How to relieve foot pain from running
Nov 05, 2025
Source: Cainiu Health
Dr. Chen Jian
Introduction
Ways to relieve foot pain from running generally include immediately stopping exercise and resting, applying cold compresses to the painful area, appropriately elevating the foot, gently massaging to relax muscles, and changing into proper footwear and socks. Immediately stop exercising and rest: once foot pain occurs, running should be stopped immediately to avoid further movement that could worsen injuries to the muscles and ligaments in the foot, allowing the foot to fully rest and reducing local strain.
Ways to relieve foot pain from running generally include immediately stopping exercise and resting, applying cold compresses to the painful area, appropriately elevating the foot, gently massaging to relax muscles, and changing into suitable footwear and socks. Specific details are as follows:
1. Immediately stop exercising and rest: Once foot pain occurs, running should be stopped immediately to avoid further movement that may worsen injury to muscles or ligaments in the foot. Allowing the foot adequate rest reduces local stress, prevents increased pain or secondary injuries, and minimizes prolonged standing or walking during recovery.
2. Apply cold compress to the painful area: Within 48 hours of onset, wrap an ice pack or use a cold towel to apply to the affected area for 15–20 minutes at a time. The cold temperature helps constrict blood vessels, reducing local swelling and inflammatory response, thereby relieving pain. Avoid direct contact between ice and skin to prevent frostbite.
3. Appropriately elevate the foot: When resting, raise the foot above heart level—such as by placing a pillow underneath—to use gravity to promote blood return from the foot, reduce local blood accumulation, and alleviate swelling and soreness. Each elevation session can last 20–30 minutes and may be repeated several times daily.
4. Gently massage to relax: After pain begins to subside, lightly massage the painful area of the foot with your palm, or press fingers around the sole and ankle to improve local circulation, relax tense muscles and fascia, and relieve muscle stiffness. Massage pressure should cause only mild discomfort; excessive force should be avoided.
5. Change into appropriate shoes and socks: If foot pain is related to improper footwear, replace them promptly. Choose running shoes with good arch support and shock absorption, and wear breathable, sweat-absorbing cotton or athletic-specific socks to minimize friction between feet and shoes, providing comfortable support.
Always perform warm-up exercises before running and stretching afterward. If foot pain persists beyond three days without improvement, or is accompanied by redness, swelling, or fever, seek medical attention promptly.
