Why Do You Feel Foot Pain After Running?


Running can do great things in your body, but it can also bring pain into your feet. There are several foot pain after running issues that plague runners of any age today. Determining how and what causes it can help us to ease the pain and avoid any injuries in the future.

These are some running foot pain, such as fractures, stress and other related injuries that you should always check with a physician before doing any voodoo-treatment. Running with injuries usually happens when you push yourself too hard, or you don’t do any proper form while running. I’d stress this again, “Proper form plays a huge factor to avoid any injury”.

running injury Why Do You Feel Foot Pain After Running?

injured while running

Runners Common Foot Pain Problem

Runner’s Knee

A very common injury and has several causes. Often, it happens when your kneecap is not aligned properly since the cartilage can wear down. When this happens, you will feel pain around the kneecap when going up or down the stairs, squatting, or sitting with a bent knee.

Stress Fracture

A small crack in the bone that causes pain and a lot of discomfort. Typically affects runners in the shin and feet (not shin splint), most often when pushing yourself too hard before your body can adopt to the new activity. Pain will get worst when running, and can only improve with rest. Continued stress on the bone will lead to serious injury (we don’t want that).

Shin Splint

This pain happens in the front or inside of the lower leg in the shin bone. Shin splints are the most common after changing your activity, for example running long distance or increasing the frequency of your runs too quickly. If you have flat feet, you have to be careful as you’ll develop this quickly.

Treatment: Lots of rest, proper stretching before running

Achilles Tendinitis

An inflammation of Achilles tendon, a large tendon that attaches the calf muscle at the back of the heel. This causes stiffness in the are of the tendon, especially in the morning with activity. Usually causes this is a repetitive stress on the tendon, like adding too much distance to your running routine, tight calf muscles.

Treatment: Rest, icing the area, and doing some calf stretches

Muscle Pull

This is also called muscle strain, which causes a small tear in your muscle, often caused by overstretching a stiff muscle. You may feel popping sensation when a muscle tears. This affects hamstrings, quads, calf and groin.

Treatment: Lots of rest, icing the area, and elevate the affected part

Ankles Pain

This is an accidental tearing of ligaments that surrounds the ankle, sometimes caused by improper stretching. Often happens when you roll or twist your foot inward.

Treatment: Lots of rest, icing the ankle, and elevating the foot

Plantar Fasciitis

This is the inflammation of the plantar fascia, which is the thick band of tissue that can be found in the bottom of the foot from heel to toes. Runners who have tight calf muscles and high arch are prone to plantar fasciitis, though it can also be your running activity that may caused it.

Treatment: Calf stretches, rest to heal, icing the bottom of the foot

IT Band Syndrome

Causes the pain outside of the knee, IT band is a ligament which runs along the outside part of the thigh, from top hip to the outside of the knee. This happens when the ligament thickens and rubs the knee bone, which causes the inflammation. (ouch!)

Treatment: Reducing your running routing, heat stretching before running, and icing the area after running


The most common issue even for a normal individual, which the surface of the skin caused by the friction between your  running shoes or socks. Prevent blisters by using new running shoes gradually, you can also wear double layer socks, if that helps. Putting petroleum jelly around the prone area.


Not sure why would you still get sunburn by not using sunscreen, also dress appropriately and always stay hydrated.

Tips to Prevent Running Injuries

By thinking ahead and taking the necessary precautions and planning, you can prevent these running foot pain, here are some of the best tips;

  1. Always listen to your body: don’t ignore any pain and don’t push through it. If you noticed a consistent pain in a muscle or joint, that means rest is not enough, see your doctor asap.
  2. Running Plan: Before heading out to run, talk to a trainer and let him/her create a running plan that is inline with your fitness, goals and abilities.
  3. Proper Warm-up: Many injuries result in not doing a proper stretching and warm up, before you run, stretch your muscles thoroughly, especially your calf, hams, groin, and quads. You can also do a walk for 5 minutes as a warm up, or before stretching. Remember that stretching stiff / cold muscles will result to more injuries.
  4. Strength Training: Enter a local gym and do some weight training, ad exercises, this strengthen the muscles and develops strength.
  5. Different Routine: Try to mix up your fitness routine, try swimming, weightlifting, HIIT, biking, crossfit and other activity. This will prevent to overuse your injuries that is common to occur when you only do running over and over again.
  6. Proper Clothing: Always wear lightweight, breathable clothing that takes protects your skin. Always wear a cap or hat to protect from sun or cold. Sunscreen always, even on cloudy day.
  7. Proper Running Shoes: Wear proper socks and shoes that matches your requirements. If your running shoes have already worn thin, it’s time to get a new one. If you have foot problems like flat feet or high arches, consider using a orthotic shoes inserts.
  8. Run Wisely: Run on a flat, smooth surface and avoid trail running until your body is able to cope with the activity. If you want to do some trail run, be extra careful and don’t run too fast. Always think of safety.
  9. Stay Safe: Run during the day or on well-lit areas, and always use light (neon) colored clothes so you can always be seen. Keep a phone and ID with you (always). If you’re running with headphones, set the volume low, so you’ll be able to hear cars, other noises that could surprise you. Run with a partner if you can, that always keeps the run entertaining.
  10. Watch the Weather : Always check the weather the before you run, don’t run outside if it’s too humid or freezing temperature.
  11. Drink Plenty: Make sure you drink extra 2 cups of water on the days you run. If you’re running for more than an hour, drink sports drink to replenish electrolytes.

Best Treatment of Common Running Injuries

The most common running injuries can be treated, but if the pain and discomfort continues, it is always advised to see your doctor. You may need a medical treatment to fix your running injury.


Rest is the number 1 healer to any running injuries. If you keep on running, it will only get worse, if you want to stay active try swimming or cycling while healing.

Ice and Cold

Apply ice packs to reduce the pain, inflammation and swelling to the affected area.


Use tape or something to wrap the affected area and use splints to support and control the swelling, until the affected area is stable.


If you sprain your ankle during your run, elevate it to reduce the swelling.


Stretching will reduce the pain and tension on the affected area, gently stretch and massage it.

Pain Relievers

Over counter pain relievers or anti-inflammatory meds such as ibuprofen will help you to relieve the pain and inflammation.

Pushing Hard

Don’t push through pain, any discomfort or pain from running means something is wrong. See your doctor asap.

Interval Running

Is what it actually means, you’ll run for three minutes, then walk for two minutes, then run again for three minutes. This helps your feet take some rest and keep your body guessing.

Mileage Plan

Don’t let your feet reach a fatigued stage, run only as much as you can handle. On other days, push yourself hard. Create a plan on how many miles you’ll run each day.


If your feet is dry, running will cause it to cracking known as heel fissures. The stress of running will make those cracks deeper, which will leads to pain and infection. Exfoliate and moisturize your skin between runs can prevent it.

Compression Socks

These compression socks will help your feet stabilize, keep the blood flowing and decrease the soreness of any injury. You can wear them after a long run or during.

Hope these will help you prevent the foot pain after running, and you will know what to do when you feel the pain on top of foot when running. Please share this with your friends, so it can help them learn what to do, and what causes these running pain issues.


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