Quote Originally Posted by Jenkins View Post
Hello, my name is Jenkins. I am 22 years old and i am very active. I've been weight training for about 4 years, 3-5 times a week. I used to run around 3 miles 4 - 5 days a week for the past 5 months but i recently increased my distance to 4 to 5 miles 4 - 5 days a week in the middle of June.

Two days ago, i went out for a 5 mile run at 8:30am in the morning and i rested at home for the remainder of the day. At 6pm, i got up from my chair i suddenly felt pain on my left foot on the top left side (fifth metatarsal i think). It only hurts when i walk or run and i am currently limping. It does not hurt when i bike. It isn't swollen and it doesn't hurt when i touch it. This has never happened to me before and i have never twisted or harmed my foot in any way during the runs or anything outside of my runs.

Some advice would be much appreciated.

Thanks.
You can try the following things Jenkins:

  • Rest. No running, walking, treadmill or stairmaster. Cross-train by biking, swimming, yoga (no downward dog) or weightlifting (avoiding squats and calf exercises).
  • Ice. Take a sports water bottle, put it in the freezer and roll your arch over it for 20 minutes every evening.
  • Stretch. Stretch your calf multiple times throughout the day. Use a belt or a towel to stretch your calf in the morning, BEFORE you get out of bed for 30 seconds to a minute. Perform the runner's stretch (with both hands against a wall for support, extend one leg behind you, keeping that heel on the ground, and lean forward slightly to stretch your hamstrings/calves) as many times as you can throughout the day for 30 to 60 seconds (I tell my patients 10 times a day).
  • Wear Shoes. Make sure you are in shoes all the time. No going barefoot. Wear shoes that are rigid and bend only where the foot bends, at the toes. Test your shoes by turning them upside down, grabbing the toe and the heel and bending them. If they fold in the middle -- throw them away. They may have caused your pain.