5 Reasons Why Your Feet Hurt While Running

Running is a fantastic activity for your heart and mind, but it’s notoriously tough on your feet and ankles. If you’ve ever had to cut a run short because of a sudden ache or persistent throbbing, we at Clifton Foot & Ankle Center know how frustrating it is. And we also know some common reasons why it’s happening, which we’ll tell you about below.
Overuse and Training Errors
The most frequent cause of running pain is simply doing too much, too fast. Your tendons, bones, and muscles need time to adapt to new stresses. So, if you suddenly spike your mileage, duration, or intensity, you risk overloading your system.
This often leads to classic overuse injuries like Plantar Fasciitis, Achilles Tendonitis, and even stress fractures, which happen in the first place because tiny bone cracks aren’t given the time they need to heal between runs.
Footwear and Gear
Your shoes are your most essential running tool, and neglecting them is a fast track to injury.
The cushioning and stability within your running shoes break down internally after about 300 to 500 miles, and this directly impacts your joints and bones. Similarly, wearing the wrong type of running shoe for your foot structure, like running a 5k in a casual pair, can leave your feet vulnerable because they lack the specific shock absorption and arch support that running demands.
Biomechanical Issues
But what if it’s not a training or equipment issue? It may be something more inherent to your nature: your unique foot structure. It significantly impacts how you absorb force.
If you have flat feet, for instance, the repetitive motion of running can overstretch the tendons and fascia and cause chronic strain. On the flip side, if you have high arches, your feet may be too rigid to absorb impact efficiently, which sends forces directly up your leg and increases the risk of bone injuries. These inherent flaws in foot mechanics are magnified with every mile.
Acute and Soft Tissue Problems
Sometimes the pain is acute. Missteps on uneven sidewalks can cause ankle sprains that bring your run to a sudden halt. But even less dramatic issues, like blisters or black toenails, are signs of a footwear problem.
Blisters occur from friction due to an ill-fitting shoe or damp socks, and toenail trauma often signals that your toes are jamming against the front of your shoe due to poor fit.
Muscle Weakness and Imbalance
Pain in your feet might actually be caused by weakness higher up. Tight calf muscles constantly pull on the Achilles tendon and heel. And if your hip muscles are weak, your knee might collapse inward during your stride and cause rotational stress that affects your ankle and foot.
Addressing these muscle imbalances is crucial for achieving a stable, pain-free running form.
For more foot care facts and advice, consult Dr. Kenneth R. Wilhelm at Clifton Foot & Ankle Center in Fairfax County, Virginia, about any podiatric concerns you’re facing. Set up an appointment today to find relief!