate (roll your feet inward too much) when running. This is very common if you are flat-footed. Alternately (or simultaneously) you may have very tight calf muscles or very tight arches.

Home remedies for plantar fasciitis include:

Practice calf muscle stretches in the morning when you get up, before and after running and in the evening before going to bed.
Roll a golf ball or a frozen bottle of water under the arches of your feet for about thirty minutes, two times daily.
Wear properly fitted running shoes and add orthotics as needed for comfort.

If these remedies do not help within a couple of weeks, see your podiatrist. You may need specialized exercises or custom orthotics.

2. Toes

Bunions: If the joint of your great toe becomes enlarged, you have a bunion. This happens when too much pressure is applied to the joint (usually by shoes that are too tight, too high-heeled and/or have pointy toes). This pressure causes a bony protrusion on the side of the foot at the base of the big toe.

You can ease the pain of bunions by wearing high quality, cushiony, supportive footwear with a roomy toe box and good arch support. OTC bunion pads can be applied to provide more protection and cushioning for painful bunions. If these remedies do not help, see your podiatrist to discuss corrective bunion surgery.
Corns: Toe pain may also be caused by corns. These hard, wart-like calluses on the toes are caused by constant friction. This can be the result of wearing shoes that are too tight, going sockless or wearing socks that have intrusive seams or simply do not fit correctly. To do away with corns, eliminate friction by investing in properly fitted footwear and good socks.

You may also wish to try an OTC corn removal product. These can come as drops to be applied directly to the corn or medicated adhesive pads that fit over the corn providing cushioning, protection and a dose of salicylic acid to help dissolve the corn. Salicylic acid is aspirin, so it will also help relieve some of the pain of the corn.

You can also soften corns by soaking your feet in warm water and then smoothing the dead skin away with an emery board, a nail file or a pumice stone. Apply more corn remover if needed. Otherwise, follow up with a good hydrating lotion and comfortable socks to help protect your feet.

If these remedies do not work in a reasonable period of time, or if you experience inflammation, infection and/or severe pain, see your doctor.

3. Toenails

If your shoes are too tight and cause pressure and friction on your toenails, you could end up with a subungual hematoma (black toenail). This is a deep bruise underneath the toenail.

The best thing you can do is relieve the pressure on your toenails and allow the nail to grow out on its own. Once pressure and friction are removed, blood circulation under the nails will improve and the bruising will dissipate. As your nail grows naturally, the damaged nail will be replaced by new, healthy nail.

You must see your doctor if you see any signs of infection under or around your toenails. Likewise, severe pain is an indication you should see your doctor. Be sure that all of your shoes have a roomy toe box, and consider wearing running shoes that are a size larger than your normal shoe size.

4. Upper Foot

Pain on the top part of your foot may be caused by a condition called extensor tendonitis. Symptoms may include a lump on the tendon and/or generalized swelling on the topside of the foot.

If you lace up your shoes too tightly or simply wear tight shoes, you may develop extensor tendinitis. This condition can also be caused by excessive training, tight muscles in the calves and/or fallen arches. If you run uphill or use a treadmill a great deal, you will have a greater tendency to stress the extensor tendons. This can cause inflammation.

There are several home remedies for this condition. They include:

Lace your shoes in a ladder pattern instead of a criss-cross pattern.
Wear properly fitted shoes and don't lace them up too tightly.
Apply ice packs to reduce inflammation.
Rest your feet to allow them to recover.
Use a foam roller to massage your feet.

If these remedies do not provide relief within a couple of weeks, see your podiatrist to determine appropriate treatment.

5. Forefoot

Runners often experience tingling or numbness in the front of the foot, even when the weather is not cold. As with many other foot maladies, improper footwear is often the culprit. If you wear shoes that are too tight, or if you lace your shoes too tightly, you restrict blood circulation in the feet.

Excessively tight muscles can also cause constriction and pressure on nerves in the lower legs and feet. This can cause numbness and tingling. If you experience numbness and tingling in the forefoot even with well-fitted shoes, you may need to take stretch breaks while running. Stretch your feet, ankles and calves and massage your feet to improve blood circulation.

Remember to stretch before and after running. Using yoga or other light exercise as a warm-up can help you prevent tightness and cramps, which may cause constriction. Focus on stretching the calves, hamstrings and quadriceps. Use a foam roller to massage your feet when you are resting.

6. Sides Of The Feet

Tendinitis: Inflammation and tendinitis can also cause pain on both the insides and the outsides of your feet. This can be the result of bad shoes or overuse. Many runners experience pain in the sides of the feet when adding distance or when wearing new shoes. The pain may begin as a vague ache and increase over a period of weeks, or even months. You may experience more pain first thing in the morning. Rest, Ice, Compression and Elevation (RICE) usually works well when dealing with tendinitis, as long as you begin the treatment as soon as you notice even mild symptoms. If the pain becomes severe, see your podiatrist. You may need to take a lengthy break from running, and you may need to use a walking boot for relief.
Stress Fracture: The side of your foot may also hurt if you experience a stress fracture. The symptoms of a stress fracture are quite similar to the symptoms of tendinitis. The pain begins small and gradually becomes severe and persistent. With a stress fracture, swelling and tenderness may also be evident.

RICE is a good temporary treatment to relieve the pain of a stress fracture, but you should see your podiatrist right away. If you neglect this condition, you will eventually have a complete bone fracture to deal with.

7. Sole

The skin on the sole of your foot can hurt because of stone bruises, blisters or athlete's foot.

Stone Bruise: You are likely to get stone bruises if you run in bumpy, rocky areas and/or the soles of your shoes are thin and worn. Avoid getting stone bruises by choosing your running venues carefully and wearing properly cushioned shoes. If you get a stone bruise, treat it with RICE, and use your hiatus from running to purchase a new pair of running shoes.
Blisters: A painful blister may need to be lanced. Those that do not hurt can be left to heal on their own. To lance a blister, sterilize a needle by dropping it in boiling water for at least five minutes. Pour off the water and allow the needle to cool. Wash your hands and the surface of the blister. Use the sterilized needle to lance the blister, express the fluid and apply antibiotic ointment and a piece of moleskin or a bandage. Keep the blister clean and covered to protect it and prevent infection.
Athlete’s Foot: If the soles of your feet are inflamed, peeling and itchy, you may have athlete's foot. To avoid developing this problem, wear absorbent socks and well-fitted shoes that allow air to circulate. Keep your feet clean.

To treat this common condition, purchase an OTC athlete's foot cream and follow packaging instructions to clear up the infection. If you don't attain the desired results within a couple of weeks, see your doctor.

It’s easy to see that many foot problems can be avoided by wearing properly fitted shoes and socks and lacing your shoes correctly. Developing the habit of stretching and warming up properly before running is another important aspect of good foot health. Runner’s feet take a beating, so remember to pamper them with warm soaks, foot rubs and ample rest.

Author

Daniel Hampson

Daniel is a fitness enthusiast with a passion for running. He has participated in numerous marathons and enjoys staying active and healthy. In addition, Daniel is committed to environmental conservation and often participates in clean-up campaigns to keep his community clean and green.

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