Exercise and foot stress guidance

I am am overweight person (245 lbs) who has been doing exercise to try to lose weight. On Mon, Wed, Fri I am doing interval training for jogging by using the Couch to 5k app. On the off days I walk 30 minutes. I knew I would be sore, but I am afraid of injuring myself because I pushed too hard, but I don’t know where is that line that I need to stop. I have been doing really well and building up strength, so I do not want to stop now! I have been having quite a bit of foot pain. On my left foot, my heel hurts. It feels like a muscle or something is stretched uncomfortably around my heel. Also today I noticed on both feet a swollen lump on the top right of my foot near the pointy ankle bone. The arch of my left foot hurts. I’m addition it hasn’t happen during my last few work outs, but sometimes my feet fall totally sleep at the end of my run. I am not sure if I should rest for a few days, but like I’ve said I’m on a roll and building up my strength and don’t really want to stop. Or maybe I should change the way I am doing things? I have tried lacing my shoes differently . Just not sure what I should do. Thanks, Rebecca

One Response

  1. Foot.com

    Hello Rebecca – thank you for your question. I would suggest integrating non-impact exercises in with the jogging and walking. Both jogging and walking are a lot of stress on the feet and require you to take either off days or integrate foot recovery exercises in your daily routine. I would suggest standing on a golf ball or RAD Roller (www.radroller.com) for 10 minutes every day followed by 5 minutes of calf stretching. For non-impact exercises you can do an elliptical or bike. If you do not have access to either of these then I’d suggest alternating your jogging days with weights or bodyweight exercises (squats, pushups, core work). It sounds like you are starting to stress your plantar fascia on the bottom of the foot due to excessive impact. If your pain continues to increase you may need to stop working out for a bit therefore I’d suggest doing the above as to decrease your pain without stopping jogging. I hope this helps!

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