Top of foot pain from jogging

Question
I am an overweight man in my 30s, 6' tall 220lbs. I am starting to get into shape, jogging by the Couch to 5K program. Last week, I started Week 4, which is 3min jog, 90 second walk, 5min jog, 2.5min walk and repeat. I felt fine during the jog, but the next day had pain along the top of my foot when walking.

There is no pain when touching or putting weight on the foot, it only hurts when the toes are bent up when pushing off of a step. It felt much better the second day, but jogging that night made it worse. The pain reduced significantly over the next two days and then leveled out. There was no swelling or discoloration at any point. I am wearing Fila Skele-Toes for footwear, running on blacktop.

Is there any way to speed recovery, prevent further injury, and do I need to wait until the pain is completely dissipated before further jogging? I have already skipped a day of the workout and don't want to lose too much momentum on getting in shape

Answer
Hi Bob
I'm quite sure you have some tendonitis which is not unusalual for individuals just starting out in which i remember very clearly my self years ago.I would ice it as often as you can,but your going to have to take it gradually and perhaps alternate walking until your body starts to adapt to the additional stress on tendons ligaments collagen.This is just the way it is as you work your way back.Injuries usually come on slowly so you have to keep an eye on symptoms and work up gradually.You can't rush the healing process.A great deal of Patience is the key to injury free come backs.I'm sure you can walk with no problem,but to run you just have to test it from time to time.You can also add 500mg vit c to enhance recovery of tendons ligaments collagen.If you have any questions just give a shout out Bob or if you want to call me here in Albuquerque NM any time to get more clarity in your situation your welcome.Just go to my site for contact info.


All the best

John