Ankle/foot pain

[Jjg123]

Hi all, I have been getting up doing my runs first thing (6am). After about 15 minutes of running I am getting a pain on the top of my foot/ankle. Does anyone have tips on stretching or what might be causing it? I do a five minute walk first, this is probably not enough I suspect where I am jumping straight of bed and running. Any advice appreciated. Thank you 😀

[Instructor57 Graduate]

Are you doing the 'Dynamic' Warm up excercises ?runnersworld.com/health-inj...

[Jjg123 Graduate in reply to Instructor57]

I’ve not been doing those, thank you will look at the link.

[Stocksy67 Graduate]

Make sure you do a 5 minutes stench exercise warm up, then your 5 minutes warm up walk, very important you warm Them mussels up first stretching first..

[Jjg123 Graduate in reply to Stocksy67]

Thank you

[IannodaTruffe Mentor]

Are your shoes too tight? Feet swell as you run for longer duration.

If you search the net you will find many pages devoted to different lacing of running shoes to relieve pressure in specific places.

[Jjg123 Graduate in reply to IannodaTruffe]

Thank you will take a look

[Rennur Graduate in reply to Jjg123]

This was a godsend for me. Iannoda knows all. It is amazing how loose I have my laces now. Obviously not so loose that they fall off but my feet need room. Even when doing 20 minutes or so. Today I did my second ever 10K. Boy did I need that extra wiggle room!

[Jjg123 Graduate in reply to Rennur]

Well done on your second 10k! 🎉

[nowster Graduate]

As already said, top of foot discomfort might be due to the laces being too tight.

[Jjg123 Graduate in reply to nowster]

Thank you

[Frenc Graduate]

Yes, as folk have already said, it might be your laces are too tight. For some reason my right foot gets affected more if my shoes are done up too tightly. 👟👟👟

[Rennur Graduate in reply to Frenc]

Probably because that is the one that is ever so slightly bigger. Left one for me.

[Frenc Graduate in reply to Rennur]

Weirdly it’s my left foot that’s bigger, same as you! 🦶

[Jjg123 Graduate in reply to Frenc]

Thank you, it’s my left foot too!

[Cmoi Graduate]

Hi Jjg123 , definitely check your laces. I thought I had some weird left foot pain until I realised that I was just tying my laces too tight!

[Jjg123 Graduate in reply to Cmoi]

Thank you, definitely going to try them looser tomorrow.

[Ant50 Graduate]

As Iannodatruffe says, definitely worth checking your shoes are not laced to tightly. I started to get a pain on the bridge (top) of my foot which I found really strange as I had never had it before. I then realised I had started to over tighten my laces, as soon as I stopped doing this the pain went away.

[Jjg123 Graduate in reply to Ant50]

Thank you. I’m going to try out loosening them more tomorrow and see how I get on.

[Ant50 Graduate in reply to Jjg123]

Certainly worth a try. I had been running for months with no pain, then had this ankle pain for about 3 or 4 weeks and really couldn’t understand why it had developed. Then my wife said “are your laces tight”, to which I replied it can’t possibly be that. As normal my wife was right 😂. Think it still took a few runs for the pain to go away. Hope it’s a simple fix for you also.

[Jjg123 Graduate in reply to Ant50]

Us wives are always right 🤣 glad it worked for you, will see how it goes tomorrow. Thanks again.

[FlorenceAllbright123]

Hi, I believe you should take a 5-minute stretching and workout warm-up. If your shoes or laces are overly tight, you may have foot discomfort. As you run for extended periods of time, your feet may swell. Custom orthotics ( oakvillechiropractic.com/se... ) are a less expensive way to address common causes of foot discomfort, and they can assist and support the feet and encourage appropriate foot posture.