Are Your Shoes Causing You Running Pain?

Running is a healthy form of exercise, which people of all ages can enjoy. However, the wrong shoes could cause pain and discomfort. If you’re experiencing any uncomfortable feelings as you run or walk, it might be time to switch your shoes and get something more comfortable. This article will help you figure out whether or not your shoe is causing running pain and offer some solutions for making the situation better.

Signs that Your Shoes Cause You Running Pain

One of the best ways to figure out whether or not your running shoe is causing you pain is by understanding what could be causing that pain. If you’re feeling discomfort during your run, then your shoes may be the cause of that. Here are some signs that indicate this may be the case:
• You experience considerable heel pain while running.
• The aches in your feet, legs, hips and back seem to get worse after wearing the same pair of shoes for several consecutive runs.
• You’ve only been wearing new running shoes for a short period (1 or 2 weeks), but you experience pain during every run.
• Your old shoes worked perfectly fine, so the pain doesn’t make sense.
• Your shoes are too tight (especially in the toe box) or too loose.

How to Correct Running Pain

Wear the Right Shoes

If you’re experiencing any of the above-listed running pain symptoms while wearing your new shoes, it’s possible that you need to switch them out for something more comfortable. If you’ve been thinking about buying a new pair of shoes for some time, then now is the best time to do so. Running shoes are not one-size-fits-all, so take your time finding the right shoe that feels good and supports your feet well. Grab a good pair of Brooks running shoes and be comfortable as you keep fit.

Don’t Forget to Replace Your Running Shoes

It’s common knowledge that we need to replace our running shoes after approximately 300-500 miles. However, replacing your shoes when you start to notice the pain is even more critical. If you’ve noticed that the soles of your affordable running shoes are worn down or if they seem extremely loose, then it’s time to search for a new pair. You don’t want to risk getting injured because of your old, worn-out shoes.

Warm-up for Better Performance

If you’ve been running every day, then your feet are probably used to the activity. However, it’s always best to warm them up properly before each run to avoid any discomfort. Doing so will help protect your ankles and feet from rolling or turning within the shoes. If you feel pain during a run, then a proper warm-up is the first place to start. Try simple exercises like running on the spot, doing jumping jacks, or star jumps before heading out for a run.

Stretch Out Your Muscles

Another way you can support your feet during a run is by stretching out your muscles post-run. Tight calves and Achilles tendons are common causes of pain in the feet, ankles, and lower legs. If your muscles become tight while running, then you’re likely to experience pain on the back of your knees and the soles of your feet at some point.

Change Your Strides

If you’re experiencing pain in your feet, legs, hips, or back while running, then you likely have a stride issue. One way to figure out if this may be the case is to run in place on your toes for one minute before heading out for your next run. If you feel better during this warm-up period (or throughout the entire run), then it’s probably due to a stride issue. Changing your stride is one of the most effective ways to reduce pain when you’re running.

See a Podiatrist for Relief

If you are experiencing any foot or ankle pain, you likely need professional help. Even if you have already visited an orthopedist for your injuries, then it doesn’t hurt to seek the advice of a podiatrist too. This type of doctor specializes in foot and ankle problems and can recommend an affordable treatment option that works best for you.


The worst mistake you can make is to ignore the pain. Many people continue a workout, despite aching feet or ankles. Although it can be hard to push yourself past that discomfort, it’s important not to drop your activity altogether. Once you notice any pain, you need to adjust and check your shoes. If it persists, see a podiatrist for assistance.

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