Exercise exerts a large amount of foot on the 26 bones, 33 joints and 126 muscles, ligaments and tendons located in your feet, according Dr. Jeffery Lucido, a podiatrist at Brooklyn Foot Health Center. Nearly all individuals will experience foot pain at some point in their life. Those that participate in exercise, sports and running are especially susceptible to sore feet. Sore feet due to exercise is often the result of poor mechanics, poor choices of footwear and deformities to the feet.
Location
Foot pain normally occurs in one of three areas of your feet. Exercise can lead to pain in the toes, the forefoot or the back of your foot near your heel. Toe problems are generally the result of wearing ill-fitting shoes during exercise. Pain in your forefoot is generally the result of excess stress placed on your metatarsals -- the long bones inf your foot that extend from your toes to your arch. Pain in the back of the foot most commonly affects the heel -- Achilles tendinitis -- as well as the sole of the foot -- plantar fasciitis.
Causes
High-impact exercises including jogging and aerobics can lead to foot pain. Poor mechanics, improper shoes, muscular imbalances and poor circulation can also distribute the stress of exercise unevenly on your feet leading to foot pain. Individuals with leg length discrepancies can also experience foot pain while exercising. Arthritis, osteoporosis, diabetes, anorexia, high blood pressure, heart failure, pregnancy and hyperthyroidism can all affect your feet as you exercise.
Foot Conditions
High-impact exercise can lead to a variety of issues that cause sore feet. Corns, calluses, blisters, plantar fasciitis, metatarsalgia and ankle injuries are among the most common types of foot injuries. Toe pain can be caused by ingrown toe nails, bunions and hammer toes. While these conditions are not the caused by exercise itself, exercise can increase the severity of many toe conditions. Forefoot pain can be caused by neuromas, stress fractures and sesamoiditis. This conditions are often the result of over-training. Pain the back of your foot is often associated with tarsal tunnel syndrome, bursitis, heel spurs, foot deformities and excessive pronation. Having flat feet or abnormally high arches can also lead to bio-mechanicial abnormalities as you exercise.
Footwear
Wearing appropriate shoes as you exercise is one of the easiest means of preventing exercise-induced sore feet. Shoes should have adequate cushioning and enough space for your toes. You should have a 1/2 inch of space between your large toe and the tip of your shoe. You should also be able to wiggle your feet while standing. Shoes should feel comfortable when you buy them; you should not have to break in a new pair of sneakers.
Pain Relief
If you experience sore fee after exercising, there are many home remedies that can help to ease your pain. You can use over-the-counter pain relievers or try the R.I.C.E. method. The R.I.C.E method includes resting, icing your injury, using a compression bandage and elevating your sore foot above your heart. If your pain persists for more than a few days, you should visit your doctor. A doctor will perform a physical examination as well as order an X-ray in order to rule out a fracture.
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