What causes forefoot pain after running

The pain in the forefoot after running may be related to factors such as plantar fasciitis, metatarsal stress fractures, arch abnormalities, inappropriate sports shoes, and incorrect running posture.

1. Plantar Fasciitis

Plantar fascia is a fibrous tissue that connects the heel and toe, and repeated pulling during running may lead to inflammation. Pain often occurs in the first step after waking up in the morning or sitting for a long time, with a tingling sensation in the heel to forefoot. Suggest reducing running distance, applying ice to painful areas, choosing running shoes with good support, and avoiding barefoot walking. Stretching and rolling the plantar fascia with a tennis ball can alleviate symptoms.

2. Stress fracture of metatarsal bone

Long term high-intensity running may lead to minor metatarsal fractures, with typical manifestations of local tenderness and swelling in the forefoot. Need to pause running for 4-6 weeks, use hard soled shoes or braces for protection, and gradually resume activity. People with osteoporosis or insufficient calcium intake are more likely to develop it, and the risk can be assessed through bone density testing.

3. Abnormal arch of the foot

A high arch or flat foot can alter the distribution of force on the foot, leading to excessive pressure on the forefoot. Customized orthopedic insoles can improve biomechanical abnormalities, and non weight bearing exercises such as swimming and cycling can replace training. Arch strengthening exercises such as towel grasping and tiptoe training can help improve foot muscle balance.

4. Inappropriate sports shoes

Thin soles, insufficient cushioning, or narrow toe tips can exacerbate forefoot impact. Running shoes should have a width of one finger and be replaced every 500-800 kilometers. When trying on, it is necessary to simulate running movements and test the arch support area and forefoot curvature to match the foot shape. The shoes purchased when the feet swell at night may be larger.

5. Running posture error

Excessive forward leaning or running on tiptoe will concentrate pressure on the forefoot. Keep your body in a neutral position, do not take excessive steps, and make full contact with the ground when landing. You can correct your posture through video analysis and gradually adjust your step frequency to 170-180 steps per minute. Slope training can increase forefoot load, which should be avoided in the initial stage. If there is pain in the forefoot after running, it is necessary to adjust the training plan in a timely manner. If the pain persists for more than two weeks, medical examination should be sought. Daily restorative training such as calf triceps stretching and plantar fascia relaxation can be performed. Choose cushioned midsole running shoes, warm up thoroughly before running, and gradually increase running volume and intensity. For overweight individuals, it is recommended to combine low impact exercises such as swimming and limit the duration of a single run to no more than 45 minutes. If diagnosed with stress fracture, strict adherence to medical advice is required for rehabilitation.