The Top of My Foot Hurts After Running

Man jogging in park
A man is jogging in the park. (Image: Steve Mason/Photodisc/Getty Images)

Running is an effective cardiovascular exercise, but it can be difficult to stick to if you are suffering from an injury such as shin splits, knee meniscus damage or foot pain. Because there are many factors that can cause pain across the top of your foot after running, you may need to see a physician to determine if you have a serious issue. And there are several strategies that you can try if your pain is not severe.

RICE Your Foot

A do-it-yourself strategy, R-I-C-E stands for rest, ice, compression and elevation and is a commonly prescribed protocol for orthopedic injuries. If you are experiencing pain across the top of your foot when running, then you need to rest for a few days up to a few months until you are able to run without pain. Consider walking or cycling or any other exercise that does not stimulate your pain. Use ice for the first 24 hours after an injury along with elevation to help reduce swelling. You may also benefit from a compression wrap bandage but should receive instruction from a health care professional on the proper technique for wrapping your ankle to prevent any unwanted side effects.

When To See Your Doc

Any moderate to severe pain that limits your ability to walk may indicate a severe injury such as a fracture or tendon tear. See a physician immediately if you are experiencing these symptoms, especially if they persist even after you stop running. Your physician may recommend that you are splinted, casted, keep your weight off the injury or have surgery.

Extensor Tendonitis

Your ankle extensors move from the top of your foot up through the front of your lower leg and can be agitated when you are running. If you have pain across the top of your foot when you curl your toes, you may have extensor tendonitis. Examine your running shoes to make sure they are supportive and designed for running. Also, take care to ensure that your shoes are not laced too tightly as this can cause inflammation across the tendons and result in tendonitis.

Stress Fracture

Stress fractures can happen when you run, especially if you are overweight, as your increased body mass places increased strain on your bones when you run. However, these fractures can happen to any runner, even if you have years of experience without a history of a stress fracture. If you experience pain repeatedly in the same place on your foot and the pain is exacerbated by running, you may have a stress fracture. Prolonged rest is the most important component of healing and you may need to refrain from running for several weeks to several months to recover.

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