Foot and ankle pain while running may be caused by various injuries and conditions; the good news is that most runners can often recover quickly using simple treatments like rest, exercise, ice packs, self-massage or over-the-counter pain relievers.
Pain in the top of your foot could be an indicator of stress fracture, typically manifesting itself by producing swelling and an obvious bump along the tendon involved.
Extensor tendonitis
Extensor tendonitis can be painful or make it difficult to use the tendons running along the top of your feet to lift your toes, often caused by overuse without enough rest or recovery time. Tight shoes or laces can place pressure on tendons causing irritation and inflammation which manifests itself with pain in both your feet and hands, stiffness or reddening or warmth around affected tendons resulting in symptoms such as pain and stiffness in feet or hands as well as reddening or warmth in affected tendons.
If you notice these symptoms, it’s essential that you seek medical advice immediately. A physical examination can diagnose extensor tendonitis and determine the best course of treatment, such as anti-inflammatory medication, activity modification and stretching and strengthening exercises. Your physician may suggest ice packs, anti-inflammatory medicines, activity modification and strengthening exercises as ways of alleviating it faster. Taking such steps could prevent future episodes and speed recovery time significantly; ensure comfortable shoes fit well when running/working out as well as adapt your running/workout regimen accordingly.
Achilles tendonitis
Achilles tendonitis occurs when the large tendon that connects your calf muscles to your heel becomes inflamed and painful near the bottom of your foot, typically as a result of too much exercise or sudden increases in intensity or frequency, or wearing shoes with negative heels which put additional stress on it. It usually results from overdoing it during workout sessions. It is most frequently caused by overstretching the tendon during fitness activity but could also occur as a result of wearing shoes with negative heels which places added strain on this tendon.
The Achilles tendon is resilient and capable of handling significant loads, yet can become overburdened over time with too much strain. To prevent this from happening, increase running gradually so the tendon has time to adapt and become tougher over time. Furthermore, be sure to stretch both calf muscles and Achilles dynamically both before running as well as post training sessions.
Achilles tendinitis should not be confused with an Achilles tendon rupture (with snapping sensation and sharp pain), which requires immediate medical attention as well as rest. In such instances, immediate medical assistance will likely be necessary as well as rest.
Ankle sprains
If you experience ankle pain when running, it could be because your foot tendons are being overstressed – this is particularly likely if you run on uneven surfaces that put added strain on them and increase stress to ankles and feet.
Sprained ankles refers to any injury to the ligaments connecting your ankle bones together, often due to twisting inward or outward and rolling of your ankle. Sprains can range from mild to severe; grade 2 sprains typically result in some bruising and moderate swelling.
To prevent sprains, it is essential that runners warm up adequately prior to running and perform ankle strength and balance exercises, focusing on strengthening the muscles surrounding your ankle joints. In addition, make sure running shoes fit properly, with supportive inserts to provide adequate cushioning. In cases of serious sprains or casts from doctors may be recommended to protect areas while they heal; otherwise follow RICE — Rest, Ice Compression Elevation — treatment methods in the meantime for most injuries to your ankles.
Gout
Gout, an aggressive form of arthritis affecting the big toe joint, causes sudden attacks of pain and swelling due to high levels of uric acid in your blood, leading to crystal formation which wreak havoc with joints. While most often found affecting feet alone, gout may also impact ankles, knees and hips.
Doctors can diagnose gout through a physical exam. They will ask about your symptoms, when and why they started, their frequency and duration. CT scans or blood tests to measure uric acid levels may also be performed; alternatively they could take fluid from affected joints using needle aspiration techniques (joint aspiration).
Gout treatment typically entails restricting intake of foods and beverages high in purines. Over-the-counter nonsteroidal anti-inflammatory drugs, like ibuprofen and naproxen, may help relieve pain and swelling during an attack; otherwise your doctor might recommend steroids either through pills or injections.
