It's been a few months since you had your last child and now you're ready to lose a few pounds. Running has always be your "go to" method for staying in shape and now your chomping at the bit to get going. You've got the sitter lined up and you're ready to join your best buddy "Barkley" for a 3 miler around Green Lake. But for some reason your toes are hitting the top of your running shoes and you're feeling pain in your feet after the first mile. What's up?

Blame your hormones and increased weight:

  • Hormones. The hormone relaxin not only loosens the ligaments in your pelvic area, but it loosens other ligaments including those in your feet. Loose foot ligaments do two things to your feet:
    1. Cause instability, increasing the likelihood that they will "give out" causing arch pain
    2. Increase foot size. Wearing shoes that are too tight can cause ingrown toenails and painful neuromas.  
  • Weight Gain. Weight gain at any point in your life can cause your arches to fall and can also contribute to painful conditions such as plantar fasciitis.

So what can you do to prevent or stop these foot problems?

1. Get Your Feet Measured

If your toes are hitting the top of your shoes you've foot size has more than likely increased. To be sure, get them measured the next time you hit the shoe store.

2. Buy New Shoes

If your feet have grown, you're going to need a new pair. And because you're a runner with post-partum foot problems, buying the right running shoes will be particularly important. Go to a store that specializes in running. Tell them that you need a more supportive running shoe to keep your arches from collapsing.

3. Make Sure the Shoes Are Stable

Even though you may be putting your trust in a professional, it's important to learn how to test your shoes before you buy to ensure they are stable. Holding each end of the shoe, try to bend it in half; the shoe should only bend at the ball of the foot. If it bends in half, it's not stable. Next, twist the shoe as if you're wringing out a rag. It should be difficult to twist if it's stable. Watch our video about how to test your shoes for stability.

4. Replace the Inserts

For more support it's important to replace the Inserts that come with your new shoe purchase. Buy an over-the-counter insert such as Superfeet or Powerstep.

5. Go Shopping Later in the Day

Your feet swell later in the day, so it's important to go at a time when your feet are at their maximum size.

6. Stretch

Although your feet may be loose, you'll still need to stretch to make sure you don't injure yourself when you run. Warm up your legs by jogging in place for at least 10 minutes before you stretch. Use a variety of stretches to your routine and hold the stretches for at least 30 secs.

Are you still experiencing pain after trying these methods? If you so, it's important to see a Seattle podiatrist like Dr. Berg to get the proper treatment.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

Download our eBook "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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