Experiencing foot and ankle pain when running?

 

Have you ever experienced foot or ankle pain when running?

If you run, then the answer to this question is almost definitely ‘yes’. So why do so many runners experience foot and ankle pain and what does this mean? 

 

Let’s break this down to the most common foot and ankle issues we see in the clinic: 

1. Plantar fasciitis
2. Achilles tendinopathy
3. Morton’s neuroma
   

 

Plantar fasciitis

is one of the most dreaded running injuries and is associated with pain in the heel or sole of the foot which is often excruciating in the mornings and at the start (and sometimes end) of runs but improves when warmed-up.

It is generally associated with a recent increase in training load and weak calf & foot muscles. 

 

Achilles tendinopathy

presents similarly to plantar fasciitis – morning and start of run pain & stiffness, but improves as it warms up and is associated with training load and muscle weakness. This pain however, is at the achilles tendon – most commonly at the insertion point on the heel or its origin in the lower calf. 

 

Morton’s neuroma

occurs when there is thickening around the nerve that passes between the toes at the ball of the foot. It’s most common between the 3rd and 4th metatarsals and is characterised by a feeling of a ‘pea’ in the shoe, burning, pins and needles and sharp pain.

Again, there’s usually over-training and muscle weakness elements but the major factor in developing Morton’s neuroma is tight footwear and a cramping of the toes.

So what can be done if your feet or ankles are currently suffering from one of these issues?

Thankfully, there are heaps of things that can help! Here are my top 3: 

 

1. Keep running! Yep, you read that right!!
   But…

   
   Only at a volume your injury can handle without being exacerbated. At first this may feel like very little and tedious, but trust me, by meeting your body EXACTLY where it’s at and slowly building from there, you’ll be back stronger and happier than ever before while maintaining fitness and joy.
   
   

2. Strength=Resilience

   
   Spread those toes (you’ll need to be barefoot), lift the heels and repeat until fatigue once a day. And there you have it! The humble calf raise and perfect exercise for strong feet & ankles.
   
   

3. Receive a helping hand.
   
   Physios are equipped to release just the right muscles and get the right joints moving to kick-start your healing journey. Support with patient-specific exercises, footwear and training guidance can also make a world of difference.

Now that you know, what are you waiting for?! 

 

Reach out to a Human.Kind Adelaide city running physio today and get on top of your foot and ankle pain once and for all for smooth, bouncy runs. 

 

Contact us here.