Foot pain can be a frustrating and painful experience for many people, particularly those who enjoy an active lifestyle. Below we will explore some of the main reasons why foot pain can get worse during exercise, and what you can do to alleviate this discomfort.
1. Increased pressure on the foot structure
One of the main reasons why foot pain can worsen during exercise is the increased force that is placed on the foot during physical activity. When we run, walk or perform other high-impact exercises, the force that is transmitted through our feet can be several times our body weight. This puts significant strain on the structures of the foot, including the heel, achilles tendon and the forefoot (front pad of the foot).
If there is an existing injury or condition in the foot, such as plantar fasciitis, achilles tendonitis, neuroma or bunions, this increased pressure can exacerbate the pain and inflammation. This pain prevents you from continuing with your exercise and can have a detrimental effect on your physical and mental health. Excessive pressure on the feet over time can lead to aches and pains in your knees, hips and back, and inevitably prolongs the time the original condition will take to heal.
2. Inadequate Footwear
If the shoes that you are wearing do not provide adequate support or cushioning for the type of exercise you are doing, then this can place strain on the foot and the structures above the foot such as the ankle, calf and knee. Many ill-fitting shoes or shoes without support have been the cause of conditions such as plantar fasciitis and achilles tendonitis.
When choosing footwear for exercise, it is important to select shoes that are appropriate for the type of activity that you will be performing, as well as your foot shape and size. Shoes with good arch support and cushioning across the sole, can help to reduce the impact on the foot, and may help to prevent or alleviate pain. Shoes can be expensive these days, however the comfort and relief you can get from a shoe that is made well, has good quality shock absorption, and is made wide enough for your toes, save you a lot of money in a long run.
3. Tight or weak muscles
Tight or weak muscles can be a major contributor to your foot pain during exercise. If the muscles in the feet, ankles, and calves are tight or weak, this can place additional strain on the surrounding muscles and tendons. This extra strain is the cause of many injuries we see in the clinic and is usually due to overuse (exercising too much) or structural alignment of the foot, ankle and knee, which imbalances the muscles.
By strengthening the muscles of the foot and lower leg, and providing flexibility through stretching, this then helps to alleviate pain and discomfort.
Preventing and treating foot pain during exercise
If you are experiencing foot pain during exercise, there are several things at home that you can do to alleviate this discomfort and prevent further damage. These include:
- Wear appropriate footwear that provides good arch support and cushioning. If your shoes are a few years old, they may still look ok on the outside, but all the soft spongy cushioning is gone.
- Incorporate stretching and strengthening exercises into your exercise routine. Strong muscles lead to fewer injuries.
- Gradually increase the intensity and duration of your exercise routine to prevent overuse injuries. If you have bought new running shoes, it doesn’t mean you can now run a marathon!
- Rest your feet when experiencing pain or discomfort. Every step you take is extra pressure on an injury.
- Don’t put off making an appointment with Stepping Out Podiatry (Landsborough, Kawana, Beerwah). Our goals are your goals, and treatment is usually simple and quick if the injury is at the early stages.