Why Do My Feet Hurt When I Run

Why Do My Feet Hurt When I Run? (We Have Answers!)

Why Do My Feet Hurt When I Run? ( We Have Answers)

Have a sharp painful sensation in your feet? Do you often suffer from foot problems while running?

If you said “yes” to any of these questions, then you’re not alone. From beginners to seasoned athletes, foot pain can be a nightmare when it comes to enjoying the sport you love.

However, you don’t have to continue to suffer. In this article, we are here to help you find out just what is making your feet hurt when you run, offering possible reasons as well as solutions to prevent and treat your symptoms to get you back on track in no time.


Reasons Why Your Feet Might Be Hurting

1. Improper Shoes

If you’ve been constantly experiencing pain on the insides of your foot, then it’s most likely due to wearing the wrong shoes. Depending on your foot’s shape, knowing it can make a huge difference when it comes to choosing the right shoes for running.

Selecting the best shoes for your feet can be intensive but worth it. You can go into a sports store and ask for a shoe fitting. You can then determine your ideal shoe type and get a customized running shoe.

There are some things to consider when doing a shoe fitting: for instance, if you have flat feet, you will want to find shoes with good arch support. Make sure that the shoe is snug, but not too tight, and have at least one inch of space between your toes and the front of the shoe.

For a demonstration on how to find your running shoe, check out this video: 

How to Find the Right Pair of Running Shoes.

If you need extra support, then consider getting insoles for your shoes. Easy to wear, you can find them at good, affordable prices such as this one from Powerstep: Full Length Orthotic Shoe Insoles Original.

Finally, avoid wearing high heels or flip-flops for long periods of time when not running, as they can damage the foot’s structure and create other long-term ailments including muscle and back pain.

2. Foot Injury

One of the most common reasons for foot pain is due to induced injuries. Regardless of whether you are a beginner or professional runner, anyone can experience foot injuries.

Induced injuries can be caused by two reasons: untrained muscles or over-exercising.

  • Untrained muscles, especially for beginners, force the body to compensate by putting more stress on the foot, thereby making it susceptible to problems with bone and tendon structures inside.
  • Over-exercising leads to muscle strain. Since they don’t have as much time to recover, your muscles are more prone to breaking down, therefore creating stress fractures and tendinitis on your foot.

So now you’ve figured out what is bothering your foot. Now, the next question is how do you treat it?

Unfortunately, there isn’t a single, right answer; depending on how injured it is, you have several options:

a) Take time off from running. Sometimes, it is a matter of taking a break from strenuous exercises, as it puts less stress on your feet, allowing you to heal naturally. Substituting with low-impact activities like swimming can also help keep you fit while not running.

b) Strengthen your muscles.Performing strength training exercises on weak, untrained muscles will not only help your feet get better, but also provide it stability in the long term. Workouts involving weights and resistance training are the best for toning your muscles and getting you healed in no time.

For more information, check out our previous article "what workouts to do at gym for running"

c) See a podiatrist if problems don’t go away. If after several months you haven’t seen any improvement, then it is time to see a podiatrist. They are specialized to examine, diagnose, and treat your foot, and will provide you more comprehensive results.

More information related to the topic can be found here: Signs your foot or ankle injury is serious.

3. Other factors (body weight, inflexibility, diet and activity)

Perhaps your foot pain isn’t caused by shoes or injury. There might be other factors instead; here are a few:

* Body weight: the more weight you have, the more stress is placed on your feet as they need to compensate for the extra weight. Making an effort to lose weight is the most obvious way to lessen the pressure from your foot.

While not as apparent, Inflexibility can also trigger foot pain and injury, due to tight muscles which put stress on your feet. Doing stretching exercises will help return your body to its supple form, as well as relieve the pressure from your soles.

* Even Diet and Activity can play an important role for your feet. Not drinking enough water or an imbalanced diet can lead to foot cramps which, while not as severe as a chronic injury, can nevertheless be painful.

Staying hydrated and eating potassium-rich foods like bananas or dark, leafy greens will not only fight cramps, but also reduce blood pressure and other cardiovascular problems, thereby keeping you healthy and fit.

If you sit or stand for long periods of time, it can create muscle stiffness and add pressure to your feet. Finding a balance between the two will take that pressure off.

Take-away Message (Conclusion)

Having foot pain while running can be caused by many factors, but not all of them are life-damaging. By knowing what to do, you can treat and prevent it from occurring again in the future.

Feel free to send us a comment if you have any questions about foot problems; we would be glad to help!

Here are the steps again you can take to combat the pain:

  • Select the right shoe according to your foot shape. Consider getting insoles as well, such as this one: Powerstep Full Length Orthotic Shoe Insoles Original.
  • Work on strengthening weak muscles and know when to take time off.
  • ​Maintain a healthy diet and lifestyle.
  • Know when to see a podiatrist when symptoms don’t improve.

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