Improper jogging mechanics, poor running shoes, or a flat foot or high arch may increase the risk of injury and foot pain during jogging. Conditions such as plantar fasciitis, stress fractures or heel spurs may also cause foot pain. Treatment and prevention include exercise modifications and wearing proper shoes and orthotics. If you suffer from chronic foot pain during jogging, consult a podiatrist.
Risk Factors
Improper jogging mechanics and training techniques may place too much stress on the foot, causing injury and pain. Worn or poorly fitted running shoes may also alter running mechanics and not provide proper shock absorption. Another risk factor is a foot structure abnormality, such as a flat or high arch, which may prevent the foot from functioning normally during jogging. Strength or flexibility imbalances of the lower extremity muscles may also lead to foot pain over time.
Injuries
Plantar fasciitis is inflammation of the plantar fascia on the bottom of the foot and may cause pain around the heel. A heel spur, which is often associated with chronic plantar fasciitis, may also cause heel pain. Sesmoiditis is inflammation of the sesmoid bones located underneath the big toe on the ball of the foot, and jogging may increase inflammation and pain. A stress fracture is when a bone partially cracks. Pain is usually over the stress fracture site, but may radiate from the fracture site as well. Other foot injuries that may cause foot pain are foot muscle strains, tendinitis and blisters.
Pain Management
Rest, ice and over-the-counter pain medications such as acetaminophen may help alleviate pain. A stress fracture may require immobilization from a walking boot or cast to promote healing and reduce pain. A night splint, which is a device worn at night to keep the foot in dorsi flexion, may help alleviate some of the pain with plantar fasciitis.
Exercise Modification
Initially, you may have to stop jogging until your foot pan is managed. Swimming, biking and other low-impact activities are good exercise alternatives until jogging may be resumed. Strengthening and stretching exercises should be integrated into your exercise regimen, if weak and inflexible muscles of the lower extremity are suspected. If poor jogging or running biomechanics are contributing to the foot pain, seek assistance from a physical therapist or personal trainer. When restarting a jogging regimen, frequency, duration and tempo should be increased slowly. Jogging should also be done on a treadmill or even ground, and new surfaces should be introduced slowly.
Shoes and Orthotics
Wearing proper shoes for jogging may also help reduce the risk of reoccurring foot pain and injury. Joggers with flat feet should wear a more rigid or supportive shoe to prevent excessive pronation. Joggers with high arches should wear a more flexible shoe to promote mobility and shock absorption. If foot pain still occurs with the proper shoes, consult a podiatrist about orthotics for additional support.
