Feet Are Tender in the Morning When Running

Any number of factors can contribute to sore and tender feet. Though the cause of tender feet in the morning could be the result of something as simple as overuse or something as serious as diabetes, for runners, foot-related complaints are often traced back to poor or ill-fitting shoes. If you can pinpoint the exact location of the tenderness in your feet, you can likely identify the culprit and take steps to prevent, treat and even cure your sore or tender feet.

  1. Plantar Fasciitis

    • Choose shoes that have heel and arch support to prevent plantar fasciitis.

      Runners often experience plantar fasciitis. This is a condition characterized by pain and tenderness in the heels that is primarily felt in the mornings. Plantar fasciitis can also cause tenderness in your arches. It results when the tissue that connects your toes to your heels becomes swollen or irritated. To prevent plantar fasciitis, wear shoes that provide full support for your heels and arches. If you are a long-distance runner, opt for maximalist running shoes and steer clear of minimalist options.

    Metatarsalgia

    • Your podiatrist may suggest inexpensive over-the-counter insoles for your feet.

      Sprinters and track runners sometimes experience metatarsalgia. Though metatarsalgia can cause sore arches, it primarily results in pain and tenderness in the balls of your feet. It is often caused from vigorous activity, like sprinting. Because sprinters and track runners are specifically trained to run on the balls of their feet for increased speed, they are more susceptible to the mal-effects of metatarsalgia. If you participate in rigorous training or fast running, consult a professional about how appropriate-fitting running-shoe inserts can help protect the balls of your feet and arches from the affects of metatarsalgia.

    Morton's Neuroma

    • Tight-fitting high heels can cause Morton's neuroma.

      Another cause for tenderness and pain in the balls of your feet is Morton's neuroma. Although women experience Morton's neuroma more than men, anyone who wears tight shoes is susceptible. Whether you are running in the morning or at night, tie your laces so they are secure but not too tight. Tight shoes can cause the tissue between your toes to thicken, which will make the balls of your feet feel heavy or numb. In most cases, you can wear comfortable, flat shoes to treat Morton's neuroma. More serious cases may require steroid injections or surgery.

    Turf Toe

    • Turf toe typically happens during exercise.

      Runners and athletes whose chosen sport requires pushing their weight from their toes are especially prone to developing turf toe. Women can get turf toe by wearing high heels that require them to predominantly catch their weight on their big toes as they step. Jamming, stumping or hyperextending your big toe can also lead to turf toe. As with all conditions that cause tender feet, you will feel the discomfort associated with turf toe more when you are running or moving on your feet. Wear running shoes with larger shoe cages to prevent turf toe and to move around comfortably in the two to three weeks it typically takes turf toe to heal.