Foot Pain When Running? | How To Prevent & Recover From Foot Injuries

Recognizing and Responding to Common Running-Related Foot Injuries

The video explains how runners can recognize common foot injuries, respond to pain, and identify factors that may have contributed. This advice is not a substitute for medical care. Seek help from a qualified professional if an injury seems serious, is unclear, or persists.

Common Injuries

• Plantar fasciitis: Pain under the heel that may extend along the arch. It can feel like a stabbing pain, especially when first getting out of bed or after resting.
• Tendonitis: Inflammation can cause stabbing or throbbing pain, often in the arch where the posterior tibial tendon supports the foot. Other foot tendons can also be affected after a sharp increase in workload.
• Stress fractures: These often develop gradually in the foot bones, particularly the metatarsals, before causing sharp pain. X-rays may not detect a fracture early. Sharp pain when hopping on the affected foot could indicate a fracture.
• Bursitis: An inflamed fluid-filled sac can cause redness, swelling, tenderness, and pain, often at the back of the heel. Walking, running, standing on tiptoe, or bending the foot may worsen symptoms.
• Metatarsalgia: Pain and inflammation near the ball of the foot, beneath the toes, which can make walking difficult after a long run.

What to Do About Foot Pain

If pain stops a run or worsens while running, the presenter advises:

1. Stop running for at least 72 hours, and rest and ice the foot.
2. Use an anti-inflammatory only if appropriate.
3. After resting, check whether the pain remains. If it does, ease off and avoid painful activities.
4. Try gentle calf raises or ankle-mobility exercises only if they do not cause pain.
5. Reduce running volume and intensity, or take time away from running. Return gradually once the pain has settled.

Persistent symptoms should be assessed by a doctor or physiotherapist.

Possible Contributing Factors

The video recommends reviewing recent changes that may have contributed to the injury, including:

• A new shoe model, worn-out shoes, or inadequate support. Rotating running shoes is suggested as one way to build foot and lower-leg resilience.
• Increasing training too quickly without enough recovery.
• A past twist or impact that worsens with continued training.
• Poor sleep or diet.
• Running mechanics or muscle weakness.

The presenter encourages runners to monitor their recovery, listen to their bodies, and seek professional help for persistent injuries, shoe-fit concerns, or gait issues.

Presenter/source: Mark, Global Triathlon Network (GTN).