Struggling With Running with Foot Pain? Here’s What To Do 

running with foot pain
Image by

Running with foot pain can make it difficult to stay active and reach your fitness goals. Fortunately, there are many ways to manage this common problem, from proactive exercises and lifestyle changes to targeted treatments. Running is an excellent way to combat mental health struggles, keep your GI track “on track”, prevent heart disease, and so many other great reasons. So, don’t let foot pain stop you. Read on to find out how you can reduce foot pain while running.

Evaluate Your Shoes.

Your shoes are essential to your success with running and could be one of the reason you’re experiencing foot pain. Taking a closer look at your footwear can reveal an ill-fitting pair or an old, worn out model that doesn’t provide enough support while running. Upgrade to a new pair of shoes, preferably ones that are specifically designed for running and cushioning the feet. Make sure they fit snuggly and support all areas of your feet.

When shopping for new running shoes, seek a professional that can evaluate your type of stride and foot shape. They should also suggest where brands and models are best suited for your specific needs. Also be sure to factor in the types of terrain and weather conditions that you typically run in as this will help determine which types of outsole materials, cushioning, and support is best for you. With the correct measurement and guidance, you can find a reliable pair of running shoes to ensure a positive long-term experience with running free from foot pain.

Before heading out for a run, make sure that the laces of your running shoes are securely fastened and not too tight. Make sure that the heel cup fits snugly around your heel and extends all the way to cover your midfoot. Also check your insoles, as this can add additional cushioning if necessary. All these details can affect your foot comfort and help reduce pain during and after running.

Use Natural Pain Relievers


Natural pain relievers, such as turmeric, are known to have anti-inflammatory properties that can help reduce the discomfort associated with running. Turmeric’s active ingredient, curcumin, is thought to be beneficial in managing chronic inflammation and joint pain while promoting healthy muscle and tissue recovery. Turmeric is good for those who can’t take anti-inflammatory medicines, NSAIDs. Other natural remedies like ginger or essential oils may also be helpful in relieving running-related foot pain.

Increase Your Activity Level Gradually.

When it comes to dealing with foot pain when running, it’s essential that your body is able to adjust properly and you don’t put too much strain on it. Start by increasing your running routine gradually and add an extra block or two each week. This way, the muscles in your feet are given a chance to strengthen and become more accustomed to the exercise without the risk of further damage.

Stop if needed to prevent further damage

If your feet feel any pain during your run, stop immediately and evaluate the source of it. Determine whether it’s because of an underlying condition or just muscular fatigue associated with running. If it’s a medical condition, take the necessary measures to get better before you start pushing yourself too hard again. Foot exercises and stretching can help reduce pain and speed up recovery. Strapping the affected area with kinesiology tape may also be useful for controlling inflammation.

Small goals

Begin by running short distances and slowly increase the number of miles. Don’t try to achieve too much too quickly, as the impact and strain on your feet will likely only make your pain worse. Remember to always listen to your body and adapt your training plan based on how it’s feeling. Take a break if you’re still in pain after increasing distance or intensity levels and consider seeing a medical professional for further treatment or advice.

Image by

Practice Stretching and Strengthening Exercises.

Along with increasing the distance and speed of your running routine, it’s important to practice regular stretches and strengthening exercises to ensure your feet muscles remain flexible and responsive. Proper stretching helps ensure that the muscles are ready for further exercise and prevents any issues from arising after long runs. Include exercises such as calf raises, Achilles stretches, and toe curls in order to improve circulation around the affected area as well as build up strength in the foot muscles.

It’s also important to adequately warm up and cool down before and after each workout session. Start by walking, jogging, or doing a light jog for at least 10 minutes before increasing the intensity. Follow up each run with some light stretching in order to help the body relax, increase circulation, and release any built-up tension. It’s also vital to make sure running shoes fit properly, as any ill-fitting footwear can cause issues with heel striking and inadequate arch support. Finally, make sure to keep those feet hydrated before hitting the road by wearing moisture-wicking socks.

In addition to warming up and cooling down, runners should also practice some foot strengthening exercises to prevent further injury. These exercises can help support the arch of the foot as well as strengthen small muscles and tendons that are important for running. Exercises such as picks-ups, toe curls, ankle circles, and heel raises can be done at home or at the gym. Additionally, activities such as yoga can be beneficial because they require balance and stretch out those stubborn muscles at the ankles, feet, and toes. Taking proper care of your feet will ensure that you get back out on the road in no time.

Try Active Release Technique (ART).

Active Release Technique (ART) is a specialized massage technique used to treat musculoskeletal problems and help break up adhesion or scar tissue in the affected muscles. It’s effective for treating runner’s knee, shin splints, plantar fasciitis, and other conditions that cause foot pain. By breaking up scar tissue in certain areas and getting better circulation in those muscles, it reduces the amount of time it takes for these issues to heal as well as prevents further pain from developing.

During an ART treatment, the chiropractor uses his or her hands to find and release tight, painful muscles. The movements used during a session are specific and often repetitive, helping to break up the scar tissue and restore proper motion in joint tissue. It’s usually performed on areas that experience repeated stress such as the feet, which works well for those looking for relief from foot pain associated with running. An ART session may last anywhere from 15 minutes to an hour depending on how much work needs to be done and how severe the injury is; however, it can provide lasting relief for those who suffer from frequent running-related foot pains.

ART is a powerful treatment for anyone dealing with running-related foot pain. Not only can it help to break up scar tissue and restore normal motion in joint tissue, but it may also increase the overall health of the feet by reducing inflammation and helping to release pressure on other surrounding muscles. Additionally, since ART sessions use specific movements, athletes can continue to take part in physical activities such as running while undergoing the therapy.

Address Any Misalignments with a Podiatrist.

An orthopaedic podiatrist can help assess any misalignments in your feet leading to foot pain and provide custom orthotics. Orthotics — shoe inserts made of material such as plastic, carbon fiber, foam or leather — are prescribed according to the type of arch a person has and the normal alignment from their ankle down through their toes. Sometimes these are recommended for running shoes, but other times they can be used just for general wear. The benefit of getting properly fitted orthotics is that the extra support provides better balance and helps prevent injury due to an imbalance.

Podiatrists can also determine the best running shoes for your feet and gait. Many Foot Mechanics recommend trying out your new running shoes while you are at the podiatrist office so they can watch your gait and make sure you have the right shoe. An inexperienced runner may not even notice any imbalance in their foot strike until over time it has caused injury. Going to a podiatrist who specializes in sports medicine before beginning a running program is great preventative maintenance that can help you find relief from foot pain before it turns into an injury.

A podiatrist can address misalignments in the feet, ankles, and legs by referring you to a chiropractor. However, it is essential to keep in mind that running with an existing foot problem may require extra effort and should be followed with proactive maintenance throughout your running career. Prevention is vital for avoiding a long-term injury or condition such as plantar fasciitis, which requires time off from running and sometimes even surgery.

Wrapping it Up

Finding relief from running-related foot pain can take some time, but taking the right precautions and finding the proper treatments is key. A combination of self-care, ART therapy and getting fitted for orthotics by a podiatrist are important steps in helping to prevent any long term conditions or injuries. Taking care of your feet while participating in running is key to maintaining a healthy lifestyle.

By following the tips above, you can help reduce and possibly eliminate running with foot pain. Don’t forget: prevention is key! The sooner you address any imbalances or issues with your feet, the better chance you have of avoiding long-term injury or conditions. So take time to give your feet the care they deserve. Happy running!

3 Replies to “Eliminate Running With Foot Pain”

Leave a Reply

Your email address will not be published. Required fields are marked *