Nothing is more frustrating than sore feet when you want to run. Sometimes, you can remedy the pain by cutting back on your training routine or just wearing newer and better shoes. However, other types of foot pain may be the result of an injury, and these often require medical attention. See your doctor if your pain is debilitating or is not resolved by at-home measures and rest.
Overtraining
In your zeal to be a runner, you may have become too enthusiastic and worked your body into overtraining. Generally speaking, healthy adults do not need more than 1.25 hours of vigorous exercise, such as running, each week. While you can do more than this if your fitness level allows, running too much too quickly can lead to pain and even injury. If you are new to running, you might try walking first to build strength and stamina, and slowly work jogging and then running into your regimen. To avoid fatigue and injury, you should not increase your mileage by more than 10 percent each week.
Time for New Shoes
If you are a regular runner, you should replace your shoes at least twice a year, or every 300 miles. Bad or old shoes do not give your body the support it needs during your runs, and wearing them can lead to blisters, shin splints, sore muscles and foot pain. Though they often come at a price, good shoes are well worth the pain and discomfort they will save you, not to mention the potential injuries. Talk with a sports store employee if you need help selecting the shoes that are best for you and your fitness routine.
Other Causes
Foot pain can result for a variety of additional reasons. You could have Achilles tendinitis, bone spurs, stress fractures, calluses, bunions or ingrown toenails. You might also have osteoarthritis, plantar fasciitis, or an underlying condition like gout or diabetes that is causing your foot pain as a side effect. A doctor can better determine the root cause of your pain, as well as give you instructions on how to treat it.
Self-Care and Medical Attention
If you believe your foot pain is due to an overuse injury or bad shoes, it will most likely develop within a few hours after your run. You should stay off the foot as much as possible, ice it for 15 minutes three times a day and keep it elevated. If the pain does not subside within two to three days, go see your doctor. However, if you have an exposed bone, are unable to put weight on your foot or have severe pain and swelling, seek immediate medical attention.
