Sports doctor Jordan Metzl explains how to keep your ankles, heels and arches strong and healthy. – By Jordan Metzl

1/ Plantar fasciitis

Where does it hurt?

Pain along the bottom of your heel – that is particularly bad first thing in the morning as you get out of bed.

What’s going on?

Excess tension or pulling on the plantar fascia, which runs along the bottom of your foot, causes painful inflammation.

Treat it

Cross-train
Take an anti-inflammatory
Roll your foot over a frozen water bottle or foam roll
Pump your ankle up and down 10 times before getting out of bed
Wear shoes with arch support
Stretch your calf
Consider a night splint

Prevent it

Stretch, strengthen and foam roll your calves
Shorten your stride: Aim for 180 foot strikes per minute

2/ Ankle tendinitis

Where does it hurt?

Pain on the outside of your ankle beneath the bone and toward the back of the joint, which may start out mild but worsens over time with repeated running.

What’s going on?

A big bump in mileage can stress the two tendons that run along the outside of your ankle, causing them to become inflamed.

Treat it

Cross-train
Apply ice for 15 minutes, five times a day
Stretch and foam roll your calves
If discomfort lasts, see a sports doctor, who may recommend a brace

Prevent it

Do foot eversions and calf raises and foam roll your calves

3/ Stress fracture

Where does it hurt?

Pain in your forefoot or heel – that’s most pronounced during running and worsens over time.

What’s going on?

This develops over time when the demand on the bone exceeds the bone’s ability to withstand the force.

Treat it

See a sports doc. Immediate diagnosis (and rest) reduces recovery time
Cross-train

Prevent it

Gradually up your mileage
If you overpronate, try arch supports
Get enough calcium and vitamin D
Strengthen your core and hips with exercises such as jump squats

4/ Morton’s neuroma

Where does it hurt?

A burning pain in the ball of your foot that radiates toward your toes signals Morton’s neuroma. You may also feel tingling or numbness between your second and third toes.

What’s going on?

When your forefoot is constricted (by high heels or other pointy shoes), the plantar digital nerve gets squeezed, causing inflammation and pain.

Treat it

Stop running if the pain changes your stride
Wear running and everyday shoes with a wider toebox
If pain persists, see a sports doc, who may recommend a cortisone shot

Prevent it

Choose shoes that allow wiggle room

Adapted from Running Strong: The Sports Doctor’s Complete Guide to Injury-Free Running for Life, by Jordan Metzl.

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