Running is a fantastic exercise for cardiovascular health and weight-loss. Unfortunately many people experience foot pain after beginning a running program. Even seasoned runners can suddenly be side-lined. As a runner, I’ve experienced multiple unexpected aches and pains in my feet.
Common Causes of Foot Pain From Running
Over and Under-Pronation
Pronation is the inward motion a foot makes during normal walking or running. Over-pronation occurs when the foot rolls inward excessively, and under-pronation is when the foot barely pronates at all. Both can cause issues for runners. Luckily, fixing pronation issues is often easy. All it takes is the correct type of running shoe! Once I found out I over-pronated and upgraded to a stability shoe, it fixed the foot pain I had been experiencing!
Blisters are a common result of running. While these injuries may be small, they pack a painful punch! There are many ways to prevent blisters. Make sure you are wearing properly fitted shoes. Use wicking socks, and if necessary, double up. Keep your feet moist to prevent friction. I use Aquaphor to coat my toes and parts of my feet before a long run. Keeping the skin slick has greatly reduced the number of blisters I get.
Plantar fasciitis causes pain in the heel of the foot. It is caused by a strain in the ligament that supports the foot arch. The best treatment for plantar fasciitis is rest. Icing can also help. Foot inserts can help provide some relief in healing. Maintaining a healthy weight and wearing support shoes are the best way to prevent plantar fasciitis.
Metatarsalgia is pain in the ball of the foot. It also causes inflammation in this area. Icing and rest are the best treatments. Again, as in most foot pain experienced from running, the right fitting shoes help prevent metatarsalgia. To find the best running shoe for your feet, visit a specialty running store that evaluates your stride!
More from this contributor:
How to Start a Running Program and Become a Runner