Is it normal for the foot to hurt before running 15 kilometers

Pain in the forefoot after running is generally a normal phenomenon and may be related to improper running posture or sudden increase in exercise intensity. In rare cases, attention should be paid to pathological factors such as stress fractures and plantar fasciitis. When running, the forefoot bears a large impact force, and long-term high-intensity exercise can easily cause local muscle fatigue or soft tissue damage. In daily running training, forefoot pain is common in novice runners or those who suddenly increase their running volume. When the foot muscles and fascia are not yet adapted to high-intensity exercise, they are prone to micro injuries due to repeated impacts. Wearing running shoes with insufficient cushioning performance and running on hard roads can exacerbate this pain. Suggest adjusting the running posture and adopting a full foot landing method, gradually increasing the running distance to allow the feet to adapt. Ice compress on the painful area after exercise and stretch the plantar fascia can alleviate symptoms. If the pain persists for more than three days or is accompanied by swelling or bruising, there may be a risk of stress fractures. When the foot bones are subjected to loads that exceed their repair capacity for a long time, small bone fractures may occur. Patients with diabetes and osteoporosis are more likely to suffer from such injuries. Plantar fasciitis is characterized by significant pain in the first step of the morning, which decreases after exercise but recurs after prolonged standing. These two situations need to be diagnosed through X-ray or ultrasound examination, and if necessary, extracorporeal shock wave therapy or customized orthopedic insole intervention can be used.

Running enthusiasts should choose professional running shoes with forefoot cushioning technology, with a weekly increase in running volume not exceeding 10%. Perform arch strengthening exercises before and after training, such as grabbing towels with toes or walking on tiptoes. During pain attacks, low impact exercises such as swimming and cycling can be used as alternatives. Pain that persists for two weeks without relief or resting pain at night should be promptly treated at the foot and ankle surgery department to rule out bone lesions.