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Are Your Shoes Causing You Running Pain

Are Your Shoes Causing You Running Pain in 2022

Running has become a crucial exercise in our daily lives, bringing several health benefits. If this exercise is performed wearing shoes, it will be more enjoyable and effortless.

But wearing the wrong shoes could cause pain and discomfort that will impact your running. Sometimes this can lead to many injuries such as lower back pain, ankle sprains, plantar fasciitis, and many more.

If you experience such pains while running or walking, it might be caused by wearing the wrong shoes. In that case, wearing the right shoes that fit well will give you the highest comfort and help to prevent possible injury.

However, we will let you know how you can figure out whether your shoes are causing running pain and some effective possible solutions in this context.

Are Your Shoes Causing You Running Pain?

Your shoes can cause running pain, especially if you wear the wrong shoes. Improper footwear typically leads to running injuries.

Here we have demonstrated some signs that will help you know whether your shoes are causing running pain.

Toenail Loss Or Bruising

If you regularly wear too many tight shoes, there is a high risk of putting pressure on your toes. Prolonged stress and friction between the shoes and toes can cause bruises on your toenails or losing toenails.

This condition will worsen when you run wearing such types of shoes. Once you start noticing such problems, you should avoid wearing your current shoes.

Heel Pain

Heel pain is a common injury from plantar fasciitis while running, often caused by wearing the wrong footwear. Your heels need constant contact with the surface while you’re running.

If the heels don’t have supportive shoes, it can lead to injury. This situation will worsen in those who have posterior tibial tendon dysfunction (PTTD).

In such conditions, wearing the best running shoes for posterior tibial tendonitis will be ideal for relieving the pain induced.

Develop Blisters

Feet Blisters

Blisters are more likely to appear when your shoes are too tight in a particular area. Blisters, corns, and calluses are caused by prolonged pressure on your legs.

When your shoes don’t provide enough support inside, there is a high chance of your feet getting blisters. Sometimes blisters can be caused by lacing your shoes tightly.

So, if you find any blisters on your feet or there is a tendency to form, then the shoes you are wearing are wrong for you.


Monitoring your mileage every day helps you know your running performance. It will help you know whether your shoes support you in your running. Typically, running shoes help you run for a more extended period making your running effortless.

If there is a problem with your worn shoes or causes pain in the legs while running, your mileage will be automatically dropped.

How To Prevent Running Pain Caused By Wearing Wrong Shoes?

Most common injuries are caused by running on hard surfaces for an extended period. Here we have explored some effective methods to prevent running pain caused by wearing the wrong shoes.

Wear The Right Shoes

If you experience any of the above signs while running, you may need to change your shoes. Most of the time, wearing the wrong shoes is the main reason you feel pain in your feet.

In that case, you need to wear the right shoes that will fit your legs and feel comfortable. Additionally, you will have to ensure your chosen shoes have enough cushions to support your feet well.

Replace Your Running Shoes Frequently

It would be best to consider changing your running shoes every 400 to 500 miles as a general rule. However, if your shoes do not show any signs of excessive wear or cause any pain in your feet, you can wear them for a long time.

Once you find the soles of your shoes worn out or feel too loose to wear, you need to purchase a new pair. Wearing such running shoes carries the risk of serious injury.

Warm-Up For Better Performance

While running every day, your feet will become accustomed to this activity. In that case, warming up before running will help you avoid discomfort.

It also protects your ankles and feet from slipping or twisting between the shoes. Also, if you feel pain while running, start simple exercises like jumping jack or set jump before running.

Stretching Out Your Muscles

When you have a tight calf and Achilles tendon, you can get injuries in the legs and ankles. If your muscles become stiff while running, you are more likely to experience pain in the back of your knees and the soles of your feet.

In that case, stretching your muscles before running will be an excellent way to prevent pain. Proper stretching can help avoid injuries like plantar fasciitis or tendon strains and improve your performance.

Change Your Running Stride

If you have stride issues, there is a high chance of experiencing pain in your back, legs, and hips. Running in place on your toes for a few minutes can help you figure out whether you have this problem. Studies found that changing your natural running stride can help prevent injury and even speed you up.

Although switching your running style may make you less efficient in the short term, it will improve your overall running efficiency.

Common Mistakes That Could Lead To Running Pain

Most runners underestimate the importance of wearing the proper footwear, which results in suffering when running. Here we have explained some simple mistakes frequently overlooked that can lead to foot pain over time.

Don’t Measure Your Feet Often   

Most runners are unaware that the form of their feet changes dramatically over time. Lifestyle, exercise intensity, hormonal changes can impact changing your feet shape.

So, it is essential to measure your feet frequently to avoid wearing shoes that aren’t perfect. Avoid guessing your feet size; take time and measure the feet when choosing the shoes.

Don’t Know What Type Of Arch Your Feet Have

Each person’s legs have different arch shapes. For example, flat feet have tiny arches under their feet. People with high arches will have significantly longer gaps between their feet and heels.

On the other hand, the lower arched legs are curved between the heel and the ball. Wearing running shoes according to your arch shape will help you prevent arch pains. 

Choose Shoes Based On Appearance

Choosing shoes based on appearance is the most common mistake many runners make. As a result, they suffer from impact-related injuries while running.

So, avoid being influenced by brands or appearance while choosing shoes. It would be good to focus on whether the shoes are comfortable and will support your feet during running.

Importance Of Wearing Proper Footwear

Wearing the right shoes makes a good impact on your running performance. Here we have discussed some significant reasons why proper footwear is so important.

Prevent Injuries

Wearing the right shoes gives your feet enough support when running. It makes sure your feet get the maximum comfort. Proper footwear also helps those with a medical condition like diabetes.

As a result, your legs will abstain from getting any potential running injuries.

Better Functionality And Performance

When your feet are adequately supported, running becomes more effortless. Apart from that, your muscles will also grow and function with maximum effort.

In that case, wearing the proper shoes helps to ensure that your feet get sufficient support. It makes your muscles heal better and improves your performance.


Proper foot landing for each step while running allows arch support and a longer-lasting posture. Running with the right shoes will help you get such benefits to your body.

Apart from being heavy-weight, posture is even more critical for those who are lightweight. It improves circulation, breathing, and self-confidence.


Running is always an excellent exercise to keep your body fit. But, if you’re wearing the wrong shoes, this exercise can induce foot pain. However, we have provided adequate information about how you can figure out whether your shoes cause your running pain. 

If you find your worn shoes cause pain, follow the top-second segment to know how you can prevent such pain. Typically, wearing the wrong shoes is the prime reason for getting pain during running.

So, choosing the right shoes will help you avoid getting injuries in your feet that improve your running performance.

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