Whether your workout consists of a walk, strength training, running, yoga, or any other sport, your feet carry a lot of weight and responsibility for your fitness. So it\u2019s not surprising that foot pain from exercise is common and impacts many people\u2019s quality of life and physical fitness.<\/span>(1)<\/sup><\/p>\n Keeping feet and ankles healthy will help you avoid foot pain when exercising. But to do so, you need to know more about <\/span>the common causes of foot pain,<\/span> the different types of foot pain, and how you can treat and prevent it.<\/span><\/p>\n In many types of exercise, <\/strong>your foot has to absorb a lot of force. <\/strong>If you\u2019re doing high-impact sports like running, your <\/span>body has to withstand loads of up to ten times its own body weight. This weight <\/span>is<\/span> absorbed by the tendons, ligaments<\/span>,<\/span> and muscles, and <\/span>p<\/span>roblems often occur when <\/span>they\u2019re<\/span> overworked.\u00a0<\/span><\/p>\n Common <\/strong>foot pain can often occur during and after your workout.<\/strong> Perhaps the top of your foot hurts while you\u2019re running. Or you might <\/span>suffer from stabbing pains <\/span>along the bottom of the foot<\/span> after periods of inactivity like sleeping.\u00a0<\/span><\/p>\n There are several factors that play a role in foot pain from exercise \u2014 like footwear, genetics, body mass, and the type of exercise you perform.<\/span>(2)<\/sup>\u00a0<\/span>Narrowing down the location of where the pain is in your foot will help determine what the cause might be.\u00a0<\/span><\/p>\n <\/p>\n This is one of the most common causes of foot and ankle pain. It\u2019s inflammation of the tendon that attaches the calf muscle to the heel bone. Typically an injury from overuse that <\/span>causes stiffness and pain in the calf, ankle, and heel.<\/span> Runners often suffer from achilles tendonitis when they increase the frequency or intensity of their runs.\u00a0<\/span><\/p>\n Heel spurs occur when there\u2019s a bony growth in the heel bone, causing a lot of pain. Visible in an X-ray, heel spurs are often caused by stress and strain on the foot muscles and ligaments, repeatedly tearing away the membrane that covers the heel bone. They can also be a reaction to stress and inflammation from <\/span>plantar<\/span><\/em> fasciitis<\/span><\/em>.\u00a0<\/span><\/p>\n A<\/span> common cause of heel pain in athletes<\/span>, especially in runners, is inflammation in the fibrous connective tissue (<\/span>fascia<\/span><\/em>) band that runs across the bottom of the foot, from the heel to the ball. The soft tissue is torn or stretched after repetitive over-extension, causing inflammation and stabbing pain in your foot.<\/span><\/p>\n Bursitis is when sacs of fluid around the joints (called <\/span>bursae<\/span><\/em>) become inflamed and cause a lot of pain. Since the foot has 33 joints, there are many areas where bursitis can occur, but it is most commonly found in the ball of the foot and the back of the heel of the foot.\u00a0<\/span><\/p>\n Metatarsalgia is when the ball of the foot is inflamed and painful, most noticeable while running and jumping. It typically feels like a sharp, burning, or aching pain in the ball of the foot, and some describe it as feeling like having a pebble in their shoe.\u00a0<\/span><\/p>\n Morton\u2019s neuroma is a very painful condition, occurring at the ball of the foot between the third and fourth toes. Patients complain about noticeable pain between their toes while walking, and many patients say it feels like walking with a stone in your shoe or a fold in your sock.<\/span><\/p>\n In addition to pain on the top of the foot, patients with extensor tendonitis complain about stiffness and even tingling around the foot, which usually worsens over time. The tendons become weaker and can affect your mobility.\u00a0<\/span><\/p>\n Bunions look like a bump and form on the joint at the base of your big and little toes. This occurs when the bone at the joint moves out of place, forcing the toe to bend inwards towards the other toes causing a painful lump at the joint. The joints in your feet carry a lot of body weight and can become especially painful if left untreated.