Running and Foot Pain


There is at least one person in the life of everyone that is known for his habit of running. It is a natural exercise that involves the minimal overhead cost and it can be done anywhere. It is one of the most common exercises that can be pursued for fitness. But there are certain problems related to running, the most common of them is the pain and injury that running causes to the feet. It has been estimated that foot injuries account for the 15% of total injuries caused by running.

The majority of the major injuries can be attributed the ignorance and poor habits of the runners. Most of the injuries start as little irritation and annoyance, but they get worse when they are ignored for a long time. Most of the people seek treatment when they are no longer able to pursue routine running. As a matter of fact, it is by far not the best option.

Following are some of the injuries that are associated with running:

Achilles Tendonitis:

Calf muscles of the legs are connected to the heel bone through a tendon called Achilles tendon. When this tendon is put under too much pressure and is subjected to extra work, it becomes irritated, tight, hard and inflexible. If these conditions occur, chronic tendonitis may appear as a result.

Blisters and Calluses:

If a region is subjected to undue pressure, blisters and calluses may appear on the skin as a protection to pressure and friction. Most of the time, these are easily treated. But, if left untreated for a long time, they can develop deep into the skin and cause infection.

Plantar Fasciitis:

Plantar is also a band of tissues or tendon that runs across the foot from the heels to the toes via arch. If the tendon is subjected to the undue pressure and overuse, just as the Achilles tendon it can also become irritated and inflamed. In extreme cases inflammation becomes extremely severe. It is one of the most happened injuries caused to runners. The most evident sign of its development is the heel pain at morning time. But it is a fact that it is ignored by most of the runners which may end up in extreme conditions.

Stress Fractures:

Runners with a defects feet structure and disorders like over-supination and pronation may be subjected to stress fractures as in these conditions the foot is unable to properly absorb the pressure that may lead to stress fracture. Runners are vulnerable to this type of fractures as their feet are repeatedly subjected to the pressure.


Treatment and Prevention:

The best measure that can be taken to preserve the foot health is to get the pain or irritation treated as soon as it develops. Following are some ways that may help to preserve feet health while running.

  • Chronic plantar fasciitis should not be ignored. If you suffer with a pain in the heels that occurs on a regular basis or stress fractures, you must consult a physician to get you gait cycle examined properly. If there is a problem like over or under supination with your gait, it may be a cause of several secondary problems like chronic pain or injury.
  • Must buy a high quality shoes that can support your feet well and have integrated internal structure. Running must not be pursued in old worn out shoes.
  • If a change is required in the schedule or intensity of exercise routine, it should be incorporated slowly and gradually.
  • You must make your core strong. As healthy and strong core is the core to injury prevention.
  • You must perform warm up and cool down exercises before and after the running respectively. You must stretch your muscles before running even if it is not the most liked thing by you. Because the tight and non stretched muscle may give rise to a number of secondary problems.

You must know that foot pain is not normal as a result of running as believed by most of the people. So as long as you feel that some sort of pain is developing in your feet, get it examined as soon as possible.

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