After running, you can experience soreness in your feet. Blisters or "hot spots," plantar fasciitis and stress fractures are a risk for runners, whose feet absorb a majority of the impact of running. The alignment of your legs and feet affect your form. Even small flaws in structural alignment can lead to pain or eventual injury. Consult a podiatrist about your condition. He can recommend ways to prevent your foot pain.
Blisters
As you run, your feet move within your shoe. Friction builds up between your skin and your socks as well as the insides of your shoes. Blisters and "hot spots" form when that friction continues, irritating your skin. Fluid pools underneath the affected area, pushing your skin outward to form a blister. Hot spots are red areas that are not blisters, yet are still tender and sore to the touch. Most blisters form as a result of ill-fitting socks or shoes. Big shoes allow for too much foot movement while big socks can bunch together, resulting in increased friction. Tight shoes also lead to blisters and hot spots.
Plantar Fasciitis
Running also can cause soft tissue strains, such as plantar fasciitis. The plantar fascia is a band of tissue that acts like a rubber band between your heel and the ball of your foot to form your arch. When you run, this tissue is constantly being stretched. Swelling, tearing or bruising of the fascia can lead to pain and make running difficult. According to FamilyDoctor.org, plantar fasciitis is characterized by pain that occurs mainly in your heel. Resting and reducing your running mileage can help relieve symptoms. If you have a high or low arch, your doctor may recommend orthotic inserts for your shoes.
Stress Fractures
Stress fractures are small cracks in bones -- cracks that typically result from repeated foot strikes to the ground. The muscles, tendons, ligaments and bones in your foot absorb most of the impact of your running stride. Overuse can cause soft tissue to weaken, according to the American Academy of Orthopaedic Surgeons, transferring the shock of impact to your bones. The most common stress fractures in the foot occur at the second and third metatarsals -- the long bones in your feet -- although they can occur in other areas. Stress fractures must be diagnosed by a physician. Rest, a cast or boot and sometimes surgery are possible treatment options.
Preventing Sore Feet
Preventing sore feet involves your equipment, your anatomical alignment and your training regimen. Check your shoes and socks for proper fit to prevent blisters and hot spots. Talk to a podiatrist about your feet and your anatomical alignment. If you are flat-footed or have a high arch, you may need special running shoes or orthotics to prevent injury. Conditions like plantar fasciitis and stress fractures typically result from overexertion. Give yourself adequate rest and resist the urge to perform at a level your body is not ready to tackle. Avoid working through the pain. Instead, consult a physician to determine the source of your problem and possible treatment strategies.
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