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Running Without Foot Pain: Expert Tips to Overcome Foot Injuries

Walking, jogging, and running are some of the healthiest things we can do to stay active and protect our overall wellness. We know that running helps us keep the weight off, but it also has amazing benefits for your heart, bone density, immune system, mood, mental health, and even your longevity! Unfortunately, foot pain—especially pain caused by conditions like plantar fasciitis, metatarsalgia (pain in the ball of your foot), and foot tendonitis—can quickly derail your best efforts and leave you hesitant to lace up those running shoes again.

If you’ve been waiting far too long for foot pain to run its course, only to find that you’re still suffering, it’s important to contact a trusted podiatrist for help! In the meantime, if you’re someone with a history of foot pain looking for ways to prevent it from striking again, we’ve compiled some tips for hitting the tarmac safely.

Top Tips for Runners with Foot Tendonitis & Foot Pain

Woman in sportswear puts a custom orthotic insert into a running shoe

1. Invest in Proper Footwear & Orthotics

We know—with all the other expenses of daily life, it’s tempting to toss the cheapest pair of running shoes you can find into your cart. But choosing the right running shoes is crucial for preventing and managing foot pain. The bargain shoes and inserts you can pull off any store rack usually aren’t going to set you up for success.

Look for footwear with ample cushioning, arch support, and shock absorption properties. Visiting a podiatrist can help you determine the best shoe type for your body’s unique biomechanics, especially if you’re experiencing foot pain due to a condition like foot tendonitis or plantar fasciitis.

That said, anyone can benefit from advanced custom orthotics that conform to your anatomical structure and natural gait. Many people have issues with their foot’s structure or their gait mechanics and don’t know it. These unseen problems can make you more vulnerable to injuries and pain. But with advanced 3D scanning technology, we can create personalized orthotics that correct these painful issues for long-term protection.

Whether you’ve been a runner for a long time or are just now committing to the habit, you can set yourself up for success with help from a podiatrist.

2. Gradually Increase Intensity and Distance

Avoid the temptation to push your limits too quickly, especially if you’ve experienced foot pain or have a history of foot injuries. Gradually increase your running intensity and distance to allow your feet to adapt and strengthen over time.

On your next run, start small. Aim to keep going for just 2-4 minutes more than you did on your last run. You can also add another tenth of a mile at a time, adding and working up session after session until you’ve achieved your ultimate goals.

3. Warm Up and Stretch

Prioritize warm-up exercises and stretches before each running session. Dynamic stretches like leg swings, side lunges, heel-to-toe walks, and calf raises can help improve blood flow and loosen up your muscles, reducing the risk of foot pain during your run. These types of stretches are much preferred to static stretches: the kind where you simply bend and hold a position for a set amount of time.

Don’t forget to cool down and stretch afterward to aid in recovery!

4. Strengthen Your Feet

Engaging in foot-strengthening exercises can help prevent foot pain and reduce the likelihood of future injuries. Activities like toe curls, toe spreads, and heel raises can strengthen the muscles, tendons, and ligaments in your feet, making them more resilient to the stresses of running.

5. Listen to Your Body

Paying attention to your body’s signals is crucial for managing foot pain. If you experience any discomfort or unusual sensations during or after running, take it as a sign to rest and seek advice from a podiatrist. Ignoring these warning signs can exacerbate your condition and lead to more severe problems.

6. Cross-Train and Rest

Running every day without incorporating rest days or cross-training activities can put excessive strain on your feet, increasing the risk of foot pain and injury. Alternate running with low-impact exercises like swimming, cycling, or strength training to give your feet time to recover and reduce the overall stress on your foot structures.

Close up of a podiatrist applying MLS laser treatment to a woman's ankle

7. Seek Help from a Trusted Podiatrist

If foot pain persists or worsens despite following these tips, it’s essential to consult a podiatrist—think of us not just as your foot injury doctor but also your partner in long-term health!

We specialize in diagnosing and treating all the foot and ankle issues that strike pro runners, casual joggers, and everyday athletes, including common sports-related tendon foot injuries. We can provide personalized treatment plans, recommend orthotics or physical therapy, and guide you toward a safe return to pain-free running.

MLS Laser Therapy for Runners’ Foot Conditions & Injuries

For chronic pain that just won’t go away—or won’t heal fast enough to get you back to pursuing your fitness goals—Lakes Foot & Ankle offers MLS Laser Therapy. This regenerative technique has revolutionized our approach to stubborn sports injuries. With a series of 6 to 12 non-invasive laser treatments, we can help you heal faster, eliminate pain, and reduce swelling in affected areas. Reach out to our team to see if MLS laser therapy is right for you!

Protect Your Health for the Long Run

Running with foot pain or a tendon injury doesn’t have to be a constant struggle. By following these tips, investing in the right footwear, and seeking professional guidance whenever something doesn’t feel right, you can find relief from foot pain and enjoy the benefits of running once again. Remember to prioritize your foot health, listen to your body, and reach out to the doctors at Lakes Foot & Ankle Associates for help maintaining a safe and successful running routine!

Find Relief from Foot Pain in Commerce Township, MI

Overcoming foot pain is a crucial aspect of maintaining a healthy, active lifestyle. When injuries and discomfort knock you off your feet, you need fast and effective solutions. At Lakes Foot & Ankle Associates, Dr. Shanahan and Dr. Petronella are ready to get to the root cause of your issues and put you back in fighting shape. Don’t run around in circles seeking DIY pain relief—call (248) 360-3888 or contact us online to find a lasting solution today!

It’s Time To Leave Foot & Ankle Pain Behind!

9640 Commerce Rd Suite 102 Commerce Township, MI 48382

Monday 8:30am – 5:00pm
Tuesday 9:00am – 5:00pm
Wednesday 8:30am – 5:00pm
Thursday 9:00am – 6:00pm
Friday 7:30 am – 4:00pm
Saturday – Closed –
Sunday – Closed –

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