Your feet make contact with the ground some 1,500 times per mile of running. It's therefore not surprising that all manner of things can go wrong and cause one or both feet to hurt during or after a run. Soreness following a run may originate in bones, connective tissue, tendons or ligaments. In any case, foot pain is usually the result of overuse, inadequate footwear or both.
Plantar Fasciitis
The plantar fascia is a band of tough tissue that runs from the bottom of the heel bone to the ball of the foot, forming the arch of the foot. It can become inflamed as a result of overuse or trauma that overstretches the fascia. Pain is typically localized to the heel and is most severe in the morning. According to PubMed Health, factors predisposing runners to plantar fasciitis include flat feet or high arches, poor footwear, increasing training too rapidly and being overweight. Treatment includes arch supports, icing and anti-inflammatory medications.
Stress Fracture
Unlike a typical fracture, which occurs as a result of trauma, a stress fracture is an overuse injury that results in an incomplete crack in the affected bone that increases in magnitude over time and ultimately causes pain that increases throughout the course of a run. According to the American Academy of Orthopaedic Surgeons, the second and third metatarsal bones of the foot are the most common sites of stress fracture in the body. Rest is essential for healing, which usually takes six to eight weeks.
Metatarsalgia
Pain in the joints connecting the metatarsal bones to the bones of the toes, which are analagous to the knuckles of the hands, is called metatarsalgia. The most common cause of pain and injury to this area is a derangement in the weight distribution across the foot upon landing as a result of weakness of the small muscles between the toes. This pain, which centers on the underside of the foot and comes on gradually, can usually be eliminated with icing and well-cushioned shoes.
Morton's Neuroma
A Morton's neuroma is a thickening of the tissue surrounding the nerve that supplies sensation to the third and fourth toes. Over time, this nerve can become irritated in runners who pronate excessively or have anatomical aberrations, such as claw toes or hammer toes. Pain is usually present both between the toes and in the ball of the foot. Running on hard surfaces or in too-tight shoes can aggravate a Morton's neuroma. Treatment includes metatarsal cushioning pads, the application of ultrasound, orthotics and in some cases surgery.
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