Runners often experience pain on the outside of their foot (lateral foot pain). This discomfort could be due to numerous reasons.
Running can be an effective way to burn calories, strengthen muscles and enhance cardiovascular health; however, it may also result in foot or ankle injuries.
If you’re suffering from foot pain after running, take steps to assess the shoes, your feet and your calves as possible sources of irritation.
Tight calves
The feet are an intricate part of our bodies. Composed of 52 bones, 66 joints and over 200 muscles, tendons and ligaments, they’re highly vulnerable to injuries when used for running or other physical activities.
Tight calves are a common issue among runners of all levels. Their muscles – gastrocnemius and soleus – become stressed on a daily basis when you walk, run or engage in other strenuous physical activity; marathon runners and endurance athletes often face this problem more intensely than others.
Tight calves often arise as a result of overuse or mild injury and should respond well to rest and stretching, but if they continue, seek medical advice immediately – it could be indicative of something more serious like compartment syndrome. If that is indeed the case, strengthening exercises or compression sleeves for lower leg compression could help alleviate tightness while over-the-counter medications like ibuprofen can provide temporary relief.
Tight Achilles tendon
Running downhill or sprinting often causes Achilles tendinitis in runners, while tight calf muscles may also exacerbate it. This injury is known as insertional Achilles Tendinitis and occurs where your tendon inserts into your heel bone – it’s more prevalent among athletes such as sprinters but can occur to anyone engaging in regular exercises overexerting themselves.
Symptoms of ankle ligament injuries may include pain in the lateral ankle bone area, swelling and stiffness in calf and heel area and pain when standing or walking for extended periods. To lower your risk, begin exercising slowly at first then gradually increase duration and intensity over time. Avoid uphill/downhill running when possible on soft surfaces like grass. Wear shoes that fit properly while providing enough support.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, may help alleviate your pain and inflammation. You can purchase over-the-counter NSAIDs or receive a valid valid prescription from your healthcare provider.
Tight plantar fascia
The plantar fascia is a thick band of tissue extending along the bottom of your foot from heel to toe, helping support your arch and absorb shock when walking or running. When it becomes inflamed — also known as plantar fasciitis — sharp pain may arise near the base of your heel; symptoms are most noticeable upon taking your first steps out of bed in the morning, after long periods of sitting, exercise sessions or simply spending time on your feet.
Plantar fasciitis can be treated and prevented in various ways, including stretching your foot arch and Achilles tendon muscles and wearing shoes with adequate arch support and cushioning. Alter the surface you run on if you are used to running on hard concrete surfaces such as pavement. Ice your foot or use an ice pack several times daily for pain and inflammation reduction.
Tight peroneal muscles
People experiencing ankle pain on the outside of their foot often assume it’s a sprained ankle; however, this could simply be a tight peroneal muscle. Peroneal muscles connect lower leg muscles with foot bones for stabilization and balance of your foot and ankle.
Tight peroneal muscles prevent your foot from coming to rest in its neutral position before you take a step, forcing other muscles in your feet and ankles to work harder – leading to overuse injuries and potentially leading to overuse syndromes.
Symptoms of this condition include tenderness or pain on the outer side of your foot, particularly when touching either behind your ankle bone or outside of midfoot. You may also experience swelling on either ankle, and weakness when moving foot downward or outward direction. This condition is more prevalent among cashiers or nurses who spend long hours standing, basketball players and distance runners, and those wearing unsupportive footwear (i.e. unsuitable cleats or running shoes).
