Runner foot pain -help?

[Anonymous]

All:
I've been running for about a year and currently am training for a 10-miler. I'm doing a program to help train and am in fairly good condition. I've now had, for the second time (once each foot) pain after a long run in my foot. It is the outside of my foot between the little toe and the heel. I am pretty sure it is the tendon as 1) I went to the doc first time and that is what she said and 2) it is tender. It has been a couple days and still tender. Last time, it took about a week to feel better. I am freaking b/c my training is picking up -more longer runs- and I can't really deal with a week off at this point. But, obviously, don't want to hurt it worse?

Anyone experience this and have suggestions for how to deal and prevent in the future? Do I need more of a certain type of stretching? I've been building up mileage and so don't think it is too much too fast, but the long runs are closer to 10 miles now. Any advice is greatly appreciated.

[Anonymous]

Are your shoes giving you enough support? Is your stride somehow different now than it used to be?

Here's my advice (I am not a professional anything by any means, but I used to run cross country back in the day)...

1. You might be pushing too much too fast. I know sometimes it just seems like your body can handle more miles, but it's stuff like this that should make you reconsider.

2. Maybe it's time to get some orthotics?

[zumbamama]

Keep your legs limber. Forward folds, Downward dogs, spread eagle on the floor reach for your toes. Closed-legged on the floor, reach for your toes without bending your knees...and stop when you feel a stretch...ease up if you feel any pain. Spinal twists and lunges.

Also, whether I'm running or dancing, I always feel faster if I do a quick self-massage to loosen them up. I press my thumbs into the midline of my calf, from ankle to below the knee. I elbow the midline of my quads too.

[Anonymous]

Thanks ladies! Thinking back, my pace was a bit faster for my long run than I had intended it to be. Maybe that increased pace is where the soreness comes from. Will try the increased stretching.

Also, I was trail running and maybe the uneven ground tweaked it. Last time I experienced this was also on trails (not pavement).

I've been thinking of orthotics. Is the money worth it? Anyone have any experiences with them?

[Anonymous]

14:16 here. If you were running on uneven ground, that would be my bet on why you are having some soreness. Foot muscle pain really sucks- like when you wear new sandals that are a bit too big and your feet "work" to keep them on your feet. Is the pain like that? Or is it a bone pain?

Before you go full out on orthotics, how many miles do you have on your current shoes? You have to replace your shoes after every ___ miles (I can't remember the exact number right now).

If you go the orthotics route, make sure you spend the money for good ones. Bad ones will injure you even more.

[Anonymous]

I'm good with my current shoes, as they are relatively new.

The food feels tender when I walk. Ice seems to give temp relief.
Bummer.

[Anonymous]

Sounds like you did too much too fast, and it's an overuse issue.

Do serious icing 2x/day (including after every run) for a couple of weeks at least, and try to take off as many days as you can - like 4-5 at least. Better to nip this in the bud fast. If it's a tendon or soft tissue injury, it could get much worse if you try to run through it.

I would also consider a course of ibuprofen (again, taking it a few times a day for 2 weeks) to knock out any inflammation.

[Anonymous]

Thanks everyone! I appreciate all the advice.

[Anonymous]

20:59 poster again. I don't think you need orthotics. People say that all the time as a way of resolving pain, but orthotics fill very particular purposes (ask any physical therapist). They are not intended to provide instant or even short-term pain relief.

If your foot is hurting in the midst of a training program, it's because you overdid it - either a little or a lot. So that's why I gave the advice above.

Now, when I ran major miles, I did buy over-the-counter orthotics to provide further cushioning for my joints. But if you are training for a 10-miler and you are experiencing tenderness on the outside of your foot like a bad bruise, that is simply your foot's way of saying that you're doing too much too fast, or too differently than your foot is accustomed to. Ice, ibuprofen, and giving it a short break should take care of it.

And a 10-miler is a good distance, but this isn't a marathon training program or something that you can't bounce back from if you take a bit of time off. Just walk on those days instead (but not at some super fast speed on a treadmill - better to do it outside). Good luck!

[Anonymous]

You described it perfectly, PP. It feels like a bruise (but there is no bruise). Have been staying off it and icing. Still feeling it, but not as badly. Am a little frustrated b/c I've built up to this mileage since January; I didn't just go out and run 7 miles w/o building up. Maybe it was the faster pace that did it? Also running on the uneven ground v. the pavement?