Made up of 26 bones, 33 joints and more than 120 muscles, ligaments and nerves, the foot can be easily injured from the strenuous impact of exercise. Even without athletic activity, the impact of regular steps inflicts a force about 50 percent greater than your body weight, according to the University of Maryland Medical Center. Foot pain can be debilitating and sit you out from exercise if proper care and prevention isn't taken.
Affected Areas
Pain from exercise can manifest in any part of foot, from the toes to the heel. Toe problems usually occur due to poorly fitting shoes, according to the University of Maryland Medical Center. The forefoot, or the front of the foot, typically feels pain in the metatarsal bones, which are five long bones that run from the front of the arch to the toe, or the sesamoid bones, which connect the first metatarsal bone to the big toe. Pain in the hind foot, or the back of the foot, can start at the heel, and run across the plantar surface---known as the sole---to the ball of the foot.
Common foot injuries from exercising include corns, calluses, blisters, muscle cramps, plantar fasciitis, and metatarsalgia.
Causes
Exercising injuries can come simply from being clumsy, such as if you tripped over a rock while running or misstepped during an aerobics class. However, if you do not know the source of the pain, it could come from one of these causes: poorly fitting or worn-out shoes; aging; being overweight; or over-exercising.
At-home Treatment
Mild foot injuries can be treated at home. Apply ice to your foot and elevate it just after you exercise to reduce pain and swelling. Stop exercising until the pain goes away and return to physical activity slowly as not to aggravate the injury. Over-the-counter medication such as aspirin, ibuprofen and naxproxen can reduce pain and inflammation. For injuries such as plantar fasciitis, special shoe inserts and stretching the foot could help.
Medical Treatment
Serious injuries should be brought to a doctor's attention, especially if you experience sudden and severe pain, if you cannot put weight on the foot or if the pain does not diminish from at-home treatment within one to two weeks. A doctor can take an X-ray of the foot to look for broken bones, inject cortisone for injuries such as plantar fasciitis, or remove corns and calluses. Surgery could be considered for bunions or hammertoes if the pain interferes with walking or other daily activities.
Prevention
Avoid the hassle of foot pain by paying attention to your footwear and taking proper care of your feet. Be properly fitted for shoes by a professional, especially if you are a runner, and try not to wear the same pair of shoes every day. Replace shoes as soon as they are worn out. Look at your feet regularly, paying attention to growths on the skin, the color of the skin and whether your toenails look healthy.
