Do your feet hurt during or after you go for a run? Do you have pain in your arch, on your toes, heel, side of the foot, toenails, or the bottom of your foot?
If so, you’re not alone.
Foot pain is a common issue in both novice and advanced runners. In fact, it’s so common that runners typically develop one injury every year. And, it’s really no surprise—runners put their feet through a lot!
There are many different reasons why a runner may experience foot pain or develop issues post run. While some foot pain is caused by injury, other pain can be attributed to running form or inadequate footwear. Whether you are suffering due to excessive mileage, over-rotation of your foot (over-pronation), poor gait, weakened hip strength, or improper footwear, there are often solutions that can reduce or even eliminate your symptoms.
Plantar fasciitis is an inflammation of the tissues that connect your heel to your toes. As plantar fasciitis develops slowly over time, it can produce severe pain in the arch of your foot.
Plantar fasciitis occurs when damage happens to the plantar fascia through excessive force or stress while running.
Treatment for plantar fasciitis includes plans for pain management and physical therapy techniques.
Managing the pain caused by plantar fasciitis is possible, and treatments for pain management can include:
Physical therapy is an excellent treatment option for plantar fasciitis. There are two types of PT that you can do: local stabilization and global stabilization.
Strengthening your plantar fascia can help prevent plantar fasciitis. Speak with a podiatrist about types of exercises to do to reduce your risk.
Metatarsalgia is an irritation of the tissues or muscles surrounding any of the five long bones of the foot. The areas covering or surrounding the metatarsals can become irritated and inflamed after running.
The cause of metatarsalgia is excessive contact with the ground when running. Improper contact with the ground can break down the bone and irritate the metatarsals.
Metatarsalgia should be treated as if it is a fracture of the bone.
To prevent metatarsalgia, you should wear properly fitting shoes, rest your feet, and ice the affected area. Furthermore, consult with a podiatrist about other prevention techniques to help avoid metatarsalgia.
Fat pad syndrome is similar to plantar fasciitis but the pain centers solely around the middle of the heel. The fat pad acts as a cushion to your heel and helps absorb the shock caused by walking, running, and jumping.
Fat pad syndrome can develop from overuse or strain from running.
Stabilizing the heel is one of the best treatment options for fat pad syndrome.
You can prevent fat pad syndrome by wearing properly fitting shoes while running that have an additional cushion in the heel. It’s not advised to walk or run bare-footed as you can expose your heel to damage. Speak with a podiatrist about other ways you can avoid getting this painful foot disorder.
Posterior compartment syndrome is a condition where pressure builds within the muscle compartments. This pressure decreases blood flow to the muscles and prevents oxygen from reaching the nerves and cells which can cause damage.
The pressure from posterior compartment syndrome can be caused by swelling or bleeding which can lead to nerve and cell damage if not treated.
Acute posterior compartment syndrome
Acute posterior compartment syndrome is a medical emergency that usually develops after a severe injury. Seek medical advice right away if you think you may have acute posterior compartment syndrome.
Chronic posterior compartment syndrome
Chronic posterior compartment syndrome is not a medical emergency. However, it is often caused by overexertion during athletic activities such as running.
If you experience any of the symptoms of posterior compartment syndrome, seek immediate advice from a podiatrist. Posterior compartment syndrome can be a severe condition and cause significant damage to your nerves and muscles.
You might consider cross-training in the pool or on the bike to reduce pressure buildup in your calves. However, speak with a podiatrist about other ways you can prevent posterior compartment syndrome.
A stress fracture is one of the most common sports-related injuries for runners. Stress fractures are small cracks in a bone or deep bruising of a bone.
Stress fractures happen when the muscles in your foot become fatigued due to overload or overuse which causes stress to the bone, and, ultimately, results in a small crack or fracture.
The best treatment for a stress fracture is rest. If your fracture is a result of running, you should take a break for six to eight weeks until your fracture heals. If you continue the activity before the fracture is healed, it can eventually lead to chronic problems and re-injury.
Set incremental goals to help prevent stress fractures from occurring during training or running. If you’re training for a marathon, don’t immediately begin by running five miles on day one of your training. Go slow and build gradually over several weeks to reach your running goal. Speak with a podiatrist for more information about stress fracture prevention techniques.
Patellofemoral pain syndrome, more commonly known as runner’s knee, occurs when the kneecap continuously rubs against the thigh bone (femur) which leads to pain around the front of the knee.
There are many different causes for runner’s knee such as a structural defect or uneven gait (the way you walk or run).
Treatment for runner’s knee depends on a variety of factors such as age, health, and pain level.
The best thing you can do to prevent runner’s knee is avoiding overstressing your knees. It’s essential to stretch before running and make sure you have good running shoes. Ask a podiatrist about additional ways to prevent this injury.
Curious about other types of foot conditions? Read our blog 10 common foot disorders.
If you’re experiencing any foot pain, consult with a podiatrist at Voyage Healthcare. Our podiatrists are experienced in foot and ankle medicine, and we’re prepared to help ease your pain so you can get back to running.
Schedule an appointment with a podiatric specialist today, and you’ll be back on your feet in no time!