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Ball of Foot Pain Running | Metatarsalgia Symptoms and Treatment

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Why do I have ball of foot pain when running? That’s probably the question that lead you here and one from an athlete I coach that lead to me do some digging.

Initially, I assumed it was all about foot strike.

Landing too far forward on the toes rather than with more of the mid-foot. But that alone is just one potential factor. After all, your foot is a complex structure of 26 bones, 33 joints and more than 100 muscles, tendons and ligaments.

Causes of Foot Pain While Running

Because our feet are asked to absorb the impact of every single step we take, it’s not surprising that foot soreness and unfortunately sometimes pain are often reported.

Your feet have to absorb 7 times your body weight with every step. Which means if anything is off and due to the repetitive nature of running, it’s very easy to end up with an injury. Or simply feet that are TIRED as they adjust to the new impact of running or the wrong running shoe.

  • Wearing a shoe that doesn’t have enough cushion – for new runners that cushion can help the feet adjust to the impact
  • Wearing shoes that are old, worn down or potentially change your gait
  • Learning to land with your foot in more of a flat position rather than on the heel or up on the ball of the foot (see video below)
  • Tight calves pulling on muscles and tendons
  • Improving your ankle flexion and range of motion (will help with foot strike)
  • Increasing mileage gradually so the muscles and tendons can build up strength

Ball of Foot Pain Running

If you’ve started to notice pain specifically in this area, you may have seen the term Metatarsalgia. Though let’s be clear if you’ve noticed it and are quickly taking action, you likely haven’t pushed it that far.

Checkout these symptoms, but know that all the resolutions listed will help regardless. However, if you have gotten in to this major inflammation you’ll need more time off to fully recover.Metatarsalgia running

Symptoms of Metatarsalgia

  • Sharp or burning pain in the ball of your foot
  • Pain that worsens when you stand, run, flex your feet or walk (stops hurting with rest)
  • Pebble in your shoe sensation

Runners with a tendency to land on the ball of their foot create massive amounts of pressure in the push off phase which can inflame this area. It’s also possible if you wear a lot of high heels as a runner that this area could be more sensitive due to that constant pressure.

Common Running Foot Pain

If you feel like that doesn’t exactly describe what you’re experiencing then checkout these other in-depth articles to help resolve foot pain issues:

  • Achilles pain while running – learn how to treat it and the best shoes
  • Plantar Fasciitis – ideas for managing this ongoing issue
  • Running with bunions – how to keep going and shoes that help
  • Stress fracture prevention – common in the foot due to the pounding
  • Ankle pain while running –  treatments and best shoes
  • Running on a broken toe – when you refuse to let anything stop you

What helps with foot pain from running?

Depending on which issue you have listed above there are different recommendations. In this article we’re going to remain largely focused on the ball of foot pain.

Long term tools to help foot pain:

  • Improving your foot strike (see video)
  • Wearing a good cushioned shoe (recommendations below)
  • Learning to relace your shoes to prevent top of foot pain
  • Foam rolling to release tight calves or rolling foot on a PT ball to release tension
  • Continuing to spend time on strengthening your calves, gutes and core for better running form

Immediate pain relief for foot pain:

  • Utilize a heat pack to help release tight muscles (ice only dulls pain, doesn’t help healing)
  • CBD Sports cream (totally used this on my IT Band and post knee surgery)
  • Eliminate weight bearing exercises for a few days (try pool running workouts!)
  • Eat an anti-inflammatory diet to help the body speed up healing
  • Try turmeric or other herbs that can cut feelings of pain (we try to avoid NSAIDS because they aren’t good if taken while running)

Improving your foot strike takes a little bit of practices, but is well worth it for the benefits. Watch this video to help you better visualize how you want to land ideally.

Best Shoes for Ball of Foot Pain

When looking for shoes to help there are a few features that really help:

  • Cushioning
  • A wider toebox
  • A low heel to toe drop (reducing that forward push

Hopefully these shoe options will give you a place to start in making your selection. As always when I recommend shoes, I’ve either run in them myself or chatted with others to understand what they like and I’ve researched why they’re a good suggestion for ball of foot pain.

Hoka Bondi
When you think cushion, this should be on the top of the list. It’s actually a shoe I’ve been using for this round of marathon training and seriously enjoy. Some have reported these shoes feel a little more narrow, so if you like a wider shoe these are out. I have a more narrow foot, so I’m not a good judge, but I do LOVE the cushion.

Saucony Kinvara
Another shoe that I’ve run in for many years. It’s not anywhere near as cushioned, but has that lower heel to toe drop and is super lightweight. I think these lower drop shoes can help to encourage a good foot strike.

Additionally, the insole is easily removed to put in your own orthotic or insole. Since knee surgery, I often wear an insole that helps to ensure my feet don’t fall inwards (overpronation) and it’s kept my knees, ankles and feet very happy.

Altra Torrin
These shoes have more of foot shaped design than other brands which means your toes have plenty of room to spread out and the zero drop cushioned shoe is truly helpful for many runners trying to improve their foot strike.

Ball of foot pain while running may not be uncommon, but it is an injury you can prevent and recover from!

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Ball of Foot Pain Running

 

 

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Posted by amanda Categories: injury

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
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Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
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At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
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I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
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Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
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My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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