Most runners will eventually experience a foot injury that prevents them from running. Training programs might be halted by anything from a straightforward blister to a more severe stress fracture.
The lower body, which includes the legs, groin, hips, and ankles, is typically the site of running-related injuries; nevertheless, it appears that the feet sustain more damage than the other body parts.
Learn more about the most typical foot issues that runners encounter, their causes, how to recognize and treat them, and how to avoid them by continuing to read.
Which foot issues affect runners the most frequently?
As any runner will confirm, the feet absorb most heat when pounding the pavement. If you overtrain, disregard pain, or disregard preventative care, one of the following foot issues common to runners may arise.
Blisters
Although they might not be a severe injury, blisters are pretty unpleasant.
According to Donna Robertson, Ped, ATC-MS, a certified pedorthist, athletic trainer, and teaching consultant for Foot Solutions, “excessive friction within the environment of the shoe due to excess wetness with sweat while the skin will soften, leaving high-pressure skin areas at risk” is what causes blisters.
She suggests donning footwear that
- heel grip
- the right midfoot foundation
- enough toe room for gripping and spreading motions
- appropriate shoe flex to correspond with your metatarsal flex
Also, pay attention to irritating stitching, enclosures, or seams that rub on your skin.
harm to the toenails
When jogging, especially downhill, some runners may feel their toes scraping against the front of their shoes if they are too small or their foot slides forward.
According to Robertson, this is typical of runners preparing for long-distance competitions. According to her, “when this occurs, the nail is forced down into the nail bed, becoming bruised and inflamed, and frequently leading to nail loss.”
Hallux rigidus
The metatarsophalangeal (MTP) joint, which flexes with every stride, is located at the base of the big toe. The American Academy of Orthopaedic Surgeons (AAOS) writes that running may be uncomfortable if this joint stiffens.
Experts know this as hallux rigidus, or “stiff big toe.” According to the AAOS, overuse or toe injuries may cause hallux rigidus, which can be caused by arthritis of the big toe MTP joint.
Plantar fasciitis
The painful condition known as plantar fasciitis results in plantar fascia inflammation.
A board-certified podiatrist named Andrew Schneider, DPM, claims that the plantar fascia runs across the sole and connects to the heel bone. It tugs on the heel with every step and can get inflamed with sufficient repetition, like jogging.
According to Schneider, flat-foot runners are more likely to get plantar fasciitis. However, runners with high arches can also get it. Plantar fasciitis is an overuse injury brought on by the strain runners put on their feet.
fractures from stress
According to James Gladstone, MD, an associate professor of orthopedic surgery at Mount Sinai, stress fractures can result from overuse that does not provide adequate time for healing. He says, “If a stress fracture is not properly treated, it can progress to a complete fracture where the bones break through and displace.”
According to Gladstone, stress fractures usually happen:
- Near the terminus of the metatarsals, the long foot bones
- In the base of the pinky toe, the fifth metatarsal
- in the ankle joint’s bones
How should foot discomfort be diagnosed and treated?
If you experience persistent foot discomfort, the best course of action is to consult an orthopedic foot and ankle specialist, podiatrist, or primary care physician. They can identify the issue and provide possible courses of action.
Many standard foot disorders might worsen if left untreated, especially if you run in pain.
According to Gladstone, running ailments such as impingement, tendinitis, and stress fractures can progress until surgery is necessary and healing through rest, immobilization, or physical therapy is no longer an option.
Gladstone states that the healing length varies according to the injury, ranging from two weeks for tendinitis to three months or more for stress fractures.
What is the most effective strategy to avoid foot pain in the first place?
Preventative steps are essential when caring for your feet, whether attempting to heal an existing ailment or avoiding injury. The finest ways to take care of your feet are listed below.
Put on the appropriate footwear for you
The first step in caring for your feet is wearing shoes that fit properly and are comfortable. Nelya Lobkova, DPM, states that selecting running shoes requires thorough consideration of the terrain, running dynamics, and performance level.
“Knowing what type of foot a person has is important for proper shoe fitting. For instance, a person with a flat foot type often needs shoes that are wide enough at the ball of the foot and have support in the midsole or arch to prevent the arch from collapsing,” the expert explains.
However, she continues, a high-arched foot usually needs shoes with cushioning beneath the toes to relieve pressure under the football and at least a slight heel elevation.
Inquire about orthotics
“Orthotics are the only devices that provide the proper heel tilt and arch support, putting the foot in neutral,” claims Lobkova.
Lobkova notes that while over-the-counter orthotics might be helpful, many people must purchase the correct ones. For example, flexible material orthotics offer only a limited amount of support.
“If made correctly, custom orthotics can provide the support needed for multiple activities and performance levels without causing issues,” the spokesperson claims.
Examine your running mechanics
Maintaining the health of your feet depends on using proper running techniques.
Gladstone claims that most people must learn mechanics, even though some are born with them. He advises looking for a physical therapy facility or running coach with expertise in running mechanics.
Think about the surface for running
While it may seem simple to lace up and go for a run, spending too much time pounding asphalt or concrete can be bad for your feet.
Schneider suggests running on a crushed gravel path or rubberized track to help protect your feet. He also advises avoiding running on a banked or sloping track and finding a surface that is as level as possible.
See an expert as soon as possible
Pushing through the discomfort is not a good idea, especially when it affects your feet. Because of this, Schneider advises against delaying seeing a doctor about your foot pain.
“The likelihood that you will need to stop running for a while increases with the amount of time you wait to treat the injury,” he explains.
The favorable tidings? Many typical running ailments can be effectively treated with custom orthotics and physical therapy. They also help avoid future running injury recurrence.
Conclusion
While jogging, it’s normal to feel pain, discomfort, or injury in your feet. During and after exercise, pay particular attention to how your feet and toes feel, especially if you’re a novice or distance runner.
Some issues, such as blisters, are mild and only require a quick change of clothes and minimum relaxation. However, other ailments, such as a stress fracture, may require several weeks of recuperation and specialist care to heal.
If your skin is painful, uncomfortable, or irritated, you should take some time to rest and consult a podiatrist if your symptoms don’t get better.
