Do You Suf­fer From Foot Pain After Running?


Foot pain after run­ning can be arise from numer­ous causes such as improper footwear, bad run­ning pos­ture, to exces­sive run­ning. The key to any type of pain is pin­point­ing exactly where it is com­ing from and why it has begun to hurt.

Run­ning causes this to hap­pen to a lot of peo­ple, and believe it or not even expert marathon run­ners endure foot pain and other var­i­ous injuries. Obvi­ously, pre­ven­tion is pri­or­ity since you want to avoid such pain in the first place

Top Of Foot Pain

Pain on top of your feet is very com­mon amongst newer run­ners because it usu­ally occurs from improper footwear. This type of pain is med­ically called exten­sor ten­donitis and occurs as inflam­ma­tion in the ten­dons which are used to straighten your toes.

Improper footwear causes injuries from:

  • Lac­ing the shoe laces too tightly.
  • Shoes fit too tightly or too snug.

Tight footwear will pinch down on the ten­don and pos­si­bly cause swelling to occur. Another symp­tom that makes peo­ple very wor­ried is black­en­ing of the toenail(s), but it is not gen­er­ally a seri­ous con­di­tion, how­ever it will be painful for a cou­ple of weeks.

This con­di­tion can be eas­ily pre­vented by sim­ply get­ting prop­erly fit­ted shoes and lac­ing them cor­rectly. To avoid plac­ing too much pres­sure on the ten­dons, you want the laces to be tight­ened down on an area that does not involve the ten­dons.

For exam­ple, you could “lad­der lace” your shoes. Lad­der lac­ing is when you lace your shoes to where the laces fall and tighten on the mid­dle of your metatarsals opposed to the exten­sor ten­dons (see the video below). In con­junc­tion with using icepacks to reduce inflam­ma­tion, this tech­nique should min­imise top of foot pain.

Bot­tom Of Foot Pain

Foot pain on the bot­tom of your feet usu­ally derives from plan­tar fasci­itis, which is a band of tis­sue that is located around the arch of your foot. Plan­tar is the med­ical term for the bot­tom parts of the foot, and the plan­tar fas­cia runs along the bot­tom of your foot and sim­ply has no elas­tic­ity, which means injury is quite easy to occur from the arch being over­stressed dur­ing run­ning.

You will nor­mally start to feel the pain the next day after your first begin to take steps, or when you start your run­ning. Gen­er­ally a warm-​​up is going to relieve the pain and cover up the symp­toms, but later in your run it comes back twice as painful. 

Despite how seri­ous this acute inflam­ma­tion sounds – it is very com­mon amongst run­ners. There really is noth­ing to worry about, but the pain will haunt you for a short period of time until the inflam­ma­tion sub­sides.

I some­times expe­ri­ence minor plan­tar fasci­itis mid-​​run and I dis­cov­ered a neat trick that usu­ally reduces the dis­com­fort. Try tak­ing your shoes off when you start to expe­ri­ence bot­tom of foot pain, ensure our socks are a bit baggy and put the shoes back on.

The baggy socks should help reduce any stretch­ing pres­sure on the skin of the bot­tom of your feet and there­fore reduce any pain. I’ve also dis­cov­ered from expe­ri­ence that tight calf mus­cles can cause foot pain which is not plan­tar fasci­itis after/​during a run.

When I was fit­ted for orthotics, the doc­tor informed me my calf mus­cles are too tight and that I would need to stretch a few times a day for sev­eral weeks. I real­ized that although the orthotics have helped reduce the pain, stretch­ing my calf mus­cles con­tributed more to the reduc­tion of the foot pain I was experiencing.

As just men­tioned, the eas­i­est way to pre­vent this type of pain is to per­form calf mus­cle stretches 2–3 times a day. You are tar­get­ing the area where the two calf mus­cles com­bine together and form what is known as the Achilles ten­don. My doc­tor rec­om­mended pre­form­ing step stretches and with this stretch alone, I have reduced my foot pain after run­ning

If you find you need fur­ther stretch­ing try one of the fol­low­ing techniques:

  • Dom­ing.
  • Calf Raises.
  • Towel Curls.
  • Toe Spread and Squeeze.
  • Seated Plan­tar Fas­cia Stretch.

Night Splintsfoot pain after running are also handy to have around since they keep your feet in a fully stretched posi­tion while you are sleep­ing. If you are also expe­ri­enc­ing pain else­where in your legs such as your knee you could have runner’s knee and this will need to be treated separately.

Deter­min­ing If You Require Orthotics

Orthotics are the inserts that you place inside your shoes and are used to cor­rect pos­ture. Orthotics can be found in most con­ve­nient stores as over the counter treat­ment for pain relief and can be ordered along from web­sites such as these Insoles from Ama­zonfoot pain after running.

How­ever, like I did, you may want to seek pro­fes­sion­ally fit­ted orthotics if you are suf­fer­ing from painful symp­toms that come from plan­tar fasci­itis, exten­sor ten­donitis, or any other related foot pain injuries after running.

The pro­fes­sion­als will usu­ally use a device that pin­points the dis­tri­b­u­tion of your weight in rela­tion to your feet, and take into account what injury you are suf­fer­ing from. Next, they cre­ate a cus­tom fit­ted orthotic that works for no other per­son.

So, if you are expe­ri­enc­ing extreme pain caus­ing you to not be able to even walk very far, then you need pro­fes­sional treat­ment. If the foot pain after run­ning or dur­ing run­ning is only minor try using over-​​the-​​counter orthotics to save your­self money before see­ing a professional.