Pain after workout

Hi my name is Ahsan, I’m an 18 year old medical student and a weight lifter. I regularly do dead lifts and leg strengthening exercises. On leg day I did the exercise of calf raises. This is a mixture of high repetitions of dorsiflexion and plantarflexion of the foot. I wasn’t wearing proper footwear and after the workout I had a sudden onset of pain between the 1st and 2nd metatarsal joints. I ditched the shoes but for the past week after moderate lengths of walking I still experience an annoying (slight but noticeable) pain in the area. I want to continue weightlifting but haven’t continued because of the pain. I don’t want the condition to worsen, or have it develop into a chronic condition. What do I do? Orthotics? Proper weightlifting shoes? Getting an MRI here in Canada is practically impossible for 6 months. Please advise! Thanks.

One Response


    Hello and thank you for your question. Sounds like you may have irritated the nerves and complex musculature in the bottom of the foot. I would ice the foot and do some foot releases / rolling with a golf ball or RAD Roller ( – just be cautious directly in the area of pain. I would do this every night for at least 5 minutes per foot. You can also look to get metatarsal pads and use them for at least 1 – 2 weeks to allow the tissue inflammation to decrease. No MRI is necessary at this point. You may consider a steroid injection to the area if the pain isn’t better in 2 weeks. Otherwise moving forward I’d ensure you are wearing proper footwear. I hope this helps!

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