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Why your feet hurt when you run and what you can do about it

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Running is tiring enough but having to do it with hurting feet makes it way too unbearable. Sadly, there are so many reasons your feet could be hurting after a good run and today we will be discussing the most probable causes.

Improper footwear

This is a no brainer, if your foot ware is too tight or doesn’t fit properly you can end up having foot pain from running which is in no way related to an injury. As a rule of thumb get only running shoes that fit properly and make sure you break them in before going for a run.

Stress fractures

This is much more serious than shoes that don’t fit. Stress fractures happen over several runs with minor breaks or fractures occurring in the bones of the foot. Stress fractures are more common in athletes and people who run often. A major cause is continual runs with no breaks in between and running on rough terrain. So if you experience sore feet after running this could be the culprit.

Tendonitis

You probably heard of tendonitis and you should because it is a fairly common cause of foot pain while running. Tendons are tough, they keep the muscles and bones of the feet connected. With our feet continually under pressure when we run, walk, or even sit its not an easy job providing all that support. Running with tendonitis is painful and can lead to chronic issues.

Tendonitis occurs due to inflammation of the tendons because of a sudden injury or repetitive movement. If you been wondering why do my ankles hurt when I run? It could be due to Achilles tendonitis which is the most popular form of tendonitis.

Muscle strain

Just like the tendons and bones on your feet, your feet muscles can be injured and cause pain when you go on runs. Pulling a muscle occurs with overstretching or tearing muscles in the foot during physical activity.

Overpronation

Overpronation is usually associated with people running while flat-footed. It occurs as the excessive inward movement or rotation of the foot with each step or stride. This can invariably strain the tissues of the foot and can cause foot pain as well as other associated pain in your knees and hips. There is no definite answer to how to fix pronated feet but orthotics and specially made insoles do a good job.

Bone fracture

This is much serious than every other issue listed above. A fracture occurs as a complete or partial breakage of the bones in the foot. As you would expect running with broken bones will be excruciatingly painful. If you suspect you have a fractured foot go home immediately and plan for a doctor’s visit.

How to prevent foot pain from running

Stretches: foot stretches before and slightly after a run keeps the components of your feet flexible. Good stretching helps prevent muscle soreness and reduces your chances of getting your feet injured while out on a run.

Running insoles: insoles are one of the best support products for foot pain along with special running shoes or orthotics. Insoles are much cheaper than orthotics, reusable, and depending on the make, they are really comfy. Here at (insert company name), we have a variety of comfy running insoles to keep foot pain away.

Rest: like every other form of exercise, you should try to take a break from running from time to time. Taking a break would help avoid overuse injuries and make sure all parts of your feet are healed properly in the case of an injury or even inflammation. Any time you feel pain no matter how slight on the top, side, bottom, or any part of your feet, take a break and resume when your feet feel better.

Wear proper footwear: This is a very obvious but overlooked solution to foot pain. if you are planning to start running or you do already make sure you get footwear that fits properly and supports your foot properly with each stride. If it’s hard finding your size or fit consider getting special shoes or orthotics for running made. They may be a bit pricey but it would be worth it in the long run.
Run on smooth paths: don’t make it a habit of running off road or on paths filled with bumps and stones. All this bumping up down while running puts unnecessary pressure on the bones, ligaments, tendons, and joints in your foot and could lead to future injuries.

Run on smooth paths: don’t make it a habit of running off road or on paths filled with bumps and stones. All this bumping up down while running puts unnecessary pressure on the bones, ligaments, tendons, and joints in your foot and could lead to future injuries.

Conclusion

These are the most common causes of foot pain while running but not all. As always if something doesn’t feel right or is painful stop immediately and go home. Even worse, if the pain persists see a doctor to rule out anything serious. It doesn’t matter if you usually feel pain when you run at the top, bottom, or side of your feet when you run with the several steps listed to prevent foot pain while running you should be fine.

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