Foot injury due to running

[Naive]

1. When did the pain begin?
About 2 miles into my run on yesterday.
2. What were you doing at the time? Or did the pain come on gradually over time?
I was running at first, I thought maybe my foot was just a little tight but as I kept on running, I would think the pain was fading but it gradually worsened. The worst was downhill, uphill and starting after I had stopped.
3. Where, anatomically, is the pain?
The bottom of my right foot. It runs from the outside of my heel and up the outside of the bottom.
4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting?
The pain is dull and aching as I walk. It's painful, it feels like something is being stretched beyond what it should be.
5. Is the pain constant, or intermittent, or only on certain motions?
It only hurts when I walk/run.
6. What motions make your pain worse?
Walking.
7. What, if anything, makes your pain better?
Not walking or running.
8. Does your pain radiate to any other part of your body?
By the end of my run, it seemed like the entire bottom of my foot hurt.
9. What things could you do before, that you cannot do now because of your injury?
I'm guessing I shouldn't run on it.
10. What is your main concern regarding the pain and its consequences?
I'm wondering what's exactly wrong. I have a 1/2 marathon on February 15th and I'm concerned that if I lose x weeks than my performance on race day will really suck. I'm guessing I shouldn't run until my foot is completely better but considering that I have a race in less than 4 weeks, what's my best course of action?
11. Have you ever injured that part of your body before? If so, how?
No, but I seem to have consistent problems with the right side of my body.
12. Is your pain getting worse over time? And if so, how much worse over what time period?
Only over prolonged walking or running.

THANKS!

[UConnJulie]

Well, given your upcoming race, you might want to get in to see a sports doctor ASAP ... especially if there is any black and blue associated with it ... but ...

1. Ice. Ice bath for the foot if you can tolerate it. 10 minutes tops (it will HURT) 3-4 times per day.
2. Ankle ROM exercises like the alphabet (draw the alphabet with your big toe). 3 times daily.
3. Rest it as much as possible for 2 days.
4. Get a lacrosse ball and start rolling your calves, looking for sore spots. Roll the sore spots for 15-20 reps. 1-2 times per day.
5. Day three start with calf stretching.
6. Day four, if your pain is gone with walking you can try a short jog (1-2 miles) and gradually build up from there over the next few days, while continuing with the stretching and rolling (and ice baths after runs).

[msduckland]

Deal with the pain