Managing Foot Sole Pain from Running
Do you experience pain in the sole of your foot during or after running? If so, you’re not alone. Foot sole pain is a common issue among runners and active individuals, often worsening right after a run but improving within a few days. Understanding the causes and implementing effective management strategies can help alleviate discomfort and prevent long-term issues.
Common Causes of Foot Sole Pain
Plantar Fasciitis – Inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot, often causing sharp pain near the heel.
Overuse & Impact Stress – Repetitive impact on hard surfaces can strain the foot’s soft tissues, leading to discomfort and microtears.
Inadequate Footwear – Worn-out or unsupportive shoes can contribute to poor foot mechanics and increased stress on the sole.
Tight Calves & Achilles Tendon – Restricted movement in these areas can put additional strain on the plantar fascia.
Weak Foot Muscles – Insufficient strength in the intrinsic foot muscles can reduce shock absorption and lead to pain.
Management & Relief Strategies
Acute Pain Relief
Ice Massage – Roll a frozen water bottle under your foot for 5-10 minutes to reduce inflammation.
Rest & Elevation – Give your feet a break and keep them elevated to minimise swelling.
Stretching the Sole – Gently stretch the plantar fascia by pulling your toes back and holding for 20-30 seconds.
Self-Massage – Use a golf ball or massage tool to apply gentle pressure to the sole.
Compression & Support – Wear supportive socks or use athletic taping techniques to stabilise the foot.
Ongoing Prevention & Strengthening Exercises
Toe Curls with a Towel – Place a towel on the floor and use your toes to scrunch it toward you, improving foot muscle strength.
Calf & Achilles Stretching – Stretch your calves regularly by standing with one foot behind the other, pressing the heel down.
Foot Rolling with a Ball – Roll a small ball under your foot to relieve tightness and improve mobility.
Arch Lifts – While standing, try to lift your arch without curling your toes, engaging your foot’s stabilising muscles.
Single-Leg Balance – Stand on one foot for 30 seconds to improve stability and reduce strain on the plantar fascia.
When to Seek Professional Help
If your foot sole pain persists for more than a couple of weeks, worsens over time, or is affecting your daily activities, it’s advisable to consult a healthcare professional. A chiropractor at Epoch Health can assess your foot mechanics, provide tailored treatment, and recommend orthotic support if necessary.
By incorporating these management strategies into your routine, you can alleviate acute discomfort and build resilience to keep running pain-free. If you need personalised guidance, book an appointment with us at Epoch Health today!