Do Your Feet Hurt Because You Been Running

Running is a fantastic form of exercise that provides numerous physical and mental benefits. However, it’s not uncommon for runners to experience foot pain after a long run or intense training session. As someone who has been an avid runner for years, I have personally dealt with my fair share of foot discomfort. In this article, I will delve deep into the reasons why our feet can hurt after running and provide some tips on how to prevent and alleviate this pain.

The Impact of Running on our Feet

When we run, our feet bear the brunt of our body weight and absorb the impact of each stride. This repetitive pounding can put a significant amount of stress on our feet, leading to various types of discomfort and pain. Here are some common reasons why our feet may hurt after running:

  1. Plantar Fasciitis: This is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs from the heel to the toes. The pain is usually felt in the heel and can be especially pronounced in the morning or after long periods of inactivity.
  2. Metatarsalgia: Metatarsalgia is the term used to describe pain and inflammation in the ball of the foot. It is often caused by excessive pressure on the metatarsal bones, which can occur during high-impact activities like running.
  3. Stress Fractures: Stress fractures are tiny cracks in the bones of the feet, typically caused by overuse or repetitive stress. They can be extremely painful and require proper rest and treatment to heal.
  4. Blisters and Calluses: Friction from running can cause blisters and calluses to form on the feet, especially in areas where the skin rubs against shoes or socks. These can be painful and may require special care and attention.
  5. Improper Footwear: Wearing shoes that do not provide proper support or do not fit correctly can contribute to foot pain. It’s essential to invest in a pair of running shoes that are suitable for your foot type and running style.

Preventing Foot Pain from Running

Although foot pain is common among runners, there are steps you can take to prevent or minimize it:

  1. Choose the Right Shoes: Visit a specialty running store to get properly fitted for running shoes. The right shoes should fit well, provide adequate cushioning and support, and be suited to your foot type and running style.
  2. Gradual Progression: Avoid doing too much, too soon. Gradually increase your mileage and intensity to allow your feet and body to adapt to the demands of running.
  3. Strengthen Your Feet: Perform exercises that strengthen the muscles in your feet and ankles, such as toe curls, calf raises, and single-leg balance exercises. Stronger muscles can provide better support and stability during running.
  4. Warm-up and Cool Down: Always start your runs with a proper warm-up and end with a cooldown. This helps to prepare your muscles and joints for exercise and aids in preventing injuries and foot pain.
  5. Listen to Your Body: Pay attention to any signs of pain or discomfort during or after running. If something doesn’t feel right, take a break and seek professional advice if needed.

Alleviating Foot Pain from Running

If you do experience foot pain after running, here are some strategies that may help alleviate it:

  1. RICE Method: Rest, ice, compression, and elevation (RICE) can help reduce inflammation and provide temporary relief from pain. Rest your feet, apply ice packs to the affected area, use compression bandages if necessary, and elevate your feet to reduce swelling.
  2. Stretching and Massage: Gentle stretching exercises for your feet and calves can help relieve tightness and improve flexibility. Additionally, massaging your feet with a tennis ball or foam roller can help alleviate tension and discomfort.
  3. Foot Soaking: Soaking your feet in warm water with Epsom salt or essential oils can provide temporary relief and promote relaxation.
  4. Orthotic Inserts: Consider using orthotic inserts or custom-made shoe inserts to provide additional support and cushioning for your feet.
  5. Professional Treatment: If the pain persists or worsens, it’s essential to consult a healthcare professional or a sports medicine specialist who can provide a proper diagnosis and recommend appropriate treatment options.


Foot pain is a common issue that many runners experience. However, with the right precautions and care, it can be minimized or even prevented. Remember to listen to your body, invest in proper footwear, and take the necessary steps to maintain the health and well-being of your feet. Happy running!