by Sofia Moreau

Nothing quite compares to the euphoria of a good run – it’s liberating, invigorating, and quite simply, a joy for life. However, experiencing pain in your feet while running can dampen your spirits, if not put a complete halt to your running journey. Prompt identification and correction of the cause can get you back on your feet, basking in the sheer delight of running.

The distinguished running shoe company, Track360, offers an understanding of the five potential reasons your feet may ache during a run, along with practical solutions.

1. Overpronation-Caused Problems

Overpronation happens when your ankles roll inward due to flat feet, fallen arches, or weak leg and glute muscles. Incorrect landing can trigger a cascade of issues in your knees, hips, and spine and make running an ordeal. Your foot’s arch pain might point towards overpronation.

How to Address it:

Professional gait analysis or filming your run can help identify if you overpronate. Investing in running shoes designed for stability can offer the much-needed support to your ankles and feet and thwart further injuries. Strengthening glutes and encouraging improved running form through exercises like squats and lunges can be beneficial. Alternatively, rehab and physiotherapy can fortify the foot’s arch.

2. Not Stretching Enough

It’s no secret that runners often avoid stretching, despite it being a crucial aspect of their weekly routine. Tight muscles can lead to imbalances, injuries, and foot pain during a run.

How to Resolve it:

Adopting a strict stretching regime, constituting dynamic stretching before and after your run and gentle static stretching separate from running, can be immensely helpful.

3. Misfit Running Shoes

Wearing incorrect running shoes is a common cause of foot pain while running. Beware of the trap of favoring style over function when choosing your footwear.

How to Amend it:

Professional advice can be instrumental in finding the right shoes. Many running stores offer complimentary running gait assessments to ensure you pick the right trainers for your unique running style.

4. Underlying Injuries

Phrases like ‘IT Band’ and ‘plantar fasciitis’ are common among runners, who often accept getting injured as an inevitable downside of running. An underlying or undiagnosed injury could be the root cause of your foot pain.

How to Remedy it:

Pinpointing the pain site and then seeking professional advice on the possible injury is advisable. Plantar fasciitis, a common runner’s injury, is characterized by heel or under-foot pain due to inflammation of the fibrous tissue underneath your foot. Treatment generally involves sufficient rest, ice therapy for swelling reduction, and wearing aptly supportive running shoes.

5. Overly-Tight Shoes or Laces

Foot-top pain or numbness in your feet or toes during a run is typically due to overly tight shoelaces or small-sized shoes.

How to Mitigate it:

Runners commonly opt for larger-sized running shoes. It is essential not to determine your running shoe size based on preconceived notions of your ‘ideal’ size. If the top of your foot feels tender, you might have extensor tendonitis, inflammation due to your laces’ pressure. Loosening or re-tying your laces and ensuring that your shoes are sufficiently large can soothe this pain within a few days.

To explore more about Track360 and their range of running shoes, please visit their website.

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