Starting a New Fitness Routine? Here’s Why Your Feet Might Be Hurting

You’ve decided it’s time to get back in shape.

You may have begun walking each morning, purchased a gym membership or resolved this is the week you’ll finally stick to that workout routine. For the first few days (or weeks), everything is exciting and motivating. Until your feet begin to hurt, your heels ache after working out or you feel pain that wasn’t there before.

Foot pain is often chalked up to becoming more active. But while muscles throughout your body may feel sore when you start a new routine, your feet should not constantly hurt. Fluctuations in your activity levels, shoes, foot structure and body mechanics can all impact foot pain.

The good news is foot pain doesn’t have to derail your fitness plans. By knowing some of the causes behind painful feet when working out, you can take steps to feel better.

Here are some of the most common causes of foot pain when you start getting active again.

Could Flat Feet Be Contributing to Your Foot Pain?

The best insoles for flat feet correct foot posture by providing enough arch support that’s specific to your feet. They can help you walk and run with more stability and minimise excess strain on your feet and legs during daily activity and exercise. When you have flat feet, the first thing to learn is how your arches impact other parts of your body.

You might not realise you have flat feet until you start working out more regularly. Whether you recently took up running, became a gym rat or just started walking more, your newfound activity can reveal flaws in your biomechanics that didn’t cause problems before you started exercising. As your body overcomes gravity to keep you moving forward, everything from your muscles to your tendons to your joints can become fatigued from less support under your arch. You might experience this as foot pain, leg pain or an altered gait.

But because your feet are the foundation your body is built upon, poor arch support can impact other areas of your body. It can impact the ankles, calves and knees or even your lower legs as they work overtime to fill in the gaps from your feet’s lack of natural support. As you exercise, you might become more prone to aches and pains because of this.

You may be feeling pain in your arches if you experience: aching in the middle of your feet, pain in your heels after moving, sore feet after short periods of exercise or pain that travels to your ankles or lower legs. Flat feet don’t always lead to pain, but if you’re regularly experiencing pain that’s hindering your fitness goals, it’s worth getting it checked out and finding the proper support you need.

Your Feet Are Adjusting to Increased Activity

If you’ve decided to step up your fitness routine, your body will likely feel the change. Whether you’re adding more walking to your day, beginning to run, signing up for fitness classes or transforming your at-home workout, your feet will be taking a pounding they aren’t used to. Often muscles, tendons and ligaments will need time to catch up to your new activity as they strengthen and become more conditioned.

It’s worth noting that a bit of post-workout soreness is quite common, particularly if you’ve upped your game or ramped up your fitness rather quickly. Your feet are made up of over 100 muscles, tendons and ligaments that allow you to move around, balance and absorb impact with each step you take. As they recover and grow stronger, you may feel minor aches that subside with rest.

The main exception to this rule of thumb is if you feel pain that actually builds up during your workout, which could indicate a problem. Sharp pain, swelling that doesn’t go down after a day or two, pain that alters your gait or pain that persists could be a sign of an injury rather than general soreness. Ease into your new routine and pay attention to how your body feels.

Are You Wearing the Right Shoes?

The shoes you wear matter more than most people realise. A good pair cushions your feet from impact, works with your natural stride and keeps you stable as you exercise, while a bad one can add undue pressure to your feet and lower legs. That’s why you should invest in running shoes for wide or flat feet if your feet are particularly broad or need extra support, rather than something more generic. Just like every foot is unique, different activities require different levels of support and stability.

General training shoes, or cross trainers, are made to handle multi-directional movements you might perform in the gym or on the court. Running shoes are made to absorb impact in one direction. Training in shoes not designed for your activity can cause discomfort and leave you more prone to injuries.

Shoes wear down over time too. High-quality footwear loses its supportive foam and general structure after many miles, leaving your feet vulnerable. Replacing old shoes that are visibly worn down or don’t feel as comfortable as new pairs can help reduce your pain. Everyone’s feet are different, which is why foot shape, gait and activity play key roles in finding comfortable shoes along with size.

Common Foot Problems That Can Flare Up When You Exercise

Flat feet and sudden changes in activity level can cause foot pain when exercising, but they aren’t the only culprits. Certain exercises stress different parts of your feet, ankles and lower legs, which can lead to some common issues.

Learning what these issues feel like and what causes them can help you identify problems.

Although these are relatively normal things that can happen while working out, ongoing foot pain or pain that gets worse should never be ignored. It’s important to catch what’s causing your foot pain early so a small issue doesn’t become a fitness routine-stopping problem.

Simple Ways to Prevent Foot Pain When Starting Exercise

Prevention is often the best medicine for foot pain. If you’re trying out a new exercise routine, don’t overwhelm your feet by doing too much too soon. Ease into your new routine and allow time for your body to adjust.

Increase your mileage slowly. Just as with any other aspect of your routine, slowly increase your distance, intensity and/or frequency. This helps minimise the additional impact that can be placed on the muscles, tendons and joints that support your feet.

Cross-training and stretching are also beneficial. Doing foot-specific exercises will strengthen your feet, ankles and calves. This will increase stability and help your feet handle more activity. Stretching can also help alleviate muscle tightness that can alter your gait.

Give yourself time to recover. Recovery is just as important as the workout itself. You’ll want to allow time for your body to rest in between more intense workouts.

Wear shoes that provide good support and fit well. Footwear plays a large role in keeping your feet happy. Taking the time to buy shoes with good foot support can help provide the cushioning, stability and fit needed for your chosen activity. Some people may need to wear orthotics to help with certain foot mechanics.

When Is It Time to See a Podiatrist?

Of course, some discomfort is normal when beginning a new exercise program. However, you shouldn’t have pain that persists or gets worse. Your feet help you stay active, so take care of them. Catching issues early can ensure that a small problem doesn’t become an injury that derails your hard work.

You may want to make an appointment with a podiatrist if your foot pain persists for more than a few days, returns frequently or interferes with your normal daily activities. If you experience swelling, bruising, are unable to walk without pain or notice your walk is affected when you experience foot pain, make sure to have it checked out.

Your podiatrist will work with you to determine what may be causing your pain. This can include the structure of your foot, footwear choices, exercise routine or something else entirely. Many foot ailments can be easily treated so you can remain active and continue reaching your fitness goals.

Keep Your Fitness Journey Moving Forward

Exercise should make you feel stronger, healthier and good about how your body moves. Foot pain shouldn’t be holding you back. Some discomfort is normal when you first start exercising or pick up the intensity of your workouts.

Your feet will need time to adapt. But there are plenty of reasons you might experience exercise-induced foot pain that can be treated or alleviated with proper footwear and technique. What matters most is that you listen to your body. Making small adjustments to how you move, wearing the right shoes and tackling foot pain early can keep you active and minimise your risk of developing long-term injuries.

If your pain persists, recurs or starts to interfere with your regular activities, make an appointment with a podiatrist. They can help you understand the cause of your foot pain and find a solution that’s specific to your lifestyle.

Take care of your feet so they can take care of you.