Foot pain when walking
- Related Injuries: Feet, Ankles & Lower leg
June 10, 2024
I went to a HIIT class involving treadmill running after having not run for about 2 months. A few hours later I went for a walk and had to stop every 10 mins or so due to pain across the side and top of my left foot. Rest helped. Walking consistently brings the pain back. I’m due to go on a hiking holiday in the Rockies in a month so want to be able to walk for this.
Thanks
Tara
June 10, 2024
Hi Tara
You’ve got plenty of time!
Top of the foot pain is probably better (!) than having pain in the sole, especially after what you did and what you’re going to do.
Top of foot pain is generally associated with the tendons that run from the muscles in your shin to the toes – pulling them and the ankle up.
So, here’s what you need to do…
First up try to limit doing too much actively for the next 10 days or so – you can run but easy on the the speed and distance. You certainly can keep in the gym.
Next up get some strength back in the tendons by leaning back against a wall – put both feet about a foots length out from the wall and then pull your toes up and off the ground so you are taking weight through your heels. Do this x20 BUT if you feel the pain at greater than 3/10 then stop, rest for 30” and then go again.
Also add in some calf stretches to make sure you have ankle range and some deep squats.
Try this over the next 5 days, x3 a day and see how you go.
Good luck
The Guru
