Foot pain from running: quick guide to cause and prevention

Ancient civilisations understood the value of running. The first recorded marathon was a legendary run from Marathon to Athens and has since set the stage for long-distance endurance events. Running is one of the leading ways to stay active and clear your mind. Sadly, the pounding of the pavement or treadmill isn't always kind to your feet. Over time, improper technique, poor footwear choices, or sudden increases in intensity can lead to discomfort and injury. So, like the ancient warriors, modern runners must take proper care of their feet.

We'll break down the common causes of foot pain, ways to alleviate it, and how to keep your feet in top shape for every run.

What makes your feet hurt or suffering while or after running?

Many runners will experience foot discomfort at some point during their running journey, but the reasons vary from person to person. To identify the cause, pay attention to when and where the discomfort occurs, whether it's after a long run, at the start of your run, or after a change in terrain or footwear. Identifying the cause is the first step to making running enjoyable again.

Plantar Fasciitis

If you've ever found yourself suffering from heel or arch discomfort post-run, it could be plantar fasciitis. Plantar fasciitis refers to a strain in the thick band of tissue along the bottom of your foot. It's identified by a sharp, stabbing sensation in the heel, especially in the morning. Runners who increase mileage too quickly or wear unsupportive shoes are more prone to it.

Hallux Rigidus

A stiff big toe can signal hallux rigidus. This can make pushing off while running extremely uncomfortable and, in some cases, very difficult. Repetitive stress to the area can eventually limit toe mobility, leading to strain in other areas of the foot.

Metatarsalgia

Pain and inflammation in the ball of the foot is known as metatarsalgia. Metatarsalgia often results from excessive impact on the metatarsal bones. High intensity running, poor footwear, or natural foot mechanics can contribute to a burning or aching sensation that worsens with activity.

Factors that could increase the risk of foot pain

Here's a few things you may be doing, without realising, that are contributing to your foot pain

• Sudden change in workout intensity: Rapidly increasing mileage or speed can strain your feet.
• Running form: Overstriding or poor foot mechanics, such as overpronation, add stress to different areas of the foot.
• Footwear: Wearing worn-out or unsupportive shoes that fail to absorb impact. Beyond soft cushioning of the heel and ball of the foot, INFINIRI socks reduce impact, and support proper foot alignment.
• Running Surface: Repetitively running on hard or uneven terrain.
• Pre-existing foot conditions: Conditions such as high arches, flat feet, or bunions can contribute to discomfort.

Tips to prevent foot pain

Running should make you feel free, not uncomfortable. Here’s how to stay ahead of foot discomfort.

• Choose the right footwear: Wearing supportive, well-cushioned shoes or socks like INFINIRI can make all the difference. Designed to reduce foot pressure and provide targeted support, they help maintain comfort and proper foot alignment.
• Gradually increase your training: Building up mileage and intensity gradually will give your feet a chance to adapt and reduce strain.
• Improve your running form: Adjusting your stride and gait will help minimise impact stress. Avoid midfoot landing and overstriding.
• Strengthen your feet: Exercises such as toe curls, calf-raises, and arch-stretching will help improve your endurance and foot stability.

How to alleviate your pain after running

If your feet are feeling the effects of a tough run, here’s some ways to recover.

• Rest and recover: Reduce your physical activity to give your feet a chance to bounce back
• Ice your feet: Icing your feet for 15–20-minute sessions can help with inflammation.
• Stretch and strengthen: Try out some foot exercises that focus on strength and stretching to loosen up any tight muscles.
• Seek for professional help: If your discomfort lingers, seek professional advice so you can get your feet assessed and receive personalised recommendations.

Running should always be freeing and fun. By understanding your foot discomfort, you can make smarter training choices to keep your feet comfortable kilometre after kilometre.

Fun fact: Running shoes in the early 20th century were made of leather and included metal spikes to increase resistance and speed. Today’s measures offer much more comfort and protection, like INFINIRI cushioning socks. Our socks are designed to prioritise foot health so you can hit your stride, push your limits, and enjoy every run!

Disclaimer: This article is for informational purposes only and should not be considered medical advice. If you experience persistent foot discomfort, consult a healthcare professional for an accurate diagnosis and treatment plan.