With Coach Alexa, Online Running Coach and in-person coaching in South Oxfordshire
Introduction: A Common Foot Issue in Runners
Hi there, Team We Run! It’s Coach Alexa here, coach for Reading, South Oxfordshire and online.
I had a question from Paul that links nicely with my series on feet. He’s recently bought a fairly new pair of trainers and since he started running in them, he’s developed a bit of a hotspot under the ball of his left foot. He wanted to know what might be going on and what he can do about it.
What Might Be Causing the Hotspot?
A couple of thoughts here. Often, we have one foot that’s slightly bigger or smaller than the other. My hypothesis is that Paul’s left foot might be a little smaller, so it’s moving around more in the shoe – particularly forwards and backwards as he lands and pushes off.
That movement can create friction, and friction causes hotspots. So there’s more rubbing between the ball of the foot and the inside of the shoe than there should be.
Root Cause: Shoe Fit
It sounds like the shoes might not quite be the right fit. Paul mentioned he’s running about two to four miles at the moment, but as he builds up to longer runs, this could become more of a problem.
To fully resolve the issue, a new pair of running shoes might be needed. I’m not sure how long Paul’s had the shoes or how many miles he’s done in them, but many running shops – both online and in-person – offer a 30-day return policy if the shoes aren’t working for you. If you’re within that window, or willing to invest in a new pair, it might be worth considering retiring these for other activities and getting a new pair professionally fitted with a bit of a test run.
Other Fixes to Try Before Buying New Shoes
If you’re not quite ready to invest in new shoes, here are some other things to try:
1. Adjust the Lacing
Try tightening the laces near the front of the shoe to hold the foot more snugly in place and reduce movement.
2. Sock Choice Matters
As Paul mentioned in his message, sock choice can make a difference. Consider socks that are slightly thicker or snugger to help fill the space inside the shoe. You can also try double-layer running socks, where the fabric between the layers takes the friction instead of your skin.
3. Use Lubrication
Applying something like Body Glide under the sole of your foot can help reduce friction, particularly over shorter distances.
What About Insoles?
Paul also asked about insoles. The answer is a bit mixed. While insoles can reduce space vertically (from top to bottom inside the shoe), they’re not really going to stop your foot sliding forwards and backwards – which is the main issue here.
Also, not all insoles are created equal. Off-the-shelf ones can sometimes clash with the shoe’s design. Depending on which insole goes into which shoe, they can either complement or conflict with the shoe’s sole.
If you’re thinking about insoles, it’s best to have someone qualified – like a podiatrist or a physio – assess what you actually need. Randomly buying insoles online without a specific reason might not help, and can even change your foot strike in ways that aren’t helpful.
Final Thoughts
A few different ideas there – I hope that’s useful. Keep us posted if you have any follow-up questions.
Happy running!