\u00a0<\/span><\/p>\n The quality and fit of your shoes. <\/strong>Different types of foot pain can often be directly related to incorrectly sized footwear \u2014 those that are too narrow or don\u2019t offer enough arch support and cushion.<\/span>(3)<\/sup>\u00a0If you\u2019re still running in shoes that are worn down and have lost their cushion, you\u2019re putting your feet, ankles, and knees at risk of injury like<\/span> achilles tendonitis<\/span><\/em> and <\/span>plantar fasciitis.\u00a0<\/span><\/em><\/p>\n Shoes or laces that are too tight can add too much pressure to the foot and irritate tendons or joints, causing problems like <\/span>extensor tendonitis<\/span><\/em> and <\/span>bunions<\/span><\/em>.<\/span>\u00a0<\/span><\/p>\n The shape of your foot <\/strong>can also play a role in the proper fit of footwear \u2014 having a high arch, a flatfoot, or a bunion can affect the way the shoe fits.\u00a0<\/span><\/p>\n The type of exercise you perform<\/strong> in your shoes is also important when choosing the right footwear. Choosing the right shoe should depend on the type of exercise you do and the area of the foot that is impacted the most. Aim to find a shoe that best supports your foot while performing a specific sport.\u00a0<\/span><\/p>\n The importance of warming up before exercise can be the difference between suffering from foot pain and not. If you aren\u2019t warming up for a minimum of ten minutes before your workout, you are risking your body with some type of joint or muscle injury.\u00a0<\/span><\/p>\n Warm-up exercises have been found to enhance muscle performance and improve balance control.<\/span>(4)<\/sup>\u00a0They\u2019re also great for cardiovascular health.\u00a0<\/span><\/p>\n Stop skipping your warm-up by repeating this <\/span>5-minute warm-up <\/span>two times before any workout!<\/span><\/p>\n Stretching can easily be overlooked or skipped when you\u2019re fitting your exercise routine into a busy schedule. The importance of stretching can\u2019t be stressed enough: it can prevent foot pain and avoid injuries like <\/span>plantar<\/span><\/em> fasciitis<\/span><\/em> that statistically lead to a very inactive lifestyle due to problems and pain.<\/span>(5)<\/sup><\/p>\n Your<\/span> foot has to compensate for what <\/span>your<\/span> body lacks in the way of muscle stability. <\/span>Having poor foot stability and coordination causes stress which can lead to irritation and inflammation.\u00a0<\/span><\/p>\n If you already suffer from foot pain from exercise, <\/span>improving foot stability and coordination<\/span> can help decrease foot pain and improve your strength. Pilates has been proven to be a great rehab for <\/span>plantar fasciitis<\/span><\/em> patients,<\/span>(6)<\/sup>\u00a0and exercises that promote stability and coordination \u2014 like yoga \u2014 are great for <\/span>knee joint pain<\/span> as well.\u00a0<\/span><\/p>\n Foot pain from running and jumping are very common types of foot pain seen in people who perform sports with a lot of repetitive motion \u2014 like ballet dancing<\/span>.<\/span>(7)<\/sup>\u00a0 Foot pain related to high-impact sports and repetitive motion is often caused by <\/span>bursitis<\/span><\/em> and <\/span>metatarsalgia<\/span><\/em>.\u00a0<\/span><\/p>\n Increasing your running performance too quickly can also lead to foot pain from running. <\/span>You need to <\/span>progress<\/span> slow<\/span>ly<\/span> to give your muscles, ligaments<\/span>,<\/span> and tendons time to get used to the higher <\/span>intensity<\/span>. If you increase the volume or intensity too quickly, you run the risk of overloading the areas under stress.<\/span><\/p>\n Remember:<\/p>\n If you want to continue performing high-impact sports, you need to take preventative measures so that you can avoid foot pain from exercise leading to more serious conditions.<\/p>\n Consider cutting down on how often you perform high-impact sports and adding active recovery days to your routine. This will give your body the time it needs to recover while still maintaining an active lifestyle.