Bridge to 10K
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Foot Pain :(

On Monday I met a friend who is a personal trainer for a short run. Mid run around the 2km mark my right foot started hurting, along the outside edge near the arch. I was running faster than normal and took a minute per km off my normal speed.

There is no swelling of bruising. Been resting since but I have a 5km run on 12th May including obstacles. The pain is easing, so plan a short flat run around sport fields tomorrow.

I think it is a combination of running more often and further which caused it. I had just done my first 10km on Saturday.

Really annoyed it is now, but will see how tomorrow goes. Hoping that short runs for now then going to longer runs after the Gauntlet Games will be okay. I was thinking about working on speed anyway.

My question is, does anyone know a way of supporting the foot during the runs, especially the obstacle course. Would insoles help with extra padding?

Thanks in advance.

Nell

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Hello Nell, I have a plantar fasciitis and flat feet... So, I have special insoles but I also wear a special sock on my right foot (the one that gets a bit sore from time to time). If you look up on the Internet, you'll find them easily: they compress the feet a bit more than usual running socks and hold your ach. I find that massages help a lot (I use a spiky foam roller for PF feet; but you can use an old tennis ball even if spikes are great because they stimulate blood circulation). Stretching is important too as usually connected with your Achilles tendon and calf. You can have a look at this site: howtocureplantarfasciitis.o...

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Thanks Anthie. Will have a look now.

Nell

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Lunges are good for the arches I did them as physio

You can exercise your feet. spend time with bare feet and do foot strengthening exercises Try standing on one leg while you brush your teeth, in bare feet, check out what your foot does 😃

.

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I try to do balance exercises anyway to improve balance. My physio recommended it after I did my knee. I will try lunges as well. Thank you :)

This is why I love this forum. Everyone is amazing and helpful

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Also try lunges with your front foot on tiptoe as a ballerina: I do lengths alternating left and right... Then, with both feet up as if you were walking on glass but lunging. Have fun!

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We want everyone to be out there getting their runs in 😃👍

I did a lot of foot and calf strengthening. Since then I’ve worked my way up to my neck 😁. I’ll probably start going back down again 😁💪

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