Foot pain is often the result of injury, with some clearly visible wounds and some with no wounds just the unbearable pain. But that does not make kinds of pain while running any more or less painful.

Running enthusiasts often go through foot pain. And ignoring it just can get worse.

While you sit there wondering what exactly went wrong that you are suffering from foot pain, maybe some research can get you your answers.

Happy that you are not ignoring your pain, so here we are with the most common causes of foot pain from running.

Causes of Foot pain from Running

Plantar Fasciitis

This is one of the most common health issues amongst runners. If you are experiencing sharp, stabbing pain in the bottom of your feet, then one of its causes can surely be plantar fasciitis.

It is often caused by the biochemical issue or using wrong running shoes, high-intensity training, and even frequent running on uneven roads.

If you face a sharp, stabbing pain in the back of your foot, getting the right slipper or shoes can help you ease the pain.


If you often go through the pain of muscle irritation around the five long bones of the foot, Metatarsalgia could be an issue.

Caused due to excessive contact with the ground when running, this can too be a bad pain in the foot.

Metatarsalgia can often be a result of using poorly fitted shoes, using improper or heeled shoes for running, or even due to tight or weak muscles in the foot.

You will likely experience sharp pain in the foot arch, ball of your foot, pain during foot flexing, numbness or tingling, and even difficulty during walking or running if you have metatarsalgia.

As for relief, you should take enough rest, use ice, and wear braces for a specific period. You also should avoid any kind of activities that result in more pain.

Switch running with cycling or swimming to keep up with your workout routine and avoid getting further pain in your foot.


Stress fracture

Acute and localized foot pain can be due to stress fracture too. It is usually a tiny crack in a bone or too many tiny bruises around the long foot bones.

There’s no way you can detect this at home. MRI is considered the best way to detect if you really have a stress fracture. It will help understand the exact place of damage done and get proper treatment.

This is often the result of intense running or running on wrong surfaces more frequently. Even if you are new to running, a stress fracture can be the result of that.

A sudden change in the exercise you are not entirely ready for can also result in stress fracture.

Unlike slipper for plantar fasciitis, stress fractures have no specific relief. However, you can keep applying ice and take proper medications to control the symptoms.

You can also use a cast or splint to protect your stress fracture from further damage.

Just make sure to visit your doctor and get proper treatment for the same.


Extensor Tendonitis

Having pain in the top of your foot can be the result of Extensor Tendonitis. You will likely notice some amount of swelling on the top of your foot along the tendon.

It could often be caused due to tight shoes, improper lacing, wearing too small or too big shoes while running. This makes it mandatory to have proper running shoes and a good place for running as well.

In order to get rid of the pain, make sure to do proper stretching of your calf muscles. To reduce inflammation in the top of your toes, massage some ice regularly.

You can also try various foam rolling for the same. Try taking a break for few days from running in order to reduce the inflammation and the pain.



This as well is quite common amongst the people who run pretty often. It is a condition caused due to toes rubbing against the front portion of the shoes. This could be because of running with smaller-sized shoes.

If your pain is manageable and you are able to carry on with your regular activities, it won’t be a big issue.

You might find it a bit more unbearable during the initial days, but with time and proper rest, it will get better. The damaged part of the nail will eventually get off, and a new nail will grow.

Also, remember that you don’t need to cut or pull your nail off. It will easily separate over time. Pulling it off can result in severe foot pain and do further damage.

But in case you notice any kind of infection around it, make sure to consult your doctor.

To avoid getting in such a situation, it is always important to wear running shoes of your own size. Smaller ones can do more bad than any good to you.



So basically, causes of foot pain range from various ignored running habits that take a dirty look over time.

You can avoid these using the proper running shoes, no all of a sudden intensive running but gradual increase, a surface that aligns with your body while you run, and always adequate guidance and stretching before running.

All of the foot pains can indeed be recovered sooner by wearing shoes of a proper fit for Metatarsalgia, medical treatment for a stress fracture, adequate lacing of the shoes while running for Extensor Tendonitis, and no small-sized shoes if you want to avoid Toenails.

If you have any kind of severe foot pain, make sure to get proper rest.



Call us today to resolve your foot pain.

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(09) 212 9612

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