Foot and ankle pain is extremely common for runners. Learn about common conditions affecting runners, treatment and prevention for foot pain, and more!
Why Does Running Cause Foot Pain?
There are several reasons runners can experience foot pain. It may stem from improper footwear, injuries, poor technique, running long distances, and over-rotation of the foot.
Common Foot Conditions That Affect Runners
Plantar Fasciitis
This condition occurs when the plantar fascia tendon, which connects the heel to the front of the foot, is damaged. This can result from overuse, improper form, and excessive force. Symptoms include heel pain, foot tightness, arch pain, or stabbing pain at the bottom of the foot.
Bunions
A bunion is a bump next to the big toe that forms when the bones in the big toe shift. Wearing running shoes that are too tight or narrow may cause bunions. Additionally, wearing narrow shoes outside of running can cause bunions.
Achilles Tendonitis
Achilles tendonitis occurs when the Achilles tendon is damaged. This tendon runs from the lower leg to the heel bone. This condition can happen to runners who suddenly increase the intensity of their run. Symptoms include aching or stiffness in the back of the leg.
How is Foot Pain Treated?
If you are a runner experiencing foot or ankle pain, seek help from a foot doctor near you. Our foot doctors will inquire about your symptoms and perform a physical examination to determine the cause. Imaging may be used to confirm the diagnosis.
Your foot and ankle doctor may recommend the following treatments for foot pain:
- RICE (rest, ice, compression, elevation)
- Activity modification
- Physical therapy
- Brace
- Anti-inflammatory medication
- Custom orthotics
- Surgery
Tips to Prevent Foot Pain
If you are a runner experiencing foot and ankle pain, here are some simple changes to prevent foot pain:
- Change your running shoes
- Get custom orthotics
- Stretch before and after running
- Run shorter distances or take longer breaks between runs
- Ensure proper running form
Seek Help from a Foot Doctor Near You
If you are a runner experiencing foot pain, seek help from a foot surgeon near you. Our foot and ankle doctors are located in Nashville, Franklin, and Brentwood, TN. They have experience treating ankle sprains, Achilles tendon injuries, Morton’s neuroma, stress fractures, metatarsalgia, plantar fasciitis, arthritis of the foot and ankle, sesamoiditis, and more!
To schedule an appointment with one of our orthopedic surgeons specializing in the foot and ankle, call us or request an appointment online.
4 Most Common Foot Injuries Sustained by Runners
Podiatrist Siobhan McCutcheon on the Most Common Foot Injuries Runners Suffer From and How to Prevent Them
Your feet take a pounding as a runner. Even with the most technologically advanced cushioned running shoes, the repetitive nature of running, combined with the impact and force exerted on the feet, makes runners susceptible to foot injuries. We caught up with Siobhan McCutcheon, podiatrist and clinical director of Market Street Clinic, to find out the most common running-related foot injuries and how you can prevent them.
4 Most Common Foot Injuries Sustained by Runners
Plantar Fasciitis
The plantar fascia is a flat length of thick tissue at the sole of the foot that runs from your heel bone to your toes. Plantar fasciitis is a disorder in which the plantar fascia becomes inflamed, causing discomfort and soreness at the base of the heel or along the arch of the foot. This condition tends to be most significant in the morning or after long hours of standing or walking. One of the best ways to get relief is by stretching and strengthening the plantar fascia itself.
Ankle Sprains
An ankle sprain generally develops when the foot bends or rotates beyond its normal range of motion, causing the ligaments to overstretch or rupture. Symptoms include swelling, bruising, pain, and tenderness in the ankle, difficulty putting weight on the affected foot, stiffness or limited range of motion, and instability. To avoid ankle sprains, strengthen the muscles around the ankles and calves.
Metatarsal Stress Injuries
The metatarsal bones are a collection of five long bones that link the ankle bones to the toes in the front of the foot and give the foot its arch. These bones are especially prone to repeated pressure. Symptoms of a metatarsal stress injury include increasing pain on movement, swelling of the metatarsals, tenderness, tingling or numbness, and red or bruised skin in the affected area. Strengthening the glutes, quadriceps, calves, and core stability will aid prevention.
Morton’s Neuroma
Morton’s neuroma is caused by a thickening of the tissue surrounding the nerves leading to the toes. This condition commonly affects the ball of the foot between the third and fourth toes and feels like your socks are bunching up or like a small stone is in your shoe. High-impact activities, bunions, or hammertoe can contribute to this condition. It affects women more frequently than men. Reducing the pressure on the arch of the foot and strengthening the plantar fascia and other foot muscles can help prevent Morton’s neuroma.
Ideal Diet for Runners
Maintaining a good diet is essential for runners, providing the energy needed for running and aiding in recovery. Teyder, experts in orthopedics and sports medicine, offer dietary guidelines that can vary for each runner.
Recommended Foods for Runners
The diet of the runner follows the Mediterranean diet, which helps prevent injuries:
- Dried Fruit (dates, walnuts, almonds): Rich in carbohydrates, protein, vitamins, and minerals.
- Fruits and Vegetables: Consume two or three times a day to prevent oxidative stress and provide essential vitamins and minerals.
- Banana: High in potassium for muscle recovery and quick energy replenishment.
- Omega-3 (oily fish, walnuts, flax): Protects the heart and controls inflammation.
- Carbohydrates (algae, whole grains): Protect the intestinal mucosa and limit inflammation and immune reduction from high-intensity sports.
- Other Foods: Jelly and eggs (protect joints), sesame and cabbage (calcium), oily fish, legumes, nuts, seeds (phosphorus), pure cocoa (magnesium), oats (silicon).
- Honey: Provides energy, potassium, and phosphorus.
Foods Runners Should Avoid
- Sausages
- Bread and biscuits
- Butter and cream
- Sauces
- Ice Cream
- Fried foods
- Sweets
- Alcohol
When and How Should I Eat?
For runners, it is crucial to have a varied, complete, and balanced diet with breakfast, lunch, snacks (mid-morning and mid-afternoon), and dinner. Teyder advises:
- Breakfast: Bread with tomato, olive oil, and ham or cheese; yogurt; a fruit salad with nuts; muesli.
- First Snack: Yogurt or fruit.
- Lunch: Salads, vegetables, oily fish, chicken or turkey, whole wheat pasta, rice, vegetables.
- Second Snack: Nuts, fruit, bread with cheese, yogurt, or muesli.
- Dinner: Blue fish, vegetables, soup, yogurt, salad, fruit salad.
Hydration
Hydration is a crucial part of the diet, especially for runners who should drink more water than usual (1L per hour of running). Drink water or a sodium-rich beverage before, during, and after running to prevent flatulence and dehydration.
Can I Eat Before Running?
It is important to eat easily digestible carbohydrates (wholegrain cereals, wholemeal bread, rice, banana) between one or two hours before running. These provide glucose energy for running. Avoid consuming too much fat or sugar before running.
What to Eat After Running?
After running, it is essential to rehydrate and consume easily digestible protein to rebuild muscle fibers. Drink water or a sports drink and eat fruit.
Teyder, experts in Orthopaedics and Sports Medicine for runners.
