Why Do My Feet Hurt After Running?

You are certainly not alone if you find yourself in discomfort after a run. Many people work long hours on their feet, which can often result in foot pain when combined with a healthy running regimen. You don't have to give up your exercise habit to live with less discomfort; there are numerous therapy choices and training methods that can help you continue running.

Is It Normal For Your Feet to Hurt After a Run?

It's easy to see how running might induce foot pain. Your feet include 26 bones and 30 joints, and running can impose extra strain on all of them. This can be exacerbated by other conditions, such as flat feet. So, certainly, a huge proportion of adults may have foot pain while jogging. Shin splints, back pain, and other sports injuries can worsen foot discomfort.

Common Causes of Foot Pain

Not all foot discomfort is equal. Throughout your running career, pay attention to your feet to determine what is causing your foot problems, pain, and discomfort.

- Plantar fasciitis 

If you are experiencing stabbing heel pain, it could be due to plantar fasciitis. While jogging may exacerbate the problem, this discomfort is typically felt most severely after standing for an extended period of time, ascending stairs, or getting up in the morning after spending the entire night on your feet. What is plantar fasciitis? It is an inflammation of the plantar fascia, a thick band of fibrous tissue that runs along the bottom of your feet.

- Metatarsalgia

Metatarsalgia, a fairly common overuse injury suffered by runners, can cause pebbles in shoes and bruises on the balls of feet. It occurs when excessive pressure is applied to the lengthy bones of the foot, the metatarsal bones. One of the most common causes of this type of pain is a rigorous jogging schedule.

- Stress fractures 

The impact of jogging on your foot can sometimes result in a stress fracture, which occurs most commonly in the metatarsal bone. These are little fractures that may be difficult to detect with an X-ray or bone scan. If you are having severe foot discomfort, see a sports medicine doctor.

Home Remedies For Plantar Fasciitis

Plantar fasciitis is a frequent ailment that can be quite aggravating for active adults. If you feel OK elsewhere, you may dislike the fact that your feet prevent you from accomplishing what you want to do. Fortunately, there are several things you may take to reduce your foot pain and go back to jogging.

Stretches and Exercises to Treat Foot Pain

Stretching regularly is one of the simplest ways to treat foot discomfort. If you commit to at least 15 to 20 minutes every day, you should see benefits and feel better. Here are a few simple stretches to help reduce foot pain.

Seated Towel Stretch

Tight calf muscles might exacerbate plantar fasciitis symptoms. This basic stretch requires a towel and is remarkably similar to "holding the reins" of a sleigh. This stretches a tight Achilles tendon. 

While sitting on the floor, stretch your leg in front of you. Wrap a towel around your wounded or hurting foot. Hold the towel in both hands and gradually draw your foot towards you while keeping your knee straight. Hold for 15-30 seconds, relax, and repeat twice more.

Frozen Water Bottle Rolls

Cold is an effective pain and inflammation reliever, and this workout mixes some cold with some massage to help alleviate foot pain. One of the key advantages of this workout is the increased blood flow to the affected area. Sit in a firm chair. Place your naked foot on a frozen water bottle or juice can. Roll your foot back and forth.

Wear the Correct Running Shoes

Even if you have the best jogging technique in the world, you cannot always avoid sports ailments such as plantar fasciitis. This might be the moment to inspect your running shoes. Your running shoes should appropriately distribute your weight when you run. 

Failure to do so may cause heel pain, knee discomfort, back pain, and other issues beyond foot pain. You can give your running shoes an extra boost by using shoe inserts to relieve soreness. More properly distributed weight and arch support allow you to reduce pain and avoid more pain and aggravation.