Injuries often occur during exercise, but it's often hard to pinpoint the cause of the pain. Foot pain could be the result of poorly fitting exercise shoes or physical attributes such as being overweight or aging. Common injuries in runners include plantar fasciitis, caused by inflammation of the tendon that runs along the bottom of the food, and sesamoidtis, or aggravation of the bones of the inner side of the balls of your foot.
Causes of Foot Pain
One of the biggest causes of foot pain while exercising is wearing the wrong shoes for your sport. Each person's foot is built differently and needs a different type of shoe, whether it's one for high arches, flat feet or overpronation. General purpose training shoes can be used for the majority of moderate exercising, such as playing light sports or walking. However, vigorous running such as running or cycling requires special shoes that should be fitted specifically to your foot. Find the right shoes for you by visiting a specialty sport for your store. The specialist will measure your foot and recommend the proper size and brand that is least likely to cause injury.
At-home Treatment
Many non-serious injuries can be treated at home. The basic RICE method--rest, ice, compress and elevate--works for exercise-related activities. Other at-home treatments include taking an anti-inflammatory medication such as ibuprofen to reduce swelling and pain. If you suspect the injury could be caused by a sudden increase in exercise, such as when runners add mileage, take a break from the exercise or decrease your mileage.
Medical Treatment
Not all foot pain will respond to home treatment. Call your doctor if the pain is sudden and severe or if the pain does not subside with one or two weeks of home care. It is especially important to call the doctor if you experience bleeding, bruising, deformity or if you cannot put weight on your foot. At your appointment, the doctor will likely ask questions about your exercise routine and any recent changes you made. He might take X-rays to determine if there are any fractures or abnormal growths. Certain conditions, such as Morton's neuroma, could require a cortisone injection, while other problems, like bunions or hammer toes, might necessitate surgery.
Common Foot Injuries
Pain in your heel is commonly caused by a bruised heel, a calcaneal stress fracture or Achilles bursitis, pain at the back of the heel caused by an inflamed bursa. Bursitis can also cause pain under the heel.
Pain on the ball of your foot or in the middle of your foot often results from a plantar fascia strain or inflammation of various tendons, such as the flexor tendons of the toes or the extensor tendons on the top of your toes. Any of your bones could have a stress fracture, as well. Other foot pain can be caused by blisters, callouses, corns or bunions.
Prevent Foot Pain
Prevent foot pain by wearing properly fitting shoes that have adequate support and room around the ball of your foot and toe. If you run, replace those shoes every 350 to 500 miles. Also, warm up before exercising and cool down afterward. Your cool-down period should include stretching, including stretching the foot muscles. Slowly increase the amount of exercise you do, especially if you are overweight or have been sedentary for a long period of time.
