Foot pain when running is commonly caused by plantar fasciitis, wrong shoes, overuse, or a stress fracture. Rest and see a doctor if it persists.
Common causes
- Plantar fasciitis (heel and arch).
- Wrong or worn shoes.
- Overuse or too much mileage too soon.
- Stress fracture.
- Achilles tendinitis.
- Metatarsalgia.
- Flat feet.
Home care
Rest, ice and stretch the calves.
Prevention
Replace shoes every 300 to 500 miles. Increase mileage by 10% a week.
See a doctor
If pain lasts over a week or you can’t bear weight.
Common running injuries
Foot pain in runners is often plantar fasciitis (heel and arch pain, worst on first steps in the morning), metatarsalgia (ball of the foot), Achilles tendinopathy, stress fractures or extensor tendinitis from tight laces. Plantar fasciitis affects about 10 percent of people in their lifetime, and runners are at higher risk.
- Stress fractures are more common after sudden increases in mileage, with pain that worsens with activity.
- Running shoes lose cushioning after about 300 to 500 miles.
- The 10 percent rule suggests raising weekly mileage by no more than about 10 percent, though evidence is limited.
Care and prevention
Rest, ice, supportive shoes, stretching the calves and plantar fascia, and gradually increasing mileage. A podiatrist can check gait and prescribe orthotics. See a doctor for pain that persists at rest, swelling, bruising or inability to bear weight, which may mean a stress fracture. X-rays may miss early stress fractures, so MRI can be needed.
Common running injuries
Foot pain in runners can come from plantar fasciitis, stress fractures, Achilles tendinitis, metatarsalgia and poor shoes. About 50 percent of runners get an injury each year, and the foot is among the most common sites.
Care and prevention
Rest, ice, supportive shoes replaced every 300 to 500 miles and gradual mileage increases (no more than about 10 percent weekly) help. See a doctor for pain that lasts or swelling.
Injury locations
Metatarsal stress fractures account for about 20 percent of stress fractures in runners. Plantar fasciitis affects about 10 percent of runners. Sesamoiditis, extensor tendinitis and Morton’s neuroma also produce forefoot pain. Pain in the heel suggests plantar fasciitis or Achilles tendinopathy.
Training and gear advice
Increase weekly mileage by no more than 10 percent, rotate shoes, run on varied surfaces and strengthen calves and foot muscles. Runners with high arches may benefit from cushioned shoes. Gait analysis at a running store or clinic helps. Stop running and see a doctor if pain is sharp, persistent for over 2 weeks or localized to a bone.
Based on data from the American Academy of Orthopaedic Surgeons and the British Journal of Sports Medicine
