How to Avoid Foot Pain When Running

Many individuals who run on a regular basis experience foot pain. Higher mileage increases the chances of the runner developing pain or injuring the foot. If you already suffer from heel spurs or ankle tendonitis, running regularly or for long distances can aggravate your foot pain. Tendonitis is caused by overuse and is characterized by the slow swelling of the tendons in your foot as you run or walk. For every mile run, the foot strikes the ground hundreds of time, exacerbating any existing injuries.

Things You'll Need

• Running shoes
• Athletic tape

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Instructions

• 1

  Make sure that you are wearing the right running shoes. Go to an established running store and ask that an associate analyze your gait. She will ask you to run on a treadmill and will analyze your running technique to recommend a specific type of running shoe.

• 2

  Focus on your running technique. Keep your head erect and focus your eyes on a point on the ground several feet ahead of you. Avoid lifting your knees too high when running, as this can cause an imbalance and put further strain on your ankles and feet. Finally, focus on the movement of your arms. They should swing in an easy figure eight motion.

• 3

  Maintain your ideal weight. Some forms of foot pain, such as plantar fasciitis, or the swelling of the tissue on the bottom of your foot, can be caused by weight gain. If you're training for a particular event or race, set a goal of achieving your ideal weight by the day of the race. This will not only encourage you to drop the pounds, but it will also reduce the risk of foot pain during your training.

• 4

  Wrap your foot with tape or wear a bandage. This will help to stabilize the foot when running and will help to prevent foot pain.