New Zealand Podiatrists Board

If you have consistent foot pain, the best thing to do is to see a Resonance Step + Stride Podiatrist. They can diagnose the problem and recommend treatment options.

Left untreated, many common foot problems can get worse, especially if you continue running while in pain.

If running injuries such as stress fractures, impingement, and tendonitis aren’t given a chance to heal, they can be worsened to the point where recovery with rest, immobilization, or physical therapy is no longer possible and surgery is required.

Depending on your injury, recovery can be as little as 2 weeks when you’re talking about tendinitis or as long as 6 weeks to 3 months when dealing with a stress fracture.

What is the best way to prevent foot pain from occurring in the first place?

Whether you’re nursing an existing injury or trying to prevent one from happening in the first place, practicing preventative measures goes a long way in caring for your feet. Here are some tips for how best to care for your feet.

Wear the right shoes for you

Wearing shoes that fit right and feel good on your feet is the first step to taking care of your feet. Running shoes should be carefully chosen according to running dynamics, performance level, and terrain.

Proper fitting of shoes involves understanding what foot type is present — for example, a flat foot type often requires the shoe to be wide enough at the ball of the foot and support in the midsole or arch of the foot to limit the collapse of the arch.

But a high-arched foot, she adds, generally requires a shoe with at least slight heel elevation and cushioning under the toes to dissipate pressure under the ball of the foot.

Check your running mechanics

Proper running mechanics are critical to keeping your feet in shape.

Some people have natural mechanics, most need to learn them.

Consider the running surface

While it might be easy to lace up and head out the door for a run, too much time pounding the concrete or asphalt can take a toll on your feet.

To help keep your feet healthy, run on a rubberized track or crushed gravel path. Try find as level a surface as possible and minimize running up and down hills or on a banked or sloped track.

Stretch before and after runs

Another way to prevent running injuries is with adequate stretching.

Stretching wakes up the muscles and tendons by bringing blood flow to those areas and increases heart rate. Waking up these muscles and warming them up helps prevent overuse injuries during running, such as tendonitis, sprains, and tears.

Before a run, try dynamic stretching. It forces the muscles and tendons to move and warm up in ways that static stretching can’t.

Dynamic stretching mimics all the movements in the run while static stretches increase range of motion after the body has already been warmed up. Approximately 15 minutes of stretching before a run is sufficient.

During your cool-down, spend at least 5 to 10 minutes performing running static stretches – calves, and hip flexors.

Don’t wait to see a specialist

Pushing through the pain isn’t a good idea, especially when it comes to your feet. That’s why you shouldn’t wait to get your foot pain checked by a Resonance Step +Stride Podiatrist.

The longer you wait, the more advanced the injury becomes, which can increase the risk that you will have to stop running for a period of time.


Call us today to resolve your foot pain.

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