Foot pain - runners

[Riverz]

I started running in September - from a lot of fast paced walking, so I am not completely unfit - walking wasn’t really doing much for me anymore cardio wise.

I was fine until 3 weeks ago I got a pain diagonally across the top of my foot from ankle to 2nd toe after a run, so I took a few days off running thinking ligament strain

It’s got worse but on the bottom of my foot now. I can push the exact spot that hurts on the sole of my foot. It throbs and aches. It hurts whenever i walk on it and throbs after - but feels fine in low heels! Bare foot is the worst pain. Everything I google gives me a different answer! I’ve not been able to run since and even walking is painful

How am I going to keep fit?

I have ordered some plantar fasciitis insoles and booked a physio session. I am thinking use a cross trainer to reduce the impact? I’m doing stretching. It’s got no swelling

Does this sound like plantar facitis or a Morton’s neuroma? Purple spot on the photo is where the pain is on sole of foot!

Physio is best idea as you need someone medically qualified … but doesn’t sound like my experience of pf.

in my case it was heel through to the arch on the inside rather than outside.

Rest, ice etc till you see the physio and listen to their advice rather than trying to carry on.

Thanks! I got some PF insoles with good reviews from Amazon and tbh I do think they are helping? I’m not doing any exercise that is impact but I am pissed about it!

If PF soles help then PF is probably part of the picture. May not be all of it.

Having messed about for ages with insoles, exercises off the internet and stretches for ages with a pain in my foot, I can't recommend going and seeing a podiatrist enough. I was in so much pain, and she removed the pain with 3 bits of tape (I did need custom insoles and a specific exercise routine plus a steroid injection to deal with the root cause of the capsulitis but was out of pain while that all went on) and I felt such a fool for not going before. I also got a hydroluronic acid in my other foot which had been painful and restricting my shoe choice for 5 years (and which the GP said there was nothing that could be done about it in my defence) and am now out of pain in a much wider range of shoes now too

If you are over 45 think about hrt as it helps ligament and muscles - keeps everything lubricated

loads of yoga stretching before your run or walk too

I’m on HRT and do loads of Pilates!

@CMOTDibbler how much £ did this put you back? I am very tempted to go down this road

@Riverz It was £180 for the initial hour long assessment with dynamic biomechanical measurement (ie, the forces and movement of your foot are measured as you move, not just standing). The lady I see it would be £77 for a regular first visit. Although I needed more things doing, my dh saw her as well for his horrible feet/knee/hip problems and all she recommended for him were very cheap shoe wedges

Pilates is great but is more strengthening than stretching

try a hot bath every night and stretch / yoga. Foot tightness can be linked to whole leg. Calf raises on stairs too to stretch it all out

I'm a middle aged runner and I use a lot of ice!

A lot, multiple times a day for as long as I can bear when anythings hurting. It's what eventually fixed my PF.

But you do need a proper diagnosis and unfortunately you're going to have to pay for that. The NHS is rubbish for anything musculoskeletal IME.

The area you marked doesn't suggest Morton's Neuroma - I have it in both feet and it tends to be behind the toes/ball of foot. Don't discount your GP, all the treatment I've had has been via the NHS, including insoles.

You need a decent podiatrist and insoles customised to your issues. In my area you can self refer to NHS podiatry. The bar is quite high but given it just means filling in a form, it's worth a shot. You could always call the podiatry service and ask if they can suggest a good private option if you are rejected for the NHS service.

Do you have running trainers and how old are they?

Im Not a medical professional, but 9/10 the location of the pain is usually not the location of the problem. If barefoot feels worse, it sounds like you maybe have tight calves? Have you tried stretching them?

I really don’t think it’s my calf, it’s very localised foot pain that I can touch.

Trainers are not old either and running specific.

I did see podiatry will take self referrals but the physio today said I had extensor tendonopathy or an extensor tendon injury.

no running 🙁

I had second toe pain (pretty localised there), what fixed it was running shoes with a wider toe box.
My original trainers were too narrow and I had not realised. Since I have new running shoes, the issue has disappeared.