<\/p>\n<\/div>\n There are a variety of remedies to treat foot pain from running and exercise. Be sure to consult a physician <\/span>to <\/span>discuss possible treatment options, <\/span>especially<\/span> if you\u2019ve tried to treat the pain with basic rest, ice, and medication and you still experience foot pain.\u00a0<\/span><\/p>\n As long as you are in acute pain, your foot requires rest. <\/span>Follow the R.I.C.E. method (rest, ice, compression, and elevation) and medication to treat pain and inflammation<\/span>. This <\/span>allows time for <\/span>the inflammation to go down and avoids developing any incorrect compensatory movements in your running form or exercise technique.\u00a0<\/span><\/p>\n If your tendon feels tight, m<\/span>assage the sole of your foot, <\/span>or <\/span>roll out the tension with a ball or foam roller<\/span>. This stimulates blood flow, keeps the aponeurosis flexible, and <\/span>can help relieve pain.<\/span><\/p>\n If your foot hurts, prevent further injury and find a low-impact alternative to your workout routine. Low-impact exercise includes <\/span>swimming<\/span>, cycling, inline skating, or aqua jogging.\u00a0<\/span><\/p>\n Orthotics can be custom fit by a professional specific to your foot shape and problem. But there are also options to purchase orthotics without a prescription by taking an online assessment to get the right fit. Orthotics can be a great investment, especially for those suffering from plantar fasciitis.<\/span>(8)<\/sup><\/p>\n Shoe insoles for foot pain can also help ease foot pain from exercise by offering extra shoe cushion and support. They\u2019re easy to find and are designed for specific foot pain problems \u2014 like arch support, metatarsal pads, and cushions for the heel and ball of the foot.\u00a0 <\/span>\u00a0<\/span><\/p>\n No matter if you have foot pain from running, walking, or any other exercise, having the right shoes plays a major role in preventing injuries, including those of the <\/span>knee and hip joints.<\/span>\u00a0<\/span><\/p>\n If your foot hurts during or after exercise, your running shoes might not be <\/span>providi<\/span>ng<\/span> your foot with adequate support. This<\/span> causes <\/span>the foot <\/span>to<\/span> become overstrained due to the constant stress of the additional work.<\/span><\/p>\n In fact, long-distance running also causes the shape of the foot to change, affecting the foot\u2019s ball width and girth, arch height, and foot volume.<\/span>(9)<\/sup>\u00a0So revisiting shoe type and size is necessary to ensure the right fit as your foot evolves.\u00a0<\/span><\/p>\n If you are suffering from heel pain after running or pain in the arch of the foot after running, look <\/span>for a running shoe that gives your foot the stability it needs without restricting a dynamic style of running.<\/span> When <\/span>choosing the right running shoe,<\/span> you have to consider:<\/span><\/p>\nWhere does foot pain from exercise come from?<\/strong><\/h2>\n
Types of Foot Pain From Exercise<\/strong><\/h2>\n
Pain in the Heel and Arch of Your Foot<\/strong><\/h3>\n
Achilles Tendonitis<\/strong><\/h4>\n
Heel Spurs<\/strong><\/h4>\n
Plantar Fasciitis<\/strong><\/h4>\n
Pain in the Ball of Your Foot<\/strong><\/h3>\n
Bursitis<\/strong><\/h4>\n
Metatarsalgia<\/strong><\/h4>\n
Morton\u2019s Neuroma<\/strong><\/h4>\n
Pain on the Top of Your Foot<\/strong><\/h3>\n
Extensor Tendonitis<\/strong><\/h4>\n
Pain in the Toe Joint<\/strong><\/h3>\n
Bunions<\/strong><\/h4>\n
5 Common Causes of Foot Pain From Exercise<\/strong><\/h2>\n
1. Wearing The Wrong Footwear<\/strong><\/h3>\n
2. Skipping Your Warm-Up<\/strong><\/h3>\n
3. Not Stretching Before or After Your Workout\u00a0<\/strong><\/h3>\n
![\"](\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn357\/wp-content\/uploads\/2016\/06\/533_foot-pain_bp-7.jpg\")
<\/h3>\n4. <\/strong>Poorly Developed<\/strong> Foot Stability and Coordination<\/strong><\/h3>\n
5. Performing High-Impact Sports & Repetitive Motion\u00a0<\/strong><\/h3>\n
How to Treat and Prevent Foot Pain From Exercise<\/strong><\/h2>\n
Rest<\/strong><\/h4>\n
Manage the pain<\/strong><\/h4>\n
Opt for alternative forms of exercise<\/strong><\/h4>\n
Orthotics and Shoe Insoles<\/strong><\/h4>\n
Find the right shoes<\/strong><\/h4>\n