Outside Foot Pain from Running?

[Sid59]

Hi All ..
Yesterday i started a simple running regime to get into better shape. I alternated jogging/walking every minute for about 2.5 miles and felt good but now my foot aches. I looked up common injuries from running but this one, i think is just the case of nwe running shoes and running for the first time in years.

The pain is on the outside of my left foot and it only hurts when i walk on it. The pain "spectrum" is around near my pinky toe, through the outside of my foot and up to my ankle. No pain in my arch, heel, big toe or ball of my foot.

This isn't my first time i've worked out, the last few months, 2-3 times a week, i'm doing cross training and cardio at my local gym. Never had the pain in my foot.

New shoes + running = tender/sore outside foot?

 

[ThorofThunder]

New shoes + running = tender/sore outside foot?

Yup. Put ice on it.

20 minutes on, 20 minutes off.

 

[Sid59]

Yup. Put ice on it.

20 minutes on, 20 minutes off.

Figured, i'm anxious to keep training, I wanna run the 5K portion of the SF marathon.

 

[Scarpozzi]

You can actually get stress fractures in your feet from running. It's not all that uncommon considering how many small bones make up the foot.

If you don't care much about vanity (while working out), try to glide more when your feet hit the ground. Pretend you're on a nordic track or something and try to eliminate as much of the impact as possible.

 

[ThorofThunder]

If you don't care much about vanity (while working out), try to glide more when your feet hit the ground. Pretend you're on a nordic track or something and try to eliminate as much of the impact as possible.

So that's what those runners are doing... I've seen them around and I always thought that they looked like birds attempting to run... head bobbing back and forth. If it reduces the level of stress on your joints then I won't judge anymore.

A man reformed!

 

[VulgarDisplay]

I'm the flattest footed stomping idiot son of a bitch ever when I run. I suck at it.

I'll just have to remember to glide like a bird!!!

 

[kamper]

You can actually get stress fractures in your feet from running. It's not all that uncommon considering how many small bones make up the foot.

Highly unlikely from just 2.5 miles of run/walk.

If you don't care much about vanity (while working out), try to glide more when your feet hit the ground. Pretend you're on a nordic track or something and try to eliminate as much of the impact as possible.

Common advice for minimizing impact has nothing to do with 'gliding'. The first thing is always to get good footwear. If you chose to go the minimalist route (ever more popular these days), the key is mid- to fore-foot striking with the foot touching ground more or less directly under the body. This takes quite a bit of practice though and puts strain on the calves and should be ramped up very slowly.

If not going minimalist, a good pair of shoes matching your foot type is the most important thing. It's not that you can't run without them, but if you're having pain issues, you need to go to a running store, have them analyze your gait and pick the appropriate shoe for you.

A gliding style of run is useful in that it keeps your foot connected to the ground for the longest possible amount of time, increasing traction. It can sometimes make uphill running more efficient (particularly if you aren't wasting effort bobbing up and down as a result) but is really useful to keep a grip on slippery surfaces.

 

[Sid59]

No new updates but I thought i'd add to the post.

I have no lingering pain unless i'm walking on the leg. When I am seated, i try to push on the area where it hurts and nothing hurts.

Footwear wise: i went to a local shop, where the the lady had me catwalk up and down to check how my foot and heel strike. She said i have a slight over-pronation and a fairly weak arch. She pulled a few shoes and i ended up getting the brooks addiction 9. I even ran on the treadmill and watched videos of my striking, it was pretty cool.

Hopefully it's nothing too lingering, i wanna run!

 

[kamper]

Cool, sounds like you got some pretty good help I'm no expert, but it seems like just a bit of soreness because you're not used to the running. If you keep going slow and steady for a while, I'll bet it goes away on its own. Don't overdo it too much at the beginning and you'll be able to keep enjoying running for a long time

 

[jme5343]

I had the exact same thing when I started. I got a pair of Brooks Gen X's and took it easy until the pain went away. I have since learned not to tie my shoes so tight as well. I was tying them tight like I would if sprinting, but when the foot swells while running a longer distance, it put a lot of pressure on my feet. No issues with that part since then, other issues, yes, but foot pain isn't one of them

 

[Sid59]

I had the exact same thing when I started. I got a pair of Brooks Gen X's and took it easy until the pain went away. I have since learned not to tie my shoes so tight as well. I was tying them tight like I would if sprinting, but when the foot swells while running a longer distance, it put a lot of pressure on my feet. No issues with that part since then, other issues, yes, but foot pain isn't one of them

Good tip. I don't think my shoes were tied that tight, i had plenty of wiggle room and it didn't feel like i was choking my foot.

This morning i suited up and wanted to do something light. Walking is ok but when i went into even a 1/4 or 1/2 stride, the pain was sharp. Sigh ... another couple of days icing and heating should help.