I have pain on the top of my foot. I feel it mostly when I bend my toes upwards. No pain at all swimming and biking, but I feel it during runs and the pain is elevated after the run and in the mornings. Have you experienced this pain? If so what was your experience and how did you recover from it?
Quick history:
-Last Saturday I got a new pair of shoes, but they are the same make and model as my last 4 pair
-I do not recall when exactly the pain started, but it got progressively worse into the week. I ran Saturday, Sunday, Monday, Tuesday, Wednesday and Thursday. After my Thursday run, it was feeling bad enough I decided to take a couple days rest.
-Yesterday I did a longer run as my foot was feeling good after two days rest. I felt a little pain during the run, but not a ton. This morning the pain is back.
Ultimately, the pain is not debilitating and I can certainly train through it, but I but I am wondering if I should take a light week this week on running until it is healed. The problem is I am headed out of town and all I will have access to this week is running. Has anyone had this issue and trained through it? Is this the type of thing people deal with for months or does this typically go away on its own? I don’t want to shut it down this week unless it is necessary, but I am happy to do so if I risk a month long injury training through it.
Sounds like extensor tendonitis. If you don’t let the inflammation go down it can turn into extensor tendonosis (bad). My $0.02 take a couple of weeks off of running, just swim/bike, and let it heal.
I had a similar issue. Switched shoes to a fresh pair of the same shoe and experienced pain on top of foot (these shoes did seem a bit tighter than the last pair). Rested it for a few days and it got better then pain came back. Rested for a week and it got better but once I started running pain came back. Got so bad that when I walked anything beyond casual paces for a longer period of time than a few minutes (think getting around in an airport…which happened to me) pain came back.
Went to a sports medicine doc and she (is also a runner) prescribed hard sold shoes for a while (to relieve pressure off the foot). To switch orthotics to superfeet green (I have flat feet and was using powerstep pinnacle maxx in my work/dress shoes).
I’ve also laced (at least a pair of my hiking boots) to miss a couple of laces on the top of my offending foot which helps. I do wear my dress shoes very loose too.
Eventually, got some different running shoes (at least more roomy) which helped out. Rested and a sports massage therapist also help work out some knots on the top of my foot too. Now I can mostly run pain free but do have some moments where it feels tight.
FYI this happened about 2 years ago and I still can’t fully say my foot is fully recovered. I also am not running very much the past year (1st kid so schedule wise haven’t figured that out yet) but haven’t run any decent amount of miles in a while either. So am unsure if I logged 20+ miles a week again if my foot would hold up.
My advice based on my experience is don’t try to train through it as for me it got worse and figure out the cause sooner rather than later.
Sounds like extensor tendonitis. If you don’t let the inflammation go down it can turn into extensor tendonosis (bad). My $0.02 take a couple of weeks off of running, just swim/bike, and let it heal.
This. I’ve had it a couple times and it needs to be handled appropriately
Do you have a high arch? I get a tender top/side of foot due to a high arch and thus tight achilles, but it isn’t really an injury per se. I have seen a foot specialist about it and it was really just something I need to deal with through stretching, etc.
I had this sam exact issue a month or so ago. I had gotten a new pair of shoes and laced them up. Without realizing it i laced them a little to tight. the pain didn’t start right away. After 2 or so runs It was very noticeable and just like you said only when I ran and in the morning or puling my toes up. I recommend relaxing your shoes and see what happens.
I had this sam exact issue a month or so ago. I had gotten a new pair of shoes and laced them up. Without realizing it i laced them a little to tight. the pain didn’t start right away. After 2 or so runs It was very noticeable and just like you said only when I ran and in the morning or puling my toes up. I recommend relaxing your shoes and see what happens.
x2. This is the same thing that happened to me. You can change up your lacing pattern to take the pressure off that spot. Also do a little cross massage on the tender spot and follow up with some ice. I did this and was fine in about 2 weeks.