The Real Reasons Your Feet Hurt After Running or Long Walks
Gone for a jog or a long walk and come back with aching feet? It’s easy to chalk it up to “just doing too much,” but persistent foot pain after exercise could be your body’s way of saying something isn’t quite right.
Let’s look at the real reasons your feet might hurt after being active—and how to get back to doing what you love, without the soreness.
1. You Might Have the Wrong Footwear
Wearing the wrong shoes—even just slightly wrong—can lead to pain and fatigue in your feet.
What to look for:
Shoes that are too tight, worn out, or lacking arch support
Trainers that don’t match your foot shape or gait
Not enough cushioning for your activity level
Tip: If you’ve had your running or walking shoes for over a year, it might be time for a new pair—even if they still look okay.
2. You’re Overloading Certain Areas of Your Foot
Every step puts pressure on your feet. If that pressure isn’t spread out properly, it can lead to pain in specific areas like:
The heel – often linked to plantar fasciitis
The ball of the foot – possibly metatarsalgia
The arch – which may be from strain or flat feet
These issues often come from how your feet move, also known as your gait.
3. Overpronation or Flat Feet
If your feet roll too far inwards (called overpronation) or your arches collapse while walking or running, it puts extra stress on muscles and joints—especially over long distances.
This can lead to:
Arch pain
Ankle fatigue
Knee or hip discomfort later on
Custom orthotics can make a huge difference here by supporting your feet properly.
4. Tight Muscles and Poor Flexibility
It’s not always the foot’s fault! Tight calves, Achilles tendons, or hamstrings can pull on your feet and lead to discomfort after a workout.
A few stretches before and after exercise can go a long way toward preventing pain.
5. You’re Doing Too Much, Too Soon
Even if you’ve been active for a while, sudden increases in distance or intensity can strain your feet. This can cause:
Microtears in soft tissue
Sore joints
Pain that gets worse the day after activity
What You Can Do About It
At Prime Foot Clinic, we help runners, walkers, and active people of all ages figure out what’s causing their foot pain—and how to fix it.
Here’s how we can help:
Gait analysis to check how you walk and where pressure builds up
Footwear advice tailored to your activity and foot shape
Custom orthotics to improve support and reduce strain
Hands-on care to treat conditions like plantar fasciitis or tendon pain
Simple advice on stretching, pacing, and injury prevention
Don’t Let Foot Pain Slow You Down
Foot pain after a run or walk isn’t something you have to “just deal with.” With the right support, you can stay active and enjoy moving again—without the discomfort.
Whether you’re walking around Ramsbottom, enjoying the parks in Prestwich, or clocking steps in Denton, Prime Foot Clinic is here to keep your feet in good shape.
Ready to Step Pain-Free?
Book your appointment with Prime Foot Clinic today and let’s find the reason behind your foot pain—so you can get back to walking or running in comfort.
