Jogger’s Foot, also known as Medial Plantar Neuropraxia, is a condition where the nerve on the inside of the foot (the medial plantar nerve) becomes squashed or irritated. This nerve comes from behind the ankle and travels along the inside of the foot into the arch and toes.

As the nerve passes through a small tunnel — supported by a thick band called the flexor retinaculum (a strong ligament that helps hold tendons and nerves in place) — it runs closely alongside a muscle called the abductor hallucis (the muscle that moves the big toe away from the other toes).
When the abductor hallucis muscle becomes inflamed, often due to repetitive impact or overuse, it can swell and press against the medial plantar nerve. This compression leads to pain, tingling, and sometimes numbness in the bottom of the foot, arch, heel, or toes.
Although it often affects runners, particularly distance runners, it can occur in anyone who places repeated strain through their feet.
Signs & Symptoms
Symptoms of Jogger’s Foot usually build up over time and may include:
- Aching and tenderness along the inside of the foot and ankle.
- Tingling, numbness, or burning (paraesthesia) in the arch or sole, particularly near the navicular tuberosity (the small bony bump on the inner side of the arch).
- Tingling or numbness in the underside of the first and second toes.
- Burning pain or aching in the sole that gets worse with walking, running, or standing.
- Pain made worse by tight shoes or new arch supports.
- Feeling like the foot is “giving way” during activity.
- Greater pain when running on slanted roads or tracks.
Symptoms often worsen with increased physical activity and improve with rest.
Causes and Contributing Factors
Several factors can contribute to the development of Jogger’s Foot:
- Repetitive outward rolling of the foot (foot eversion) when walking or running.
- Inflammation and swelling of the abductor hallucis muscle, putting pressure on the nerve.
- Compression at the flexor retinaculum (ligament holding nerves and tendons at the ankle).
- Tight or narrow footwear, particularly shoes with minimal cushioning.
- Poorly fitted or high-arched orthotics that change how the foot bears weight.
- Foot structure issues, such as flat feet (collapsed arches) or a stiff big toe (hallux rigidus).
- Health conditions like diabetes or thyroid disorders, which make nerves more vulnerable.
- Sports involving long-distance running or repetitive foot impact.
- Recurrent ankle sprains, altering normal foot mechanics and stressing the nerve.
Prognosis
When treated early, Jogger’s Foot responds very well to non-surgical treatments, and most people recover fully within weeks to a few months.
If the condition is ignored and the nerve continues to be compressed over time, recovery can take longer and symptoms may become more persistent.
Treatment
Physiotherapy and Rehabilitation
Physiotherapy is a key part of managing Jogger’s Foot, focusing on:
- Gait retraining: Improving walking or running patterns to reduce stress on the nerve.
- Soft tissue release: Massage and techniques to loosen the abductor hallucis muscle and relieve pressure.
- Shockwave therapy: Using sound waves to encourage healing and reduce nerve irritation.
- Tailored exercise programs: Strengthening foot muscles and improving flexibility to support the arch better.
- Taping techniques: Supporting the arch to offload pressure from the nerve.
- Running evaluation: Analysing and adjusting running style to prevent recurrence.
- Footwear education: Choosing shoes with good support and sufficient space across the arch and toes.
Other Treatment Options
- Custom orthotics: Shoe inserts made to support the foot without adding pressure to the nerve.
- Rest and modification of activities: Reducing weight-bearing activities to allow healing.
- Footwear adjustments: Switching to cushioned, well-fitted shoes that do not press tightly on the foot.
- Medications: Short-term use of anti-inflammatories like ibuprofen to reduce pain.
- Steroid injections: In some cases, corticosteroid injections may be used to reduce severe swelling.
- Surgical intervention: Rarely required, but may be considered if conservative treatments are unsuccessful.
What Can I Do at Home?
- Rest your foot and reduce activities that cause pain.
- Wear wider, cushioned shoes that do not compress the arch or toes.
- Apply ice to the painful area for 15–20 minutes at a time.
- Avoid running on sloped or uneven surfaces where the foot rolls excessively.
- Gradually introduce new footwear or orthotics, allowing time for the body to adjust.
Preventive Measures
- Maintain strong and flexible foot muscles with regular exercises.
- Choose appropriate shoes with good shock absorption and enough room across the toes and arch.
- Use orthotics carefully, ensuring they are professionally fitted and reviewed regularly.
- Tape or brace your ankle if you have a history of sprains.
- Increase running distances slowly, giving the body time to adapt to changes.