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Foot Problems in Runners

Millions of riders in the streets, tracks and trails all day. People run for health, for fitness, for relieve stress and for fun. There are occasional joggers, trail runners, sprinters, marathon runners and elite competitors. Despite these differences, All runners are susceptible to foot problems. Common foot and ankle conditions in runners are wounds, fungus foot, sprains, fractures, tendonitis and plantar fasciitis. Fortunately, most of these diseases are preventable and many are easily treatable. When conditions of the foot and ankle are ignored, they may become difficult to treat and often resistant to therapy.

Heel Pain

One million runners will develop heel pain each year. The most common cause of heel pain is plantar fasciitis, which is the result of excess stress through a structure type long ligament (plantar fascia) in the bottom of the foot. The excess stress causes tearing and results in inflammation and pain. The classic symptoms are pain in the heel at the first stage of the morning upon waking or after long periods of rest. Runners may only experience pain at the beginning of the race and many states that the pain will work itself out after about 1 mile, then return by the end of a long or end of the day.

Achilles tendinitis

Achilles tendinitis and calf problems related injuries are most common among runners. The Pain develops in the heel or in the calf and can be strongly associated with the business and feel dull and deep relaxation. Pain may be apparent at the first stage in the morning or rising after long periods of rest. Runners may experience severe pain in the heel to the top a passage that becomes a dreary boredom during the race. In severe cases, it may be so painful it will running to stationary. Injuries to the thigh and Achilles tendinitis are both exacerbated by hills and stairs.

Riders develop plantar fasciitis and tendonitis for various reasons. One of the most common reasons for the development of plantar fasciitis is wearing poor quality or worn out shoes. It is common to enter the mud "old" shoes for running in bad weather or the start of spring training in shoes that were used the entire previous season. The shoes have an older May midsole worn and may have lost all aspects of support and stability. Poor adjustment a new shoe running can also cause fasciitis. Overtraining is another cause of plantar fasciitis. Adding too many miles too quickly, or adding too many hills too quickly can overload the foot. Abnormal mechanics in the foot is another factor contributing to the development of fasciitis foot in runners. If the foot overpronates (roll in) which puts an enormous amount of stress on the tendons in the arch and the plantar fascia, several times translated by microtears small and therefore the plantar fasciitis.

The key to treating plantar fasciitis and tendonitis are rest, ice, stretching and support. Give your feet a break! Cross-train with swimming and cycling and avoiding any impact on your feet. If you must run, cut back on mileage, avoid hills and speed work and gently stretch before your run, but after 10 minutes of heating. Ice the area for 20 minutes after the race. Try ice for 20 minutes twice a day. Stretching the calf and / or the arch several times throughout the day. Make sure you start with stretching, and avoid overtaking. For plantar fasciitis, night splints are very helpful. Buy shoes to support and use more counter orthotic support. If you flatfeet you may need orthotics. If it is a chronic problem, see your podiatrist.

Stress Fractures

Stress fractures occur most often in the metatarsal bone. The metatarsal bones are the long bones in the middle foot. A stress fracture is an incomplete fracture of the bone. The pain is usually stronger and develops suddenly, but this is not the result injury or trauma. The stress fractures are most often the result of overuse. If you develop a sudden swelling and bruising on top of your foot, but do not remember any specific, it's time to see your podiatrist. The standard treatment is surgical footwear (shoes completely rigid) for 4-6 weeks.

Ankle Sprain

Ankle sprains are another common injury among runners, especially for trail riders. The sprained ankle the most common is called a sprained ankle inversion. The ligaments on the outside of the ankle when the foot tear in turn role and the ankle turns. There are three ligaments that hold the ankle joint in place outside of the ankle. At the ankle is twisted, one or more of these ligaments may be torn. Most ankle sprains involve partial tearing of one or more ligaments. Severe sprains involve partial or complete tears of two or three ligaments.

Very mild ankle sprain may only need an Ace bandage and high top shoes support for a week or two. For more moderate sprains an ankle and laced Aircast are sometimes necessary. If there is a quantity considerable swelling, bruising and pain, a doctor visit is recommended. An evaluation will be made to assess the stability of the joint and X-rays will be taken to exclude bone fracture. Slight ankle sprain may only take a week or two for a complete recovery, but most of ankle sprains take about 6 weeks. More serious ankle sprain usually takes 3 months of May and do not feel 90-100% for almost a year. If you have a sprained ankle severe, consider seeing a podiatrist. If you have not healed from a sprained ankle After 6 weeks, see a podiatrist.

Bulbs

Friction blisters are a foot injury more common among runners. Blisters usually develop on the heel, towards the big toe or between toes. A booklet is the result of friction, shear forces on the skin. The blister is actually a defense mechanism of the body, which occurs when the shear layer separated from the outer skin, the epidermis, the deeper layer of skin skin. Fluid accumulates between the layers, providing a cushion against the force while worsening another layer skin re-grows underneath.

The best treatment is prevention. Blisters can be prevented with appropriate socks and planning appropriate footwear. Sometimes, blisters are inevitable. Small blisters are not painful and not infected should be left alone. It is no need to pop and drain the blisters. The most important treatment is to reduce friction and to seek the cause. The sock has been folded or wrinkled at the toes and heel? Is there a seam in the shoe that is important or defective? Is the shoe does not fit properly? You can place moleskin directly on top of small light bulbs to help reduce friction. Drain blisters larger with a sterilized needle (unless you are diabetic) perforation side of the wafer and exerts gentle pressure with gauze to absorb the liquid. Do not remove the top layer of skin. This layer is the best protection agency. Dry the area, but do use an antibiotic ointment on the area. If you plan to continue the race, place moleskin directly on the blister. Pat dry with a towel after every shower and moleskin must be operated for a number of days. Cut the edges of the moleskin If corner Peel in place but not to withdraw for at least 3 days. This will tear the top layer of skin and create a large open wound. Any blister that redness, streaks or pus may be infected. You should consