I have been dealing with pain in my foot on and off for the last 3-6 months. It is focused on the bottom-outer side of my foot, from midway to below the toes. It normally starts approx. 45-60min into a long run, and the pain comes whenever my foot impacts the ground as a sharp stabbing. As soon as I stop running the pain goes away, even if I do a cool down walk the pain is completely gone. There is no discomfort at any other time, except during longer runs. There is also no pain when I apply pressure on my foot, strech or make almost any range of movement. There is no pain when biking or swimming.
I have not change my routine at all since this started happening. No new shoes, no change in gait, no new running terrain, same balance of distance, speed and intensity. I have not increased my mileage or speed at all since this started. There are times for several weeks where I will run completely pain free, and times when the pain is there with no apparant pattern.
Sounds like you might be getting the beginning of plantar faciaitis. There is a lining or connective tissue that at the calcaneus (heel) on the bottom and runs along spreading out like a hand to the “balls” of each of your toes. This can become inflammed and aggravated over time with repeated stress, such as long distance running. It has added stress if you are flat footed, or your feet pronate or supinate (you may notice that the heels of you shoes wear out quicker on one side or the other). As you step down and your foot flattens out the facia is stretched, and at times can stretch too much with out proper recovery.
If this is the problem, best thing is to rest, lower the distance and pace some. Freeze a water bottle in the freezer and 2-3 times a day run the bottom of your foot back and forth over it for about 20min. This helps slightly stretch the facia while icing it and gives a gently massage to help move the inflammation out.
If you’ve put a lot of miles on those shoes it might be time to change them, the midsole/support wears out long before the sole ever does. And if you notice any of the pronation/supination I mentioned above you might check with your doctor and see about having some orthodics made.
Seriously, that is odd. Certainly does not sound like plantar fasciitis. Best bet is to take a photo of the side of your foot and put an X where it hurts and PM me. You could be describing cuboid tunnel syndrome. Another possibility is insertional peroneus brevis enthesopathy. Do you have a forefoot varus deformity? What kind of shoes are you running in? Do you run both on trails and roads with a crown?
I have been running in Saucony grid triumph with custom orthotics for almost four years, and have never had any trouble until the last 6 months. I switch shoes on a regular basis, and normally have two pairs of shoes going at the same time. I also run on a mix of trail and road, probably 40-60. I don’t think I have a “forefoot varus deformity”.
