I know I am a little biased because I am currently dealing with a foot issue, but I have found that this type of injury is particularly challenging to manage. I know there are many worse things that foot injuries, but please allow my frustrated injured self to be dramatic for a moment.
I’ll explain why I feel this way in a minute, but first I wanted to back up a bit and talk about what we think is going on with my foot. I realized I never really got into any detail after sharing that I was making some progress and had been evaluated by a PT.
This injury came on really quickly. I stopped running as soon as I started feeling pain, and that was back in the beginning of June. (It’s the posterior tibialis but also causes some heel pain when it gets bad). After I stopped running, it seemed to get worse before it got better. I went to an orthopedist who left me with more questions than answers. Then it felt better for a few weeks, I tried some different shoes, and slowly started doing some run/walks, and the pain came back. So assuming that running is causing this, I have been trying to figure out what I have done differently lately that would have caused this area to become aggravated.
While I can’t answer that question, we did notice some interesting things when I saw a PT. My left leg (side that hurts) is crossing over into the midline when I run. I am heel striking slightly on both sides, but my right foot flares out and my right leg overall is less stable. So we were thinking that since my right leg was weaker, my left leg was being overused to make up for it, and landing in the midline to make up for the lack of stability on the other side. So this would mean I need to strengthen my hip abductors in order to improve my gait. I’ve also started doing foot strengthening exercises to help stabilize the foot with the proper muscles rather than the post-tib.
So I have been working on that stuff diligently (clams, side lying leg lifts, bridges, and side steps) and also doing dead bugs and planks. I started adding in standing stability exercises and that is around the time I noticed that the pain came back. So it was either the return to running, or balancing on that one foot past the point of what my foot could handle.
In the past when I have been injured I have felt like it was manageable even if I couldn’t run. At the very least I could go for a walk. When it’s your foot that hurts, pretty much everything is out of the question. When it was bad, it would hurt even when I was sitting still. Now, I am sure I could swim, but unfortunately I don’t have a pool where I can swim laps or pool run.
Here are some reasons why I am finding that foot injuries are the worst, particularly for runners:
1. Avoiding Time on Your Feet
It’s really hard to avoid being on your feet. No one has suggested that I need a boot or anything like that, but common sense could say that if it hurts to walk you should try not to walk on it. Well that’s easier said that done. I park 2 blocks from my building at work. I am always walking up and down the stairs at home. It feels like it’s impossible to sit still when there is stuff that needs to get done like cleaning or laundry or dishes. Plus most workouts require being on your feet!
2. Choosing Running Shoes
There are endless option for running shoes, and I think this is a blessing and a curse. It can be really confusing and overwhelming to know which shoes are right for you. While a running specialty store can make a recommendation, it really comes down to what feels best and what works for you, which can take a long time to figure out.
3. Finding Work Shoes
It’s also difficult to find work shoes and casual shoes that will support the foot and not make the injury worse. (Who knows- other shoes could have played in to the initial injury!) Especially for women, it can be really difficult to find a shoe to wear to work that looks appropriate/matches our clothes and feels good.
4. Figuring out the Cause of the ProblemIt can be really challenging to figure out the root cause of the problem. There are all sorts of option like overpronating, heel striking, and unstable feet, but it’s also important to look up the kinetic chain for what else could be involved. Weak hips? Or weak glutes? Maybe a weak core? I have been told all of these things. So I guess I just work on them all…
5. Finding a Way to Cross-Train
Depending on the type and severity of a foot injury it may be tough to find a cardio cross training option. Usually swimming or pool running are fine, if you have access to a pool. I am sure with some foot injuries you can use the elliptical or bike but if you are avoiding putting any pressure on the foot those may not be the best options.
I know I am not the only one dealing with foot problems lately so I’m sure there are others who can relate to this!
What area do you think is the worst to injure?
How do you stay active when you can’t run?
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Thankfully my ankle, which is STILL healing after months, doesn’t prevent me from running. I haven’t really had an injury that has kept me out for long.
I do love to swim, though, and my ankle always feels great after a swim (and some time in the sauna).
I think any injury that prevents you from doing what you love is the worst! And I hate how confusing it is getting to the root of the problem, if you ever do. Big hugs! Time to work out that upper too?
Im glad that your ankle hasn’t prevented you from running! I’ve definitely been spending more time than usual doing upper body work.
for sure the foot is a challenging one exactly for the reasons you said! I only had that one day of the foot issue (thank gd) but I definitely realized right away how difficult it is when it’s your foot! I sure hope it gets healed up super soon so you can get back to normal!
Thanks! Its definitely a tough injury to deal with.
Foot and I will also add hip/lower back. It is IMPOSSIBLE to live without using that area! The only thing that is “good” about foot injuries is that you cn boot them if necessary. But I agree–anything that immobilizes you SUCKS
I used to think foot injuries weren’t that bad because I always found quick relief by loosening my calves or using KT tape. But not this time. And I agree that the hip/low back is awful too. All the places I tend to get injured…
Foot injuries are the worst – both Ryan and I dealt with them this year and he’s still at lower mileage as his heals. It seems like feet are just so sensitive and since we all have to be on our feet the recovery is slower. I really hope your continues to heal!
I’ve also read that certain areas of the foot get less blood flow which probably delays healing. Its very frustrating but I know eventually I will get past this!
I can see how foot injury can be the worse, because like you said we are always on our feet. IT band issues are up there, but at least that doesn’t hurt when your walk, just run.
Luckily the IT band is an issue I have never experienced, but I hear it sticks around forever. I guess thats good that it doesnt hurt from walking!
I’m in the same boat as you right now although I think you’ve been dealing with this a little longer :/ So sorry the foot issue is not going away. I feel like you’re doing everything right to try to make things better and get to the core issue so I don’t think I can say anything more than just I hope you continue to see improvement even if it is really gradual. I’m rooting for you! I’ve been dealing with some tendinosis in my peroneal tendon right now and can’t put any extra pressure on my foot besides walking – I agree it’s the worst and it’s so frustrating! I’m afraid to rush into anything because if not fully healed, it’s an issue that can keep reoccurring. I’ve really just been doing arms and core work and some hips exercises lately and it’s making me crazy because I’m getting so out of shape cardio-wise.
Oh no- I am so sorry to hear that you have a foot injury too! Are you working with a PT or someone? The foot really is such a tricky place to heal due to being on our feet. I am definitely out of shape cardio-wise but mostly I just miss being able to run!
My feet are still acting up, but I don’t think it’s PF. From what I’ve read about that particular injury is you know when you have it. The outside of a foot feels bruised, then it stops, and the other foot starts twinging in a completely different area. I finally thought maybe I’m out of alignment, but I don’t see my chiro for another two weeks with my traveling and his traveling.
Sorry to hear your foot has been giving you problems. With PF the biggest sign is that its the worst in the morning and gets better as your foot gets warmed up. Hope that it gets better quickly!
I think any injury that one is dealing with is the worst at that moment. Hopefully you heal quickly and can get back to it!
Definitely- I used to think foot issues weren’t so bad because I always got relief by loosening my calves and using some KT tape. This time around, I’m seeing how difficult they can be to heal.
Yeah, I can totally see how feet would cause the most frustration. It’s not like we can just hop on a magic flying carpet to give our feet some rest!
Oh wouldn’t that be great if we could do that?!
I’m dealing with an ongoing hip issue and finally saw a PT this week. Clamshells are no joke. She was telling me there is a doctor in California that makes his patients do five minutes on each side!
Apparently I have an issue with my hip flexor which is overworking because my glutes aren’t firing correctly. All I want to do is run. I don’t do sitting still well at all.
Oh no, I’m sorry to hear your hip has been hurting! I couldnt imagine 5 minutes of clamshells. One of the things i was asking my PT about is getting all the strength training to transfer to my running. He was saying that alot of times we build strength but still run with the wrong muscles firing. I hope you heal up quickly!
I get it. I seem to have something that gets injured with every training cycle and it is just very frustrating, especially when it’s with your feet. I read somewhere that pain from running is usually the symptom of something else that is out of wack. I hope things get strait for you soon!!
Thank you! I’m sure I am all sorts of imbalances that have leg to this injury its just tough to figure out the specific cause.
Ugh I believe it. On a way less serious note I cut open the bottom of my toe last summer and thank god it wasn’t painful after a few days and didn’t really impend my marathon training but it was pretty much impossible to try to stay off it. Feet things are so frustrating. Sending good vibes to you and your feet!
That sounds really painful! Glad it didn’t last too long.
I’m so sorry you have to deal with this. I tend to think whatever injury I have at the moment is the worst, but when I got PF a few months ago, I definitely decided that foot injuries ARE the worst, because like you said, it is pretty hard to stay off your feet!!
Sorry that you can relate, but I am glad you agree! Its so frustrating when you need to rest to not really be able to stay off your feet.
I’m so with you on this! I spend most of the day on my feet at work, so foot issues affect me all day long. We are business casual at my clinic, and I’ve tried all kinds of shoes. My Danskos, which are my go-to for work, seem to really aggravate my foot issues this time. I bought a pair of Alegria shoes and right now, those are the most comfortable shoes I can find. My sports med doc wanted me to wear my running shoes to work but it just looks bad. The other thing she recommended is Spenco orthotics in my running shoes. I’ve tried many different types of orthotics and was skeptical but what a difference they have made. They are flexible and support the arch, while most orthotics are stiff. Time will tell, but it’s starting to turn around for me, I think. The hot weather limits my distance anyways, so it’s kind of nature’s way of telling me to take it easy…
I really need to find a good pair of shoes to wear to work. I’m glad you found some orthotics that are helping you! I have been avoiding them but if my PT ends up recommending them I would give it a try. At this point they don’t think I need them, but we’ll see.
Foot injuries are definitely SO frustrating! Especially because sometimes an issue with your foot isn’t actually so obvious and you think it’s something else. I battled constant IT band issues last year only to realise the orthotics I was told I “NEEDED” were actually doing the damage!
Wow, that’s awful that they told you that you needed orthotics and they actually caused an injury! Glad that you finally figured it out!