Foot Pain

Foot Pain

19 messages
04/03/2009 at 14:16

Hi All,

I run about 20miles a week. About 6 weeks ago the following morning after a 2 hour run (my longest run to date) the top of my foot was hurting, although not to badly. I took a couple of days break from running and then went back to my normal mid week 30-40min runs with no problems. The next long run I did the pain came back after 50 mins of running and I walked home. I then took 2 weeks off from running (luckily it coincided with lambing so I was busy enough anyway.) I have gradually got back to running my 20+ miles a week although the longest run I have done is 70mins. The pain in my foot comes and goes and moves around the foot, although after I have finished running and in the evenings. I did my first speed session yesterday since the orginal problem and as soon as I stopped my foot was quite painful. I walked around for a bit which did ease the pain. Anyway I had a short slow run today of 25mins with no pain and now I have finished my foot still doesnt hurt. Has anyone got any ideas? Should I see anyone about it, and if so who?  I really cant face the idea of having a lay off (like many runners it keeps me half sane!)

Thanks, as always for the support from this forum

Sally 

04/03/2009 at 16:00

Hi Sally, just a thought but you haven't got your laces too tight have you?

My feet often get painful if the laces are just a little too tight.

Hope it's not serious anyway, good luck and with the lambing too!

04/03/2009 at 16:11

Thanks, I did try changing into a different pair of trainers, which did seem to help and yesterday I was in a rush to run so I could easily have tied them too tight. It is just weird that the pain comes on after i have finished running rather than during.

The lambing went well thanks, mothers and babies all doing well. Only having to feed 8 on the bottle as had lots of triplets.  We could just do with a bit of sunshine so they can all go out

 Thanks

Sally

06/03/2009 at 12:31

Hi Sal,

Its funny you should mention a pain on the top of your foot as exactly the same thing has started happening to me this week. Its just on the right foot and I played about with my laces but the pain is still there.

I tried a different pair of shoes but have still got the same problem.

Apart from laces, has anyone else got any other ideas??

Thanks,

Mark. 

06/03/2009 at 12:40

Hi Mark,

Do you get foot pain when you run or only afterwards? I have a dull ache in my foot now but can hop on my foot without it hurting and generally it doesnt hurt when I run. I am just concerned whether I can keep running or not. So far it hasn't seemed to get any worse. Like you the pain is only in my right foot.

 Thanks

 Sally

06/03/2009 at 12:44

I hope this isn't a silly question but have you been and had your feet checked and bought shoes at a proper running shop?

06/03/2009 at 12:47

Perhaps that is the answer.......... One of those things I keep meaning to do but never got round to. Will do so this weekend

Sal

06/03/2009 at 13:03

You'll be amazed at the difference a proper pair of running shoes can make!

Good luck

06/03/2009 at 13:12

Do you think I should see a podiatrist? There is one at the same place where you can have your gait analysed etc. or shall I just go down there at the weekend and ask them to fit me with a new pair of shoes.

 Thanks

Sal

06/03/2009 at 13:17
Try massaging the ball of your foot and the arch with a tennis ball or a bit more hardcore a golf ball. See if there are any really sore spots. Also massage the top of your foot in between the bones (The whole foot - looking for sore spots).

Get into the habit of doing this regularly - the foot has many muscles and tendons which if tight can cause referred pain in other parts of the foot and up into the shins and calves especially.
06/03/2009 at 13:37

Think I might try this too. Put my fiance's golf balls to good use anyway!

Go-KL, I'm really interested to hear about the referred pain aspect - can this manifest itself as pain radiating up the shin if there is a tendon / muscle problem in the foot?

06/03/2009 at 21:02

Hi Sal,

Yes i think my pain is pretty much the same as yours.

Am currently trying out different lacing techniques at home (yes, i know what a fantastic way to spend a Friday night!!) before embarking on my 'long run'  tomorrow.

Will report back if any improvement or if its still the same.

Small - will also be taking your advice and attemtping tomorrow to get to the one & only specialist running shop in my town. Hopefully the problem will be resolved by then.

Thanks all.

Mark.

07/03/2009 at 19:20

Hi Mark

 How was your long run today? I only went out for an hour, no pain whilst running and not alot since returning although a bit of a pain if I wiggle my toes alot - nothing chronic.

Off for new shoes tomorrow

Sal

07/03/2009 at 22:10

I have this (although a bit better at the moment). Feels like your laces were too tight?

Seen physio, and if it's like mine, then it could be Tibialis Anterior Tendonitis. Basically inflamation of the tendon that travels down the lower leg and crosses over the top of the foot and down under the arch. its used to pull your foot up and inwards mainly, also stabalises your foot on balancing.

I'd been doing a lot of off road running, often on frozen ground with maybe tighter laces. One or all of those contributed to mine I think.

Can take a long time to heal....mine's been  6 weeks so far and not 100% yet!

09/03/2009 at 22:29

Hi Sal,

Unfotunately my long run on Saturday (18miles) was very painful & after an equally painful rest of the weekend i visited the physio today.

He has confirmed that i have the same problem as dibbers, so not a happy chappy at the mo

Have been given a series of stretching exercises and advised not to run till at least Sunday. Also have an appointment at the docs tomorrow to get some painkillers. Hopefully with a bit of TLC it should improve. 

Edited: 09/03/2009 at 22:31
19/03/2009 at 21:36

Hi,

 I also have been experiencing this kind of pain! - What kind of stretchin exercises has he given you?

20/03/2009 at 13:48

Hi Tammie,

Have been given a variety of exercises by the physio, mainly involved with building up the strength on the inside of my foot to combat the over-pronating.

Some examples are -

Walking on tip-toes/walking on heels

Standing with back against the wall and lifting toes up and down (without putting heel on floor)

Backwards lunge - keep on tip-toes, hold and then lunge forward again

Hop, Hop  and Hold - all on tip-toes again

North South East & West - basically hopping in a cross shape, again on tip-toes.

Hope these descriptions make sense. There are others as well, so hopefully it will help do the trick

20/03/2009 at 14:54
going by where you have suggested the injury is there are a few things it could be - checking lace tightness is advised as suggested or try changing laces to the elasticated lock laces that triathles use,  you can set them at the desired length and they wont be to tight or varied each time you put shoes on.  few things that come to mind are Tibialis anterior tendonitis as aforementioned or a tight navicular bone in the foot which gets compounded whilst running, also the thin sheath which holds all the tendons in place on the top of the foot called the retinaculum can become inflammed.  Most likely the tibialis anterior tendon injury in which case you are on the right tracks, Short term - ice pack regularly - not heat (not direct on skin) where the pain is at the foot and massage into the tibialis anterior muscle -  better to get someone else to do for you as self massage there not easy and may hurt.  long term definately follow the physios exercises as they have assessed you and can see your biomechanics!!! (look up on google if not sure of location for tibialis anterior) good luck! 
11/03/2011 at 07:19
i think i have the Tibialis anteriour tendonitis and heat definately makes it worse, have been using ice and biofreeze and that helps. it's been quite bad for two days now but easing this morning.  i have a 20 miler planned today.as long as i can run if it doesn't hurt would it be ok to go?

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