Foot Pain Training for Marathon

I am new to running and trying to do my first marathon this year. I recently got a new pair of shoes and now have pain in my heel when I run. I also started to increase my mileage so I am not sure if it is the shoes or the mileage that is causing the pain. I tried to ice the area but it still bothers me when I walk and started to hurt when I first wake up. Any advice?

One Response

  1. Foot-com

    Thank you for your question. Foot pain is common in new runners as there is increased stress placed on the foot. When we run, there are up to 4 times our body weight in impact forces going through our body, which means that we need to build the strength within our body to absorb these impact forces.

    As you begin running or when increasing mileage, it is important to ensure you are doing enough recovery. Foot recovery means stretching, foam rolling and massaging the muscles of our feet and lower legs. I recommend that my patients who are runners stand on golf balls or something hard every morning and for at least 5 minutes before they run.

    After running I recommend stretching or foam rolling for at least 15 minutes with an additional longer stretch or foam roll at least 2 -3 times per week for 30 minutes. If your pain persists after integrating the foot recovery I recommend seeing a Podiatrist who can better evaluate you and determine if additional treatment options are necessary.

    Good luck!

    Dr. Emily Splichal
    Please be advised: we do not provide medical advice, diagnosis or treatment.
    By law, we cannot give specific medical advice over the Internet.

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