Foot Pain: A Runner's Search for Answers

Disclaimer: This is an update of a post I prepared in 2014. I received a pair of Oesh shoes in exchange for my honest review. 

When you tell people you are a runner, what is the first thing they say to you? Does it have something to do with ruining your knees? If I had a dollar for every time I've heard that running is going to ruin my knees, I could retire and move somewhere warm. Can I put it out in the universe and say emphatically that I've never had issues with my knees?

What I have had problems with are my feet. When you think about it, it makes a lot of sense. Most studies report a force of 3x body weight on the feet during a run. That means for this 125 pound runner, my feet absorb 375 pounds with every foot strike. So it's no wonder that my feet sometimes beg for mercy! Actually, it's amazing that they let me run any sort of distance.

Since we ask so much of our feet, it's important that we take good care of them. That includes proper footwear. I've got some experience here, having had more than my share of issues with my feet over the past couple of years!

After over 25 years of running, it's no surprise that I've experienced quite a few problems with my feet. I finally took a more active role in managing my foot issues about 4 years ago after being diagnosed with a fracture that was not a fracture in the joint below my big toe (aka first metatarsal joint) of my left foot. My podiatrist who at the time, I spent more time with than my husband, couldn't figure out what was going on with that toe. He wrote it off as osteoarthritis but put me in the boot for rest and built up my orthotics to take some of the load off of that joint. My coach Becky worked on strengthening my hips and glutes to give me more power and balance so that I didn't come down so hard on that toe. That seemed to work. Until it didn't.

Frustrated, I wanted answers. I curbsided the sports medicine doctor at work one day and he referred me to a foot orthopedic surgeon, who promptly took me out of my orthotics. He told me that the way they were made caused me to offload onto the big toe of that foot. Oh, and by the way, there never was a fracture. The x-ray showed arthritic changes (osteoarthritis).  Interestingly, as soon as I removed the orthotics from my shoes, I had no more issues with the big toe.

I've mostly had issues with plantar fasciitis. While training for my first Chicago marathon, I experienced my first episode of plantar fasciitis. This is how I ended up with custom orthotics. My podiatrist and I argued about that. With my neutral gait, I didn't think I needed them. He insisted I did. As it turns out, I developed a stress fracture in my 3rd metatarsal and needed to take time off running, which also gave my PF time to calm down.

When my PF flared up again, my podiatrist and I talked about different options: steroid injections, PRP (platelet rich plasma injections), shockwave therapy, and surgery. I immediately ruled out surgery and went home to do my research (aka Google) on the other treatments. Since I had so much heel pain with the PF, shockwave treatment made the most sense to me. The shockwaves are pulsed vibrations on the affected area, which can break up the scar tissue. The best analogy I can think of is when my father, who is very practical, took a mallet to his heel when he was suffering from the same pain. Although I can't recommend my dad's method for breaking up the scar tissue, it was very effective for him.

I received 3 rounds of shockwave treatments to my heel. Each treatment was preceded by a nerve block, which was extraordinarily painful. According to my podiatrist, the shockwave treatments would be very painful without the nerve block. Plus, he could bill for the nerve block and not charge me for the treatments. I was all over that. I sucked it up and got through the treatment.

The shockwave treatments were effective. I ran pain-free for several years--I even ran the Chicago Marathon twice after that--until I began training for the Big Sur Marathon. As I began preparing for my lifetime bucket list race, my PF came back in a big way. I didn't want to go back to the podiatrist. Still stinging from what those custom orthotics did to my big toe and what they cost me, both on and off the road, I decided it was time for a different approach.

This time I went to sports medicine. She promised me she'd get me to the start line of the race but I had to take time off running. I was a little smarter about PF this time and I knew that basically rest was going to be the only thing that would work. I started pool running to prepare myself. I put my bike in the trainer and I rode around the world. In the meantime, she put me in Spenco soft orthotics to support my arches. I had exercises to do at home. In lieu of PT, my CrossFit coach Becky modified my workouts to strengthen my left kinetic chain. I felt like I was in good hands.

You know what I happened. I lined up at Big Sur and ran my lifelong dream come true bucket list marathon with my friend Kristina by my side. I still can't believe I got to do that.

I also can't believe that I've kept PF away since that time. My arches have been talking to me lately and I've been doing a lot of preventative maintenance. Clearly, I have learned a lot from my experience.

So what did I learn from all this?

When it comes to foot issues, EVERYONE is an expert. It's crazy how many people told me what to do with my PF. As a science girl, I did my homework on PF and I learned a few things.  The one thing I can say with certainty is that PF treatment is not one size fits all. I also learned that there are a lot of people out there making a lot of money on so-called miracle treatments for PF.

And if someone wants to do surgery on your feet, get a second opinion. No one is cutting my feet.

Here's what we know works: Ice. Rest. Stretching, including the use of a night splint. For some people, a steroid injection may be helpful. No matter what your podiatrist might try to tell you, over-the-counter inserts are just as good, maybe even better than custom orthotics for plantar fasciitis. Spend your money on some comfort shoes. 

By the way, runners should change out their shoes, as a rule of thumb, after 300-500 miles, depending on the wear and tear on the soles.

Good shoes are key to avoiding foot issues. I am on my feet all day at work and I wear comfortable supportive shoes. Recently I was sent a pair of Oesh shoes to try and review. I have to say that I fell in love the first time I slipped them on.

I had never heard of Oesh before. The shoes were designed by a women physician who studied the biomechanics of women's feet in different kinds of shoes. Oesh shoes were developed based on her research. The shoe is flat but the sole is elastic, compressing as you move. The shoes have a wide toe box. They are incredibly comfortable. 

I selected the Lea model and have been wearing the shoes for CrossFit and everyday activities. In the past, I wore my running shoes for CrossFit, but had to take them off for strength training because they were too cushiony. The Oesh shoe with its flat sole has been working great for my activities. I feel fully supported and my feet are so comfortable! 

Besides the athletic shoes, there are sandals and dress styles. There are a variety of colors and the designs are cute! Most reviews say that the shoes run big, so I ordered a half size smaller than normal. They fit great.

Based on my experience, I would highly recommend Oesh shoes for any woman who is looking for a comfortable, stylish, supportive shoe that will take you through your day! 

Have you ever experienced plantar fasciitis? What worked for you? Orthotics, yay or nay? Any other foot issues? Do you wear comfort shoes? What kind? Have you tried Oesh shoes?

I'm linking up with Marcia, Erika, and Patti for Tuesdays on the Run and Debbie, Lora, and Rachel for Coaches' Corner.

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