Foot and Ankle Pain in Runners: Addressing Common Issues

Running is a fantastic way to stay in shape, but it can take a toll on your feet and ankles. At Coastal Orthopedics, we often see runners experiencing various foot and ankle problems. Here is a look at the common injuries that runners experience, including their causes, treatments, and prevention strategies to help you stay active and pain-free.

Some of the most frequent conditions we see at Coastal Orthopedics include:

Plantar Fasciitis

Plantar fasciitis is the third most common injury among running athletes. This common condition typically causes heel pain, especially in the morning or after periods of rest. It's due to inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot.

Achilles Tendinitis

Achilles tendon injuries account for approximately 7% of running injuries and occur more commonly in men. Achilles tendinitis involves inflammation of the Achilles tendon, which connects your calf muscles to your heel bone. It often presents as pain and stiffness at the back of the heel.

Ankle Sprains

Ankle sprains occur when the ligaments supporting your ankle stretch or tear, typically due to a sudden twisting motion. They can cause pain, swelling, and instability. Ankle sprains should be evaluated with X-rays to rule out fractures. 

Stress Fractures

These tiny cracks in the bones of the foot or ankle can develop from overuse or repetitive stress. They often cause localized pain that worsens with activity. Stress fractures should be treated promptly to prevent progression to more serious issues and possible surgical intervention. 

Metatarsalgia

Metatarsalgia refers to pain in the ball of your foot, often caused by inflammation or excessive pressure on the metatarsal bones.

Understanding the Causes: Why Runners Experience Foot and Ankle Pain

Several factors contribute to the development of foot and ankle pain in runners, including:

Overtraining

Increasing your mileage or intensity too quickly can overload your feet and ankles, leading to injury.

Improper Footwear

Wearing shoes that don't provide adequate support or fit correctly can increase stress on your feet and ankles.

Biomechanical Issues

Problems with your foot structure, such as flat feet or high arches, can impact your gait and increase the risk of injury.

Weak Muscles

Weakness in the muscles supporting your feet and ankles can make you more susceptible to injury.

Tight Muscles

Tight calf muscles or hamstrings can increase stress on your plantar fascia and Achilles tendon.

Rest assured, there are effective treatments for foot and ankle injuries. At Coastal Orthopedics, our foot and ankle specialists offer a range of solutions to address your pain and get you back on track.

At Coastal Orthopedics, our foot and ankle specialists offer a range of treatments to address foot and ankle pain in runners, including:

Conservative Treatments

• Rest: Reducing or modifying your activity level to allow the injury to heal.
• Ice: Applying ice packs to reduce inflammation and pain.
• Compression: Using compression bandages to support the injured area and reduce swelling.
• Elevation: Elevating the injured foot or ankle to promote circulation and reduce swelling.
• Physical therapy: Performing exercises to strengthen muscles, improve flexibility, and restore function.
• Orthotics: Using custom orthotics or arch supports to correct biomechanical issues and provide support.
• Medications: Taking over-the-counter or prescription pain relievers to manage pain and inflammation.

Minimally Invasive Procedures

In some cases, minimally invasive procedures may be necessary to address the underlying cause of your foot or ankle pain. These can include:

• Corticosteroid injections: Injecting corticosteroids to reduce inflammation and pain
• Platelet-rich plasma (PRP) therapy: Injecting concentrated platelets from your blood to promote healing

Surgical Treatments

While surgery is usually a last resort, it may be necessary for severe or persistent cases. Our experienced surgeons offer various surgical procedures, including:

• Plantar fascia release: Releasing tension in the plantar fascia.
• Achilles tendon repair: Repairing a torn or ruptured Achilles tendon.
• Ankle ligament reconstruction: Reconstructing damaged ligaments in the ankle.

Recovery and Rehabilitation: Getting Back on Track

Remember, with the right care and consistency, you can get back to running. Our team at Coastal Orthopedics will work with you to develop a personalized rehabilitation plan that may include:

• Gradual return to activity: Slowly increasing your activity level as your injury heals.
• Physical therapy: Continuing with physical therapy exercises to regain strength, flexibility, and balance.
• Bracing or taping: Using braces or tape to support the injured area during activity.
• Activity modification: Modifying your running technique or choosing different running surfaces to reduce stress on your feet and ankles.

Preventing Future Injuries: Tips for Runners

Here are some final tips to help you prevent future foot and ankle injuries:

1. Listen to Your Body

Are you experiencing any pain or popping sounds from your feet and ankles when you run? Don't push through pain. Rest or modify your activity if you experience any discomfort.

2. Increase Mileage Gradually

Don't increase your mileage or intensity too quickly. Follow the 10% rule, increasing your weekly mileage by no more than 10%.

3. Wear Proper Footwear

Select shoes that fit well and offer sufficient support for your feet and running style. Replace your shoes regularly, as they lose their cushioning and support over time.

4. Warm Up Before Runs

You don’t want to jump into sprinting or even jogging, especially after a long period of rest. Always warm up before your runs with dynamic stretches and light cardio. 

5. Cool down after runs

Cool down after your runs with static stretches, holding each stretch for at least 30 seconds.

6. Strengthen Your Muscles

Incorporate strength training exercises into your routine to strengthen the muscles supporting your feet and ankles. Your calves, shins, and foot muscles all play a role in keeping you strong while running. 

7. Maintain a Healthy Weight

Excess weight puts extra stress on your feet and ankles. As you train more and exercise, you’ll likely lose weight, but it’s essential to pay attention to your diet and avoid jogging if you experience pain in your feet and ankles afterwards. You may need to consult with your doctor about how to support your feet and ankles while overweight and starting a running routine. 

8. Change Up Your Running Surfaces

Are you always running on sidewalks and pavement? Avoid running on the same surface all the time. Alternate between softer surfaces, such as trails, and more rigid surfaces, like roads.

9. Consider Orthotics

If you have flat feet, high arches, or other biomechanical issues, consider using custom orthotics or arch supports to address these concerns.

10. Talk to a Foot and Ankle Specialist

When you experience recurring issues or chronic pain in your feet and ankles, it is essential to receive a diagnosis and develop a personalized treatment plan. Your pain may only get worse without significant treatment, and there are many ways that orthopedic specialists can help you stop pain, regain movement, and fully recover from previous injuries or even arthritis. 

Getting Treatment for Runners' Injuries 

At Coastal Orthopedics, our foot and ankle specialists are dedicated to helping runners of all levels stay healthy and active. If you're experiencing foot or ankle pain, don't hesitate to schedule an appointment with one of our specialists today.

Questions About Runner's Foot and Ankle Injuries

What is the fastest way to heal plantar fasciitis for a runner?

The fastest approach involves a combination of immediate rest, consistent icing of the heel (15-20 minutes, several times a day), and dedicated stretching of the calf muscles and plantar fascia itself. Wearing supportive footwear even when not running and considering custom orthotics can also significantly speed up recovery.

Is it normal for my feet to hurt after every run?

No, consistent pain after every run is not normal and is a sign of an underlying issue. While some muscle fatigue is expected, sharp, localized, or persistent pain could indicate problems like stress fractures, tendinitis, or improper footwear that need to be addressed.

When should a runner see an orthopedic specialist for foot pain?

You should see a specialist if the pain is severe, if you cannot bear weight on the foot, if the pain persists for more than two weeks despite rest and home care, or if you experience recurring pain that interferes with your running goals. A specialist can provide an accurate diagnosis and a targeted treatment plan.

Should I use heat or ice on a runner's ankle sprain?

For the first 48-72 hours after an acute injury like an ankle sprain, you should only use ice. Ice constricts blood vessels, which helps reduce swelling and numb pain. Heat should only be used later in the recovery process to increase blood flow and relax tight muscles, typically before stretching or rehabilitation exercises.

How do I know when my foot injury is healed enough to start running again?

An injury is likely healed enough when you can complete daily activities (like walking and climbing stairs) completely pain-free, you have regained your full range of motion, and any swelling has subsided. The "return to run" process should be very gradual, starting with short, slow jogs and stopping immediately if pain returns.