Bottom, forefoot pain

Question
Hi Nick,

I have been running long distance for years.  I trained years ago with the local Team 'N' Training and ran a few marathons and several other events in the process of training.  

Since running the marathons, I kept up the same training just to keep in shape - - running at least three short runs during the weekdays and a long run on Saturdays (14 miles).  I have been doing this for 10 years plus, without any chronic injuries.  (;

I just recently purchased a sportsband that clocks my time and I became interested in speeding up my short runs and eventually improved my long run time as well.  

Here's the problem - - during these speed runs, I found myself running on my forefoot a lot, which definitely sped my time up - - and consequently, it became kind of hard to not do it. ]: Well, anyway, I am now having pain on the bottom of my left foot, just below my three toes, beginning with the big toe.  If I place my fingers on the area that is sore, it feels like there's a little pad there.  It's also somewhat irritated when I walk on it.  Feels like I'm walking on a bump.  

I don't want to stop running.  

When I run now, it may start out being slightly painful, but once I warm up, it's just slightly bothersome.  The pain comes afterward.

I've been making an effort to stop, or at least greatly decrease the time I spend running on my forefoot and I try to ice at least a couple nights a week.  

What does this sound like to you?  Odd that I only have it on the one foot.  I really don't want to lose time running and affect my endurance, but I don't want to end up causing some damage that will keep me off the trails for a long time.

Please HELP!! (;  Thanks.

Answer
Cecilia,  First, great job on being such a dedicated runner. I doubt that your pain is anything sinister so a little rest and modification of foot strike should do the trick.  Without an MRI the best I can tell you is it is likely a traumatic lesion.  Essentially, hitting it on the ground has caused a some damage and your body is telling you it doesn't like that.  If this is the case we can fix you.  Here are the steps to get rid of this problem.  

First, take a week off of hitting your forefoot on the ground.  Second, change your foot strike. Basically, you need to change it so it doesn't hurt.  The best way to do this will be to hit more on the outside of your foot and rolling in and back. Right now you hit more on the inside and roll just back.  This change of technique will reduce the pressure on this part of your foot.  

If you need more direction on changing your foot strike please reply back to this.  The change of foot strike should feel pretty natural within a 4 times of practicing it.  The key is that it doesn't hurt so if you are achieving that then you're doing it right.  

Good luck and hopefully you can be running as hard and fast as you like without pain within 3 weeks!