One of the finest ways to keep active and relish the outdoors is to run. It’s not surprising that runners experience foot-related issues as they put their feet under a lot of stress.
Most runners will experience foot problems that keep them from running at some point. Training schedules can be halted by anything from a minor blister to a more severe stress fracture.
The lower body, such as the ankles, knees, hips, pelvis, and legs, is typically affected by running injuries. However, the feet appear to suffer more damage than the other body parts.
The list of foot issues that are frequently brought on by running is shown below. These injuries are more likely to occur in those who overpronate, have flat feet, high arches, or both. Continue reading to discover their causes, how to spot them, how to cure them, and how to prevent them.
Even while blisters are not a significant injury, they might make it difficult for you to run.
Due to excessive sweating and skin softening, blisters are brought on by excessive friction in the shoe environment, putting high-pressure skin areas in danger.
Among the preventive measures are;
- Socks that wick away moisture and fit comfortably with no itchy seams.
- The right amount of toe space for spreading and grasping motions
- Employing pads and lubricants to reduce friction further.
- Using heel control and the appropriate mid-foot basis.
When you have plantar fasciitis, there is an inflammation of the tissues that link your heel bone to your toes (the plantar fascia). It’s a form of tendinitis that, given enough time, can cause persistent discomfort.
Harming the plantar fascia tendon during a running session develops a condition known as plantar fasciitis. Other contributing factors include straining due to overuse or overextension, obesity, arthritis, and poor-supporting footwear.
Arch and heel pain, stiffness in the foot after prolonged standing or sitting, or stabbing pain on the bottom of the feet are all signs of plantar fasciitis.
Initiatives for pain control (such as Nonsteroidal anti-inflammatory drugs (NSAIDs), stretching, and ice) and physical therapy methods are used to treat plantar fasciitis.
One of the most typical sports-related ailments for runners is a stress fracture. Small cracks or severe bruises in the bone caused by stress fractures can be painful.
There are various kinds of fractions and places where they can occur. Particularly in people working too hard before their bodies adjust to the new activity, it frequently affects the shins and feet.
Stress fractures occur when your foot muscles weaken from strain or overuse, placing stress on the bone and ultimately leading to a small crack or fracture.
Other factors include weak bones, poor vitamin D levels, and sudden increased physical activity.
Pain during exercise that goes away after rest, inflammation on the top of the foot, localized discomfort, and bone bruising are all signs of a stress fracture.
Rest is the best medicine for a stress fracture. If you fractured your bone while running, you should stop for about eight weeks while it heals. It can potentially result in chronic issues and re-injury if you continue the exercise before the fracture fully recovers. Insoles for shoes, ice, and custom orthotics are other treatment options.
Black toenails, also known as a subungual hematoma, can affect runners, particularly those preparing for long-distance races. The toes pressing on the front of the running pair of sneakers cause it.
It can be because your feet slide forward in your shoes with each step, especially when jogging downhill, or it might be because your shoes are too tiny. The nail bed is damaged and inflamed due to the nail being driven down into it.
The unfortunate thing is that you frequently lose the nail. That it will regrow is terrific news.
You can avoid this issue by wearing shoes that are the proper size to handle the normal foot swelling that occurs while you run. To prevent your foot from slipping forward in your shoes, you must also learn how to tie them.
Achilles tendonitis is a repetitive strain of the band of tissue that links your calf muscles to your foot and goes across the back of your lower leg to your heel bone.
You can get foot pain after running if you rapidly increase the length or intensity of your run, as this ailment frequently affects runners. As the structure ages, it may also occur in middle-aged adults who participate in physical activity only on the weekends.
A slight pain at the back of the leg or above the heel may be caused by Achilles tendinitis. Also, some tenderness or stiffness relieved by movement is a probable cause. This ailment can be treated at home using self-care techniques like relaxation, ice, and non-steroidal anti-inflammatory drugs.
The inflammatory response of a neuron in the foot’s ball is known as Morton’s neuroma. The nerve enlarges, becomes irritated, and causes pain when it becomes trapped between two metatarsal bones and a ligament.
It happens when a nerve that travels to one of the toes becomes irritated or compressed, typically due to wearing too tight or high shoes.
Morton’s neuroma can occasionally occur in patients with foot or gait abnormalities, including flat feet, high arches, or hammertoes, due to pressure or instability in the feet.
Two examples of intermittent pain are a stone in the shoe or tingling pain in the foot’s ball. Some individuals with this illness don’t even experience pain, and there is no noticeable swelling.
Morton’s neuroma requires a doctor’s visit and could worsen over time.
Managing your Foot Problems
The best course of action if you experience persistent foot discomfort is to visit your family doctor, a podiatrist, or an orthopedic foot and ankle expert. They can identify the issue and suggest potential solutions.
Many common foot issues that go untreated might worsen, especially if you continue to run while in discomfort.
Running-related injuries such as stress fractures, impingements, and tendonitis can get so bad that they can no longer be treated with rest, immobility, or physical therapy. In a situation like such, you may need to correct the discomfort with surgery.