Foot pain - laces too tight?

miss slow

Hi all, am fairly new to running (6 months or so, approx 15 miles a week).  The last 2 or 3 long runs I have been progressively getting pain on the top of my right foot (the highest bumpy bit).  I don't notice it too much when running, but very painful when I stop & lasts a couple of days afterwards.  Thought it might be the lacing, so put elastics on very loose, but no difference.  I have high arches & under-pronation, am using neutral Adidas cushioned shoes.  Beginning to get me down as am really enjoying my new hobby otherwise...any advice appreciated.

[Deleted User]

Could be the bones in your foot adapting to running. Try this mobilising stretch providing it does not cause you pain:

• Barefooted, stand with your R) foot behind you
• Hold on to something for balance
• Curl the R) toes under, so the top of your toes is in contact with the floor and the sole is facing upwards
• Gently bend your L) leg into a mini squat
• Load / stretch should be felt across the top of your R) foot
• Do 10-15 repetitions regulary throughout the day

If it doesn't improve then get to see someone for a proper diagnosis and treatment.

miss slow

Thanks Siance, will give it a go

johnny-the-eagle

I had exactly the same problem earlier on this year when doing long runs as part of a marathon training schedule. Eventually the stress fracture (2nd metatarsal) declared itself and I was off running for 6 weeks. By all means try the stretching but my advice to you is to review your training schedule and ease back the longer runs. More importantly do go and discuss this either at a good running shop (?shoes correct for you / gait analysis) , a sports physio or a medical specialist with an interest in sports injury.

Good luck - and take it easy!

miss slow

Oh dear, I had kinda suspected that might be a possibility, but was hoping not.  Will go & seek a podiatrist/docs if no relief soon...

Gertie

You might want to have a look at this.

I've had a similiar issue in the past and changing the lacing did help

miss slow

ooh that's very interesting - as mentioned, I do have a high instep, will def try that, cheers

[Deleted User]

Elastic laces help too, if that is the problem. I have some extenex ones which are a bugger to put in but are really great once you have them adjusted properly.

miss slow

Update to the above. The pain was getting worse instead of better so took myself along to docs + was referred to hospital. Turns out it is a stress fracture!
Advised 3 weeks rest/elevation where poss & then gentle fast walking building up to jogging on trails/grass only. No pavements for 8-12 weeks (or ever if the doctor had anything to do with it!). Could be worse I suppose. Will go & get gait analysis once pain-free to avoid this happening again I guess...sniff...

miss slow

Thank you - where can i get them?

[Deleted User]

rest and repair yourself.

When you're at wk 4 start going barefoot for periods indoors, building up the time. This will strengthen the fracture site as it's consolidating and also the muscles in your feet. Don't start back running too soon.

A good guide is if you're pain-free walking for 7 days, then start jogging

miss slow

Thanks for the advice, will be hard to stop myself from testing out a gentle jog, but know I must give it time... am rubbish at cycling (fall off going round corners - never got the hang of that), so swimming it is then...