If you have warmed up, stretched your legs -- especially your calf muscles and Achilles tendon -- and haven't dropped a weight on your foot, you shouldn't have foot pain after working with free weights. If you regularly experience foot pain after using free weights, however, a number of conditions may be at play that require a visit to your doctor for proper diagnosis.
Plantar Fasciitis
Plantar fasciitis is an inflammation of the band that runs under your arch. You typically feel pain in your heel, but lifting weight shouldn't cause this pain. However, if you lift very heavy weight or mix your weightlifting with running, you may be at risk for this condition. To avoid it, the American Academy of Orthopaedic Surgeons says to stretch your calf muscles and feet and warm up properly before working out. In general, plantar fasciitis resolves with rest, ice and the use of non-steroidal anti-inflammatories. In addition, you can stretch your foot by pulling back gently on your toes.
Stress Fracture
Stress fractures occur when you overwork your muscles, causing them to stop absorbing the shock of impact. Although weightlifting won't cause stress fractures from overuse, you can exacerbate any potential fracture in the fragile bones of the foot when you lift heavy weight. Most commonly, stress fractures occur in the heel or at the top of the foot, near the big and second toe. Rest is the key to recovery.
Tarsal Tunnel Syndrome
Tarsals are tiny bones that are on the inner part of the very top of the foot, just under the ankle. When you experience pain in your foot, it may be due to compression of the nerves that pass through this area. When weightlifting, the additional weight may exacerbate an already compressed passage. Typical treatment includes evaluation by your doctor and orthotics that relieve any overpronation that may be the root cause of the pain, according to the Sports Injury Clinic.
Bursitis
Bursa are fluid-filled sacs that help tendons move over bone. When they're irritated, they become inflamed, causing a condition known as bursitis. In the foot area, your heel can become inflamed if the bursa become irritated. Although this is typically a result of impact such as running or jumping, if you have already irritated the area with other exercise, free-weight workouts may cause further irritation and inflammation. Bursitis is normally treated with rest and non-steroidal antiinflammatories, the Sports Injury Clinic says.
References
- American Academy of Orthopedic Surgeons; Plantar Fasciitis and Bone Spurs; June 2010
- American Academy of Orthopedic Surgeons; Stress Fractures of the Foot and Ankle; July 2009
- Foot Pain Explained: Tarsal Tunnel Syndrome
- Sports Injury Clinic: Tarsal Tunnel Syndrome
- Sports Injury Clinic: Inflammation of the Bursa Under the Calcaneus (Heel Bone)
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