Most runners have to deal with certain issues related to foot, leg, hamstrings, or calves. Any problem with your food is usually more serious in nature. The reason is that you can sometimes run through a sore quad or a tight hamstring, but running foot pain will usually put a stop on your workout for a few weeks at least.
The reason behind your foot pain running injury can be quite diverse. You may develop a tibia stress fracture when your foot is a bit too stiff to handle the impact. The good thing is that you can find a treatment option if you know the exact cause of foot pain in your case.
What Causes Foot Pain When Running?
So many things go into developing a foot-related issue when you're running consistently. Here are some of the most common causes of why you experience foot pain after running.
1. Plantar Fasciitis
You may develop this condition if you over train a lot and often stretch your calf muscles beyond their ability. Overdoing hill work will also cause an injury to the plantar fascia, which is a thick band of tissue that starts from the toes and goes to your heel. Overworking your foot is more likely to affect this band and lead to tearing in some case, which can be extremely painful. Click here to learn Plantar Fasciitis treatment.
2. Improper Shoes
If you don't pay attention to selecting the right pair of running shoes, you are more likely to face issues such as blisters, corns, calluses, and more. Investing on a right pair of shoes will prevent these issues and even help relieve fatigue.
You may experience foot pain running due to torn ligaments or a twisted ankle. If you keep running, you will aggravate your injury and make it difficult for you to recover. Stop running until you feel better and heal completely.
4. Other Causes
You may also have to experience mild or severe pain in your feet for several other causes such as the following:
- Your pain could be the outcome of your sedentary lifestyle. Stay active to avoid foot pain.
- You may have developed calluses or blisters on your feet that often cause foot pain.
- You may feel pain due to blood clots in your calf or leg.
- Your foot pain could be due to athlete's foot infections or other fungal infections.
- Your pain could be due to inflamed bursa in your big toe.
- You experience burning, piercing, shooting pain in your foot when you develop tendonitis.
The fact of the matter is that you should never ignore pain even if it seems manageable in the beginning. Of course, you don't have to worry much about soreness, but consistent muscular pain requires more attention. See your doctor if your foot pain running doesn't improve with rest.
Instant Relief for Foot Pain
You can try a number of ways to alleviate pain and reduce swelling caused by running. Here are some nice suggestions to find instant relief for foot pain after running:
1. Cold and Hot Water
You can make use of cold-and-hot-water therapy to deal with any pain you're experiencing in your foot. The hot treatment proves beneficial in promoting blood flow, whereas the cold treatment helps reduce inflammation. Get a couple of buckets and fill one with cold water and the other with hot water. Now, sit in a comfortable position and soak your foot in the hot water first. After three minutes, get your foot out and repeat the same in cold water for 10 seconds or so. Repeat the process thrice. You can also use heat pads or icepacks for convenience.
2. Roller Massage
You can massage your foot to reduce pain sensations. For this, you can buy a roller from any health-food store and massage the sole of your foot. If you cannot find a specifically designed roller, you can consider rolling your bare foot over a golf ball, tennis ball, or even a rolling pin for a few minutes.
A simple way to improve your foot strength and reduce pain is to exercise your foot in a specific manner.
- One great way is to place a few pencils on the floor and then pick them up using your toes only. This little exercise goes a long way in relieving foot aches.
- Another exercise is to get a thick rubber band and wrap it on all the toes. Now, try to open or spread your toes slowly. Be sure to hold the stretch for a few seconds before you return to normal position. By doing this, you will be able to relieve shoe-bound feet.
4. Foot Bath in Natural Oils
A simple bath will help relieve inflammation, but you can also add essential oils to water for better effects. Simply get a bowl filled with hot water and add a couple of drops of peppermint oil and four drops each of rosemary and eucalyptus oil. Now, soak your feet in this solution for at least 10 minutes.
How to Prevent Foot Pain When Running
- Make no compromises when buying running shoes. Proper fitting shoes and socks provide your feet with support while running. Be sure to buy a new pair of shoes if the soles of your shoes look worn out. Try orthotic shoe inserts if you have high arches or flat feet.
- Be sure to warm up before running. You can try some stretching exercises to prepare your body for the workout. Always stretch your hamstrings, calf, quadriceps, and groin before and after running to avoid foot pain running issues. Just be sure to walk for a few minutes before stretching.
- Don't run on concrete or hard surfaces. Look for a flat, smooth surface, and don't go for steep hills if you've just started running.
Reference and more ways to relieve foot pain from running: