Foot Pain After Running: 10 Most Common Causes And, The Way To Fix It (2023)


Are you suffering from foot pain after running?

Not able to understand the cause of pain??

And don’t know what to do?

Foot pain is a common complaint among runners, but it can also be confusing due to the wide range of causes and treatments available.

Some foot pain can require medical treatment, while others can be resolved with rest and a change in routine, such as changing running shoes.

Improper running shoes can cause foot pain in some runners, so make sure you’re wearing supportive, comfortable shoes even when you’re not running.

In this article, we will discuss all the causes of foot pain depending on the specific location of the pain.

So what are you waiting for?

Let’s start!!

Top of Foot Pain After Running

Extensor tendonitis is one of the causes of pain on the top of your foot while running.

You may also find swelling on the top of your foot, as well as a big bump along with the tendon’s insertion.

Extensor tendonitis is often associated with muscle imbalances such as extremely tight calf muscles, overtraining, or running hills.

Extensor tendonitis may also be caused by lacing the shoes too tightly or by wearing shoes that are too small or do not fit properly.

Examine your running shoes to see if they are causing a pressure point on the top of your foot.

If you do a lot of uphill running, especially on a treadmill, your foot extensor tendons can become overstressed and swollen.

Stretching all muscles, including the muscles along the front of your shin, and stretching your calf muscle is your best bet for mild extensor tendonitis.

Reducing inflammation with ice or anti-inflammatories can help; however, you should consult your healthcare provider before taking anti-inflammatories.

You can also try self-massage on tight muscles with a massage tool such as a foam roller.

You shouldrest for a few days, but once the extensor tendon is no longer inflamed, you canprogressively increase your running without pain.

If your shoes are too tight, try a different lacing pattern and slightly loosen your laces.

Lace your shoes around the shoe tongue in a ladder pattern rather than a traditional crisscross pattern to reduce the pressure on the top of your foot.

A specialist may prescribe custom-made orthotics or another treatment in more severe cases of extensor tendonitis.

Bottom of Foot Pain After Running

Foot Pain After Running: 10 Most Common Causes And, The Way To Fix It (1)

If the skin on the bottom of your feet hurts, you may be suffering from a variety of issues, including blisters and an athlete’s foot.

I. Blisters

Blisters, or tiny bubbles of skin filled with clear fluid, are a common occurrence among runners.

If you have a blister that isn’t painful, leave it alone because the skin protects it. It will finally split, allowing the fluid to drain.

If you get a blister, cover it with a product like Band-Aid Blister Block or moleskin to prevent infection and provide cushioning.

If the blister is very sore, it is possible to get it drained.

This should be done carefully and slowlyto avoid infection, particularly if you have any medical issues.

II. Athlete’s Foot

An athlete’s foot is a fungal infection that grows in moist, sweaty areas.

Itching, stinging, and burning between your toes and on your soles, painfully dry skin on the bottoms or sides of your feet, and peeling skin on your feet are all common symptoms of an athlete’s foot.

You’ll need to use an antifungal cream to treat the athlete’s foot.

Request a recommendation from your doctor or pharmacist for a prescription cream.

Apply a thin layer of the cream once or twice a day for at least two weeks or as directed on the package.

If it doesn’t go away within a few weeks, see a doctor.

Pain Inside of Foot After Running

If you have pain on the inside or outside of your foot, one of the reasons may be tendinitis (tendon inflammation) or a stress fracture.

These conditions are usually because of overuse (for example, increasing your mileage too quickly) or by wearing the wrong running shoes.

I. Tendinitis

The pain on the side of the foot from tendinitis develops progressively over a few weeks or months, and it is worse first thing in the morning and with exercise, easing with rest.

Mild tendinitis is usually treated with icing for the first 24 hours and then rest for a few days.

If you’re in a lot of pain, you may need to take a few weeks off from running.

A foot and ankle specialist may assist in the identification of other causes and can recommend a walking boot or physical therapy.

II. Stress Fractures

A stress fracture is another likely cause of pain on the side of your foot.

Side of foot pain from stress fractures, including tendinitis, usually begins mildly and progressively worsens.

You’ll eventually feel the pain even though you’re not running.

Tenderness and swelling may also be present.

Talk to your healthcare provider if you have pain on the side of your foot and have tried self-treatment with no relief.

Early diagnosis is important in cases of stress fracture because the injury may progress to a complete bone fracture.

Pain on the Outside of Foot After Running

Tendinitis, or inflammation of a tendon, is a common cause of outside foot pain after running, whether on the inside or outside.

It is normally caused by overuse, such as the mileage too quickly or wearing the wrong running shoes.

The pain on the outside side of the foot from tendonitis develops progressively over a few weeks or months, and it is worse first thing in the morning and with exercise, improving with rest.

You can easily treat Mild tendinitis with icing for the first 24 hours and then rest for a few days.

If you’re in a lot of pain, you may need to wear a walking boot and take a few weeks off from running.

A stress fracture is another possible cause of pain on the side of your foot.

Stress fracture pain on the outside of the foot usually begins slightly and progressively worsens.

You’ll eventually feel the pain even though you’re not running.

Tenderness and swelling may also be present.

If you find signs of a stress fracture and have tried self-care with little progress, contact your healthcare provider.

Early detection is important because the injury will progress to a complete fracture of the bone.

The majority of cases of outside foot pain are because of mild pre-existing conditions that, if left untreated, can worsen over time.

People in the most serious cases can feel pain when moving their feet or standing upright.

When a pinched nerve causes outside foot pain, a person can lose some or all of their foot sensitivity.

Basic precautionary measures, such as rest, can help to reduce outside foot pain. When walking, jogging, or cycling, wearing shoes with arch support can also help.

Foot Pain After Running Outside Edge

A common symptom among runners is numbness or tingling in the toes or foot.

The most common cause is wearing too-tight running shoes or tying your shoelaces too tightly.

This can cause numbness by putting pressure on a nerve in the foot or ankle.

If you believe you’re wearing the proper running shoes for your foot size and gait, but the issue continues, consult your doctor to find out other causes.

Pain in Arch of the Foot After Running

Plantar fasciitis can cause a stabbing or burning pain in your arch, particularly when you first step out of bed in the morning.

If you try to run, the pain may reduce and become more tolerable, but it usually returns an hour or so later.

Plantar fasciitis may be caused by overpronation, tight arches, or tight calf muscles (your feet roll in too much when you run).

It is more common in runners who have flat feet.

Calf muscle stretching can help improve arches’ tightness.

RELATED: Groin Pain After Running: 8 Potential Causes and Their Treatment

You should also try rolling a golf ball under the arch once a day for a half-hour.

This will help to relieve pain and increase blood flow to the affected region.

It will pain the first week, but by the second week, you will see some change.

If self-care is unsuccessful, arch supports or orthotics can help reduce pressure on the plantar fascia.

Pain in the Ball of the Foot After Running

Foot Pain After Running: 10 Most Common Causes And, The Way To Fix It (2)

Have you ever experienced pain in the ball of your foot after running?

If yes, then it will be because of Metatarsalgia.

A number of factors may contribute to metatarsalgia or pain in the ball of your foot.

Choosing shoes with good soles, avoiding walking barefoot, and using a pumice stone to remove calluses from the feet are all common treatments.

I. Metatarsalgia

Pressure and inflammation in the ball of the foot are referred to as metatarsalgia.

This is the region on the bottom of the foot between the arches and toes.

Metatarsalgia is a condition that affects the five bones at the bases of the toes, known as the metatarsals.

Metatarsalgia pain can be because by a variety of conditions and treated in a variety of ways.

Anyone can get metatarsalgia, but runners and those who compete in high-impact sports or spend a lot of time on their forefoot are more likely to get it.

People with high arches are more likely to suffer from metatarsalgia than others.

High arches place additional pressure on the metatarsals and heels.

Metatarsalgia is more common in people who have a second toe that is longer than their big toe.

People that have foot deformities such as hammertoes and bunions may have more metatarsalgia.

Not all of the causes of metatarsalgia are well understood.

Wearing ill-fitting shoes or high heels, in addition to being a regular runner, may cause metatarsalgia.

Excess weight can also play a role in metatarsalgia.

Metatarsalgia can also be caused by rheumatoid arthritis, osteoarthritis, or gout.

Pain in Toes of the Foot

If you feel toe pain when running, it may be due to a bunion or corn that is being irritated by your shoes.

I. Bunions

Bunions are a kind of joint deformity at the bottom of your toe.

Under excessive pressure, this joint’s configuration will change, causing the bone to hang down on the side of the foot.

To completely get rid of a bunion, surgery is needed to adjust the alignment of the big toe.

However, you can relieve the pain without having surgery.

To begin, ensure that your shoes are not too small or too tight.

After that, try to reduce pressure on the bunion.

Bunion pads, which cover the bunion and pad the area around it to relieve the pressure on the bunion, are probably available at your local drugstore.

If fitted properly, an orthotic may help relieve some of the pressure in some cases.

If you’re still experiencing pain and discomfort, book an appointment with a foot and ankle specialist.

II. Corns

If you experience skin changes such as a rough, painful lump on your foot, you might have corn, which is caused by excessive rubbing and pressure from too-tight shoes.

Corns may also occur as a result of wearing shoes and sandals without socks or wearing socks that are too small or have rough seams.

For certain people, removing the source of friction or pressure causes the corn to disappear on its own.

If that doesn’t work, try using a corn remover.

Corn removers are thin, adhesive bandages with a medicated, cushioned pad that fits over the corn and are available at most pharmacies.

The corn remover will reduce some of the pain and irritation, and the medicine on it will help in the removal of the corn.

You canalso get rid of dead skin with a pumice stone, nail file, or emery board before applying a fresh patch.

Consult your doctor if the pain is serious, andnot goingaway, is getting worse, or if you experience redness or some other symptom of infection.

RELATED: Ankle Pain From Running: 8 Potential Causes And Their Fixes

Final Thoughts

Pay attention to your body during and after your workouts, and change your training schedule as required.

Take note of your running patterns.

Make any necessary adjustments, particularly if you have footpain after running.

Aska trainer or a friend toobserve the technique and point out any imbalances that could be causing footpain.

If this isn’t possible, record a video of yourself running and see if there are any unusual movements.

Always treat foot pain as soon as you feel it.

Take a break from running until the symptoms have gone away completely.

If you are unable to treat footpain after runningon your own, consult your doctor.


1. What are the most common foot pains experienced by runners?

If you over-train, ignore the pressure or neglect preventative care, you can develop one of the following running foot problems. Some of the most common foot pains that are experienced by runners are mentioned below:

I. Blisters

II. Toenail damage

III. Hallux rigidus

IV. Plantar fasciitis

V. Stress fractures

VI. Metatarsalgia

VII. Morton’s neuroma

2. How Can I Prevent Foot Pain After Running?

We have mentioned some of the best tips to prevent foot pain after running:

I. Wear proper running shoes.

II. Monitor your running pattern.

III. Take help from orthotics.

IV. Choose a proper running surface for running.

V. Do stretching before and after your runs.

3. How Can I Treat Common Foot Pain at Home?

To treat common foot pain at home, follow the tips mentioned below:

I. Have proper rest; if you feel foot pain, then avoid running for some days and switch to other less impact aerobic exercises.

II. Apply ice packs to the pain areas to reduce pain and swelling.

III. Gently stretch and massage the pain area to reduce pain and pressure.

IV. To control swelling, wrap the pain area with tape and apply some medications.

4. How Can I Strengthen My Feet for Running?

Building and strengthening the tiny muscles in your feet will help you avoid injuries like plantar fasciitis and metatarsalgia and keep you exercising injury-free. To strengthen your feet for running, you can perform the following exercise:

I. Calf Drops

II. Toe Spread

III. Plantar Stretch

IV. Toe Lifts

V. Toe Spelling

VI. Towel Curls

VII. Heel/Toe Walks

VIII. Calf Stretch


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