Why Your Feet Always Ache After Running

Running is an incredibly popular physical activity — whether it’s for athletic competition or general wellness — mostly because it can be done almost anywhere and is either free or very low in cost.

Unfortunately, when you run, the bones and ligaments in your weight-bearing feet can take a beating, making them incredibly prone to pain and injury. Even the best shoes and running form can’t completely prevent you from overuse injuries or pain.

So, if you do notice foot pain fairly often after running, it’s important to seek prompt treatment since it could signal an injury. Treating running-related foot pain early can help reduce the risk of an injury becoming worse or chronic. 

At Valley Orthopedic Institute in Palmdale and Ridgecrest, California, Anand Shah, MD, Mehul Taylor, MD, and Adam Amir, DO, lead our team in the diagnosis and treatment of foot issues that develop from frequent running. This month’s blog explores potential reasons for your aching feet and how we can help.

Plantar fasciitis

A band of thick fibrous tissue known as the plantar fascia runs from your heel bone through the bottom of your foot. Every step you take extends your plantar fascia, and repetitive running strides can eventually irritate and inflame the fibrous tissue, causing the condition known as plantar fasciitis.

Plantar fasciitis can be incredibly painful, especially around your heel area. You may notice it’s very tender to the touch and is the worst right away in the morning. Effective treatment for plantar fasciitis includes physical therapy, immobilizing the affected foot, and frequent resting and icing.

Achilles tendonitis

Your Achilles tendon connects your calf muscle to your heel bone. While it’s one of the strongest tendons in your whole body, it’s actually very prone to inflammation and injury, especially in runners. Pushing off your feet to sprint or changing running directions quickly can cause the tissue in the tendon to break down.

You may have Achilles tendonitis if your ankle is swollen, irritated, and tender to the touch. Achilles tendonitis can also cause sharp pain in the back of your ankle and you may not be able to run as fast or as comfortably.

Blood flow to the back of your heel is very limited, so it can take a long time and a lot of patience for your Achilles tendon to heal properly. Make sure to rest it as often as possible and modify your activities to accommodate pain and the healing process.

Stress fractures

Foot stress fractures typically only affect runners. The constant pavement pounding that comes with frequent running causes cracks in the foot bones, especially if you run too often and don’t rest for long enough.

Stress fractures typically develop very gradually, so it may take you a while to notice any pain. But as the fracture worsens, so will the pain. Pain from a stress fracture can eventually make it difficult to walk or stand, and the fracture area may become bruised and swollen.

Rest and immobilization are the best strategies for healing stress fractures. Otherwise, the fracture may become a complete break and require surgery.

Morton’s neuroma

As you run and push off each foot, the joints in the ball of your foot hyperextend. This can lead to excess tissue growth and nerve compression between your third and fourth toes, a condition known as Morton’s neuroma.

The nerve compression causes symptoms like burning, tingling, and numbness in your foot. You may also notice that it constantly feels like you’re stepping on a marble or there’s a pebble stuck in your shoe.

Switching out your shoes, icing your affected foot, and resting can all help relieve nerve compression.

Get expert-level care for your foot pain

If your feet always hurt after running, don’t delay getting the expert care you need. Schedule an appointment with our Valley Orthopedic Institute team by calling your nearest office location or using our online booking feature today.