Exercise requires enough discipline as it is, without the extra burden of having to deal with foot pain. It is best to not simply ignore the pain, as it might be signaling a problem that could get worse. Get a consultation from your physician or podiatrist, who can properly diagnose the problem and develop a treatment plan. Meanwhile, for some problems, you can reduce the symptoms by getting new, better quality or better fitting shoes. Often, well-placed pads can reduce pain or improve the underlying problem by reducing stress on the foot.
Pain on Top of Foot
Pain, swelling and redness along the long, thin bones that run along the top of your foot may indicate a bruised or broken metatarsal. Touching or pressing the area will cause severe pain. If you have a metatarsal stress fracture, you should stop running, minimize activities that trigger the pain, and get an appointment to see your doctor. Padding will not help this condition.
If the pain on your foot does not conform to symptoms of a metatarsal stress fracture, you might have shoes that are too tight or you may have a bone spur. Get bigger shoes and tie your shoes less tightly. A bone spur is a small boney projection that develops along the edge of a bone or where ligaments and tendons connect to the bone. Bone spurs can press against nerves to cause pain. Stress and pressure on the spur can exacerbate the pain. Try making a doughnut-shaped pad out of 1/4 inch piece of foam to protect the spur. Glue the pad to the tongue in your shoe or tape it onto your foot before exercising.
Heel Spurs and Bruised Heels
Spurs can develop on the heels as well as on top of the foot. As with the top of the foot, use doughnut-shaped foam pads to minimize stress and pressure on the bone spur. Your heel can be bruised by either repetitive pounding or sudden impact. Pounding or impact can push the fat that protects the heel bone off to the side, leaving the bone unprotected. Rest the heel until it heals, and cushion the heels of your shoe with an insole or heel pad.
Plantar Fasciitis
Small rips in the plantar fasciitis tissue that runs along the bottom of your foot from your heel bone to your toes causes inflammation and heel pain, especially in runners.The pain typically starts first thing in the morning, improves with initial use, but then gets worse as you stand or move about during the day. Plantar fasciitis is caused by shoes that are too loose or lack cushioning or arch support. It can also be caused by exercise or activity that places stress on your heel. Heel pads and arch supports from your pharmacy can improve your symptoms. If pain persists, you might need to get orthotics from your doctor.
Bursitis
The persistent pounding of your feet against the ground can cause small fluid-filled pads, called bursae, to form. These pads cushion bones, tendons and muscles near joints, but they also become inflamed and painful. Bursae can form on your heel or at the joints where your toes connect to the balls of your feet. Press between your toes and the balls of your feet to locate the tender areas. Relieve pressure on these areas using foam padding or metatarsal pads from a drug store. Tape the padding on the back part of the balls of your feet, where the balls meet the arch of the foot.
Morton's Neuroma
Morton's neuroma occurs when a benign nerve mass places pressure on the intermetatarsal nerve as it crosses from the front of the foot to the toes. Commonly, the pain is localized between the third and fourth, or second and third toes. Wider shoes can relieve symptoms. Also, try using gel pads to cushion the balls of the foot or place metatarsal pads where the ball of the foot meets the arch.
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