Foot Pain

[AshleyWV]

I've been running for roughly 4 months. In October I completed my first 5k with no problems. I run 3/4 miles 5 days a week on a treadmill. I ran in a 5 mile Thanksgiving day run that has left me with pain in the outside of my left foot. It was not a fast run and I did not sprint. The pain is not sharp but more tender and only when I'm walking on it. It's been 6 days and my foot is still in pain when I walk but seems to very slowly be getting better.

Anyone else have experience with this? I believe this is because I was running outside instead of my usual treadmill run.

Any suggestions of a workout I can do to get my heart rate up while my foot is healing?

[WendyB]

Welcome to the forum.

You best bet is to go to a DR and get it checked out.

But running outside and treadmill are different so you should be fitted with the correct shoes for Outside.

You need to go to a good shoe store that looks at your gait and fits you properly.

[Baltoscott]

---

@AshleyWV wrote:

 ...

Any suggestions of a workout I can do to get my heart rate up while my foot is healing?

---

Might be a good time to join a local gym.  Injuries happen with exercise, and it is nice to have access to different equipment. You might really appreciate an elliptical about now 😃. In my case, I usually try to increase my bike mileage when my feet are hurting.

[MarciM]

In addition to @WendyB suggestion on shoes, also consider investing in good socks. I find the wrong sock can cause issues even if you have good shoes. Agree with @Baltoscott about the elliptical and bike. Having both in home can be a life saver, but a gym in the next best things for sure. 

[emili]

I think you need to give your feet a break. That is the only way you will prevent further injury. early spring I had a faint pain in my heel. I kept running and walking my several miles per day- until I couldn't even step on it without pain. I gave in. I bought inserts, I walked barely anything and burned calories on the elliptical instead. I just started running again without any pain less than two months ago. you have to take a break.

[Corney]

Ashleyvw:  If you have a high arch then you normally walk and run along the lateral border of your foot.  You need a shoe with a curved last and lots of padding to compensate for the rigidity of your foot, butt I would expect that would occur bilaterally.  Check the wear pattern of your left shoe with the wear pattern of your right shoe.  If your heel strike is occuring more laterally on the left shoe along with an increased wear pattern along the lateral border of the sole of the left shoe there could be a problem.  You may be avoiding normal toe off which occurs at the big toe.  Check the flexibility of the big toe in extension.  The big toe should be able to bend up toward your leg about 60-70 degrees easily, compare it with your right big toe.  If your left big toe lacks flexibility, you can try to increase that flexibility manually.  Checking the wear pattern of your running shoes can provide valuable information regarding how you run, giving you insight into possible problems before they become major.  I doubt the problem was from going from running on a treadmill to running outside.  Good luck!

[essieL]

Try doing some crunches, not complete sit-ups, but a half sit-up. (Full sit-ups can be hard on low back) This can help strengthen your core and is wonderful off your feet exercise 

[WendyB]

---

@Corney wrote:

Ashleyvw:  If you have a high arch then you normally walk and run along the lateral border of your foot.  You need a shoe with a curved last and lots of padding to compensate for the rigidity of your foot, butt I would expect that would occur bilaterally.  Check the wear pattern of your left shoe with the wear pattern of your right shoe.  If your heel strike is occuring more laterally on the left shoe along with an increased wear pattern along the lateral border of the sole of the left shoe there could be a problem.  You may be avoiding normal toe off which occurs at the big toe.  Check the flexibility of the big toe in extension.  The big toe should be able to bend up toward your leg about 60-70 degrees easily, compare it with your right big toe.  If your left big toe lacks flexibility, you can try to increase that flexibility manually.  Checking the wear pattern of your running shoes can provide valuable information regarding how you run, giving you insight into possible problems before they become major.  I doubt the problem was from going from running on a treadmill to running outside.  Good luck!

---

Go to a good shoe store. This is way to much

[shipo]

@AshleyWV, so let me clarify, you run three to four miles at a time, five days per week, and you've been following this training schedule for four months.  As a general statement, that should be enough time to strengthen your body, feet and all, to withstand the rigors of running a five mile race.  That said, if this is the first time in you're life you've done any endurance running, it could well be your skeletal structure is still developing and you might have developed tendinitis or a stress fracture in your foot.

[AshleyWV]

Thank you all for your responses. The pain has let up a lot and seems to be getting a little better everyday. The area on my foot has been feeling tight since I've been resting it so I'm working on stretching it. Hopefully I can complete a light jog this week without making it worse. 

[Corney]

AshleyWV:  When you go to a store that sells only running shoes be sure to take your old shoes with you so they can evaluate the wear pattern, then they can recommend the proper shoe that matches your running style.

[Corney]

AshleyWV:  I think shipo could be correct.  If your shoe shows excess wear along the lateral surface of your shoe, thats where you are landing after heel strike.  Since runners land with the force of 3 times their body weight as opposed to walkers that land with the force of their body weight.  You are putting a lot of force on the fifth Metatarsal the thinnest of the Metatarsal bones, and is not designed to absorb that much stress, so a stress fracture is possible.  Also you are stressing the Peroneus Brevis, Peroneus Longus, and Peroneus Tertius muscles that all insert on the fifth Metatarsal, possibly causing tendonitis.  Dorsiflex your foot(pull it up toward you) and try to Evert your foot(turn it so the sole is turned outward) and see if this movement reproduces your symptoms.

[Corney]

AshleyWV:  Pardon my mistake, my CRS is creeping up on me faster everyday.  The Peroneus Muscles all assist in Planter Flexion and Eversion, so you should push your foot down and turn your foot so the sole is facing laterally and see if this reproduces your symptoms.  Sorry for my error.

[wookietim]

I've had that. It's not fun. To be honest I never got to the bottom of what caused it... I do 5K's a lot (My last one was done in 27 minutes, 53 seconds, thank you - I am quite proud) but every now and then I end up with foot or leg pain. I suspect that sometimes I just put my foot down wrong or something. I let it heal by doing other stuff for a day or two and then it's okay again.