Foot Pain in Running Sports: Causes, Prevention & Treatment

Foot pain is a common concern among runners, both experienced athletes and those who run for overall well-being. 

Running places significant stress on the feet, making them susceptible to various types of injuries and discomfort. Whether it’s blisters, damaged toenails, pain on the arch of the foot after running, or more serious conditions like Achilles tendinopathy or plantar fasciitis, foot pain can have a profound impact on runners’ quality of life. 

In this blog post, we’ll explore common foot injuries in runners, factors that increase the risk of injury, and effective strategies for preventing and managing foot pain.

Common Foot Injuries in Runners

Our feet are made up of many bones, muscles, tendons and ligaments, all of which are designed to operate like a well oiled machine. If one of these mechanisms fails to perform, or has interference from an outside source, this results in the whole machine being affected – also known as foot injuries. Some common foot injuries that cause foot pain in running include:

• Achilles tendinopathy: This condition involves inflammation or degeneration of the Achilles tendon, causing pain and stiffness in the back of the heel.
• Plantar fasciitis: Plantar fasciitis refers to the inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot. It leads to pain on the underside of the foot, typically near the heel, and contributes to pain on the arch of the foot after running.
• Stress fractures/Bone stress reaction: Stress fractures are tiny cracks in the bone caused by repetitive stress. They commonly occur in the feet and can result in localized pain and swelling.
• Ankle sprains: Running on uneven surfaces or experiencing a sudden twist can lead to ankle sprains, causing pain, swelling, and instability.

Factors that Increase the Risk of Running-Related Injury

Several factors contribute to the risk of injuries and foot pain in runners:

• Increased mileage: Rapidly increasing the distance or intensity of running can overload the feet and lead to overuse injuries.
• Training errors: Inadequate rest, improper technique, and insufficient cross-training can all contribute to running-related injuries.
• Previous injury: A history of foot or lower limb injuries increases the likelihood of recurrence if not properly managed and rehabilitated.
• Abnormal biomechanical factors: Imbalances in foot structure, such as high or low arches, or issues with gait mechanics can put extra stress on the feet, increasing the risk of injury.

Musculoskeletal imbalances: Weakness or reduced range of motion in certain muscle groups can disrupt the natural functioning of the feet and contribute to foot pain.

Tips to Reduce the Risk of Injury

Prevention is key when it comes to foot pain and running-related injuries. These types of injuries unfortunately have a high reinjury rate, particularly when  not managed appropriately. 

Running related injuries are often multifactorial and require a holistic approach in order to recover and prevent recurrence. By following these tips, you can reduce your risk and keep your feet healthy.

Gradual mileage increase

Avoid rapidly increasing your running distance or intensity. Stick to the “10% rule” by not increasing your weekly mileage by more than 10% to allow your body to adapt gradually.

Training load management

Balancing running sessions with other activities like resistance training, swimming, or cycling helps distribute the load and reduce the risk of overuse injuries. Seek guidance from a coach or professional for proper program periodisation.

Adequate rest and recovery

Give your body enough time to recover between running sessions. Rest is essential for tissue adaptation and reducing the risk of overtraining and injury.

Strength and conditioning program 

Incorporate a comprehensive strength and conditioning program designed specifically for runners. Strengthening the muscles that support the feet and legs improves performance and reduces the risk of injury.

You can check out the benefits of our new Strength and Conditioning services here, available in private, group or team settings.

Warm-up, cool-down, and stretching

Prioritise a dynamic warm-up before running to prepare your muscles and joints. After running, engage in a cool-down routine and perform stretching or foam rolling exercises to aid in recovery.

Proper footwear 

Ensure you have well-fitted running shoes that suit your foot type and running style. Consider alternating between different pairs of running shoes to reduce pressure on specific areas of your feet.

Biomechanical analysis

Consider a biomechanical analysis conducted by a podiatrist or running specialist. They can assess your running technique and identify any inefficiencies or abnormalities that may increase the risk of injury. By addressing these issues, you can improve running efficiency and reduce stress on your feet.

When to Seek Help

If you experience foot pain or discomfort during or after running, it’s important to seek professional help as soon as possible. Pain on the arch of the foot after running is also an indication that you need podiatry and/or physiotherapy to manage potential injuries.

Delaying treatment can lead to chronic conditions and prolonged recovery times, as well as heightening the risk of reinjury. 

At Coast Sport, our allied health practitioners are here to assist you with the latest technology and evidence-based assessments to ensure you receive the best care possible.

How Coast Sport Can Help Manage Your Injury

At Coast Sport, our experienced podiatrists and physiotherapists are dedicated to helping runners manage and overcome foot pain and injuries. Here’s how we can assist you:

Musculoskeletal imbalance correction

We will identify any musculoskeletal imbalances through thorough assessments. Our team will develop a personalised treatment plan that may include specific resistance training and mobility exercises to address weaknesses and improve running performance.

Training load analysis

We’ll assess your training load to identify any errors or imbalances that may be contributing to your foot pain. By making appropriate adjustments to your training regimen, we can help reduce the risk of injury and optimise your performance.

Biomechanical analysis

Our specialists will analyse your running gait and biomechanics to identify any inefficient movement patterns that may contribute to foot pain. Through targeted interventions and corrective exercises, we can help you optimise your running technique and minimise the risk of injury.

Footwear assessment

Our podiatrists will conduct a comprehensive footwear assessment to ensure that your shoes are appropriate for your foot type and running style. We’ll provide recommendations for proper footwear selection and help you find the right shoes to support your feet during running. This will assist in adequate foot support, and can help to reduce or eliminate pain on the arch of the foot after running.

Put Your Best Foot Forward

Don’t let foot pain hinder your running journey. By understanding common foot injuries, recognising risk factors, and implementing effective prevention strategies, you can minimise the risk of injuries and foot pain in running.

Remember to listen to your body, seek professional help when needed, and prioritise a holistic approach to foot and lower limb health. 

At Coast Sport, our team is here to support you on your running and wellness journey. Schedule an appointment via our website and experience personalised care from our expert podiatrists and physiotherapists.

References:

Kakouris N, Yener N, Fong DTP. A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport Health Science. 2021 Sep;10(5):513-522. doi: 10.1016/j.jshs.2021.04.001

Lopes AD, Hespanhol Júnior LC, Yeung SS, Costa LO. What are the main running-related musculoskeletal injuries? A Systematic Review. Sports Med. 2012 Oct 1;42(10):891-905. doi: 10.1007/BF03262301.