This is an article written by Megan Howard from the website findmyfootwear.com that discusses the several factors that contribute to foot pain during exercise. I very rarely accept guest posts on my website as much of the information people send to me does not align with my principles of movement and addressing the root cause of problems. However, in this case I found this article provided some good information that may help people find a solution to sore feet from exercising.
5 Reasons Your Feet May Be Hurting
As an active person, your feet work hard and we often underestimate just how much strain we put on them. In athletes, foot pain can be a common problem, but it’s not just runners who are affected. Because your feet handle so much impact, they can suffer from a variety of ailments and conditions. Stretching, rest, or wearing the correct footwear can provide solutions to some of these problems. However, it might not be so straightforward for others, and they might require medical intervention.
When exercising there’s good pain and bad pain. When it comes to your feet, you need to know the difference.
1. Plantar Fasciitis
This condition occurs when the tendon that runs along the bottom of your foot, the plantar fascia, is injured due to overuse. The tendon acts as the body’s shock absorber, so it's in the firing line when you work out. Plantar fasciitis is often an underlying issue that's perceived to come out of nowhere. However, it builds up over time. As it gets better with exercise, it’s often ignored until it becomes debilitating.
Wearing the incorrect training shoes, suddenly increasing training intensity, and pressure because of weak muscles in the leg can also contribute to this injury. The best way to treat plantar fasciitis is to identify the cause. A sports therapist or your general practitioner should be able to provide insight as to why you’re experiencing pain and determine a treatment method.
2. Stress Fractures
Sudden movements or increased training intensity can exert an additional force on your foot and potentially fracture one of its 26 bones.
This is an issue that can build up over time and be aggravated by a training routine. Or, it can come about as a result of forcing your foot into a position by missing a step, or bumping it against something. Stress features happen so quickly, the only way to prevent them from occurring is to be vigilant and pay close attention to your foot placement and gait.
3. Extensor Tendonitis
When this condition occurs, the tendons on the top of your foot become inflamed because of overuse. These tendons are responsible for moving your foot, and as a result, they allow for mobility when exercising.
An easy way to identify this injury is to determine if you experience pain while moving your toes. Sometimes this pain is confused with a stress fracture, another injury that arises as a result of overuse and overexertion.
The causes are very similar to plantar fasciitis. Therefore, they need to be properly identified to treat the injury and manage the pain.
Always make sure you wear the correct shoes, stretch out your muscles, and avoid putting too much pressure on your feet, especially when they are feeling pain.
4. Bunions
Easily identifiable as a bump located around your big toe, bunions are generally caused by friction and pressure on the joint. This is generally caused by shoes that are too tight that rub against the foot as you walk or run.
Bunions can cause your big toe to become crooked, forcing it into position closer to your second toe. Pain and inflammation are almost guaranteed and can make walking and running rather difficult. When choosing shoes, always make sure that the toe area has sufficient space for your longest toe—nothing should rub against the shoe or force your toes into uncomfortable positions.
Bunions are an issue on their own, but they can lead to bigger problems if you adjust your stride or stance to accommodate the pain they cause. This can throw your balance out and lead to a far more serious injury.
5. Flat Feet
As the name implies, your foot is flat, which means that you have no arch—your whole foot touches the floor while standing. Sometimes, people are born with genetic conditions that may predispose them to excessive pronation but in many cases, this develops due to poor movement strategies and instability.
High-intensity exercise can cause the tibial tendon, the tendon connecting your calf muscle to your feet, to become inflamed and painful due to overuse. People with flat feet are also more inclined to develop bunions and plantar fasciitis.
Orthotic inserts can assist in correcting this problem, as can wearing shoes designed for flat feet when running or working out. However, the greatest effect will be addressing the weakness and instability with the muscles of the foot using exercises that encourage it to work as they were designed. This is by no means a quick fix, and will take some time and effort.
Generally, it’s not flat feet that are the issue, but the associated conditions that arise from their physiological structure.
The Bottom Line
When it comes to exercise, you need to give your feet proper support to prevent injury. This is most easily achieved by wearing the correct footwear. If you’re unsure about what to wear, you can chat with a sports professional or your trainer about what options will suit you. Alternatively, you can consult with a podiatrist or orthopedist for a medical opinion.
Sometimes, especially when it comes to running, shoes can be fitted and customized according to the shape of your foot. This can help to ensure your foot stays well protected and is positioned correctly. Orthotic inserts can also be designed for your feet, and these inserts fit inside your shoes to provide support where necessary.
If you are already feeling pain and inflammation, rather wait for it to subside before being fitted for new footwear. Swelling will impact the shape and size of the shoe.
Act Fast:
If you experience foot pain at any stage, stop exercising and try to identify what may have caused it. Don’t power through the pain, as this can aggravate the injury and do a lot more harm than you realize.
Often, resting your foot and taking over-the-counter anti-inflammatories will assist in recovering from your injury. However, if the pain persists, consult your doctor and determine what course of treatment will suit your condition best.
Foot pain can be debilitating, and it has the potential to bench you for a long period of time. If your feet are giving you issues, address the problem sooner rather than later so you can get back to training as quickly and safely as possible.