Foot Pain After a Workout? Here’s What It Might Be Telling You

Whether you're hitting the gym, taking a weekend hike in the hills above Claremont, or just squeezing in a power walk along the beach, staying active is a big part of life in Southern California. But what happens when your workout leaves you hobbling instead of energized?

If your feet are barking at you after exercise, it’s more than just post-workout soreness. Foot pain can be a sign that something isn’t quite right—and it shouldn’t be ignored.

At Pomona Valley Podiatry Group, we treat patients every week who’ve pushed through the pain thinking it would go away on its own. But your feet are talking to you for a reason. Here’s what they might be trying to say:

1. “You’re Wearing the Wrong Shoes.”

Let’s start with the basics. The number one cause of post-exercise foot pain? Improper footwear.

• Shoes that are too tight or too loose

• Lack of arch support

• Worn-out soles with no shock absorption

• The wrong shoe for your specific activity (e.g., running shoes for weightlifting)

If you’re still rocking those old sneakers from college or grabbing whatever’s on sale, your feet may be taking the hit.

Pro Tip: Your athletic shoes should match your activity and your foot type. Need help figuring that out? That’s where a podiatrist comes in.

2. “You Might Have Plantar Fasciitis.”

If your heel hurts especially bad when you first get out of bed—or right after a workout—you might be dealing with plantar fasciitis. It’s one of the most common causes of foot pain, especially in runners and people who spend a lot of time on their feet.

Plantar fasciitis happens when the thick band of tissue on the bottom of your foot gets irritated or inflamed. And guess what? It can sneak up on you even if you’ve never had foot problems before.

3. “You’re Overtraining.”

Rest days exist for a reason. When you overwork your feet without giving them time to recover, small injuries can turn into bigger problems like:

• Stress fractures

• Tendonitis

• Heel spurs

• Neuromas (nerve pain between toes)

Your feet take a pounding—literally—when you run, jump, or lift. Ignoring pain might mean missing more workouts in the long run.

4. “You Have Flat Feet or High Arches—and Don’t Know It.”

Foot structure matters. If you have flat feet, your arch collapses when you walk or run, placing extra strain on your muscles and ligaments. High arches, on the other hand, don’t absorb shock well.

Either way, without proper support, your feet can ache during and after activity. A custom orthotic or even a change in shoe type can make a huge difference.

5. “You Might Be Ignoring a Bigger Issue.”

Chronic foot pain can be a sign of an underlying condition like:

• Arthritis

• Diabetes-related nerve damage (neuropathy)

• Gait abnormalities

• Circulatory problems

Even something as simple as your foot alignment can throw off your entire stride, leading to knee, hip, or back pain over time.

When to See a Podiatrist

If your foot pain sticks around for more than a few days—or gets worse—you should absolutely get it checked out. Pain is your body’s way of waving a red flag. At Pomona Valley Podiatry Group, we take a conservative, compassionate approach to care. We’ll listen, examine thoroughly, and explain exactly what’s going on and how to fix it—no rushing, no guesswork.

Our goal is simple: get you back on your feet and doing what you love, pain-free.

Take the First Step Toward Relief

You don’t have to live with foot pain—especially not in a place like Southern California, where there’s so much to do, see, and explore. Whether you're training for a 5K or just trying to keep up with the grandkids at Disneyland, your feet deserve to feel good.

Let’s keep you moving, SoCal.
Call Pomona Valley Podiatry Group today to schedule an appointment and find out what your post-workout foot pain is really trying to tell you.