Why Does My Feet Hurt After A Long Run? Hint: It’s not what you think.

Ever experienced aches around your ankles or soreness around your knees after a long run? We sometimes blame our age or old injuries, but the answer could actually be more serious in the long run.

For common injuries, we tend to overlook the root of the problem by focusing more on the possible external factors rather than internal. Because we are constantly on the move, we don’t notice how much pressure is actually placed on our foot, but the  position of our footing plays an important role, especially for runners. So if you’re constantly facing an unusual amount of pain in your leg or foot area, it’s most likely due to your pronation.

Pronation? What is that?

(source: https://stretchcoach.com/

Pronation is the natural motion of your foot when you’re walking and running. In a neutral pronation, your foot should roll from your heel to your toe. From the back, you may notice that your foot and leg movement should be in a straight line. Is your foot in neutral pronation?

Let’s do a quick test! 

The Wet Foot Test is the simplest way to find out your level of pronation. Simply, dip your foot in water and then step onto a piece of cardboard. Next, match your footprint to the corresponding level of pronation in the graphic below. Which one is yours?

Feet that lean more inwards have an overpronation,  and those that lean more outwards have an underpronation.

Overpronation vs Underpronation

Overpronation is when your foot rolls inwards and your arch tends to flatten out when you walk or run. Your big toe and second toe does all of the push-off and your foot twists more inward with each step. 

Underpronation is when more stress is put on the outer side of your foot when you walk or run. The foot rolls outwards during the toe-off stage of your movement as your heel lifts off the ground.

The cause of overpronation or underpronation  is  because of a high arch  or uneven leg lengths. Other common causes are injuries, standing on hard surfaces for long durations, obesity and even pregnancy. 

What Can You Do?

There are  exercises that you can do to fix your pronation, however finding the right pair of shoes leads to  the overall improvement of your feet. 

People with overpronation require shoes that have motion control and stability to avoid injuries like shin splints or plantar fasciitis. 

TMS Top Picks:

  1. Asics Gel - Kayano 27 
  2. Asics GT - 4000 2
  3. New Balance Fresh Foam Vongo V5

Those with underpronation  need neutral shoes with  better cushioning that  can absorb more impact on the go. 

TMS Top Picks:

  1. Saucony Kinvara 12
  2. Saucy triumph 19
  3. Asics Gel Nimbus 23

Still not sure, and want a more in-depth knowledge of your feet? Come by The Marathon Shop and get a free gait analysis, which tests specifically for pronation. We will even give you RM20 off any purchase after you do the test!

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