Why Do My Feet Hurt When I Run? Understanding the Common Risks of Running on Your Feet

The Most Common Foot Risks for Runners

Running puts a lot of repetitive stress on your feet and lower legs. This is great for building endurance but can sometimes lead to injuries if you’re not careful. Here are the main culprits:

1. Plantar Fasciitis

This is inflammation of the thick band of tissue that runs along the bottom of your foot, called the plantar fascia. It often causes sharp heel pain, especially with your first steps in the morning or after resting. Overuse, poor footwear, or tight calf muscles often trigger it.

2. Stress Fractures

Stress fractures are tiny cracks in your foot bones, typically the metatarsals. These happen when your feet take too much pounding without enough rest. If you notice persistent, localized pain that worsens when running, it’s time to get checked out.

3. Achilles Tendinitis

Your Achilles tendon connects your calf muscles to your heel. When it gets inflamed—often from sudden increases in intensity or tight muscles—it can cause pain and stiffness near your heel.

4. Blisters and Black Toenails

Friction from your shoes can cause painful blisters or black toenails (bleeding under the nail). Ill-fitting or worn-out shoes are often the reason. This is common, especially during long runs or races.

Why Does This Happen?

Running is a high-impact activity. Every time your foot hits the ground, it absorbs forces equal to 2-3 times your body weight. Combine that with:

• Wearing shoes that don’t fit well or aren’t made for running

• Increasing mileage too quickly

• Not warming up or stretching properly

• Running on hard surfaces or uneven terrain

…and you’re setting yourself up for foot problems.

How to Protect Your Feet and Keep Running Strong

Good news—you don’t have to quit running to protect your feet. Here are some simple tips:

• Wear Proper Running Shoes: Invest in shoes that fit your foot type and running style. Replace them every 300-500 miles.

• Increase Mileage Gradually: Avoid jumping into long distances too quickly; follow the 10% rule.

• Stretch and Strengthen: Focus on your calves, feet, and hips to support better biomechanics.

• Rest and Recover: Don’t ignore pain. Rest or cross-train if needed.

• Use Orthotics If Needed: Custom insoles can help if you have flat feet or overpronate.

• Stay Hydrated and Cool: Especially important if you’re running outdoors in hot climates like Plano, TX.

Final Thoughts

Running is fantastic for your health, but your feet do take a beating. Understanding the risks and taking steps to protect your feet can keep you running pain-free for miles to come.

If you’re in Plano or the DFW area and want expert advice tailored to your running style and foot health, don’t hesitate to reach out to Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.  Your feet will thank you!