What causes forefoot pain while running

Pain in the forefoot during running may be caused by plantar fasciitis, metatarsal stress fractures, Morton's nerve tumors, hallux valgus, or inappropriate shoes.

1. Plantar Fasciitis

Plantar fascia is a thick band of tissue that connects the heel and toe. Overuse or sudden increase in exercise may cause inflammation. When running, landing on the forefoot can increase fascial traction and cause a stinging sensation. Suggest reducing running distance, stretching the plantar fascia, and using supportive insoles to relieve pressure. Continued pain requires medical attention to rule out other lesions.

2. Stress fracture of metatarsal bone

Long term high-intensity running may lead to minor fractures of the metatarsal bone, manifested as local sharp pain in the forefoot that worsens when pressed. This situation requires immediate cessation of running and diagnosis through X-ray. During the recovery period, it is recommended to wear hard soled shoes for protection and gradually engage in weight free training such as water walking.

3. Morton's neuroma

Thickening of nerve tissue between the third and fourth toes can cause fever like pain, and arch collapse during running can exacerbate symptoms. Choose wide last running shoes to reduce compression and avoid high heels. Severe cases may require local injection therapy or surgical resection of the neuroma.

4. Thumb valgus [SEP]: The deformity of the big toe joint can change the distribution of force on the foot, causing excessive pressure on the outer side of the forefoot. The pain during running is concentrated at the first and second metatarsal heads. Wear toe splitters for correction, choose running shoes with curved soles to distribute pressure, and perform osteotomy surgery if necessary.

5. Inappropriate shoes

insufficient cushioning or narrow toe can directly cause forefoot impact pain. It is recommended to measure the foot shape and choose professional running shoes that are half the size larger than daily shoes. Pay attention to replacing new shoes every 500-800 kilometers. When running on wet and slippery roads, it is necessary to choose a non slip pattern design. If there is pain in the forefoot, running should be paused and low impact exercises such as swimming or cycling should be switched. Massage the soles of the feet with a tennis ball daily and apply ice to the painful area. Choose running shoes with arch support to avoid training on hard roads. If there is no relief after two weeks of rest, it is necessary to go to the orthopedic department for gait analysis and imaging examination to rule out serious conditions such as stress fractures. Warm up thoroughly before running, gradually increasing running volume and intensity, can help prevent the recurrence of forefoot pain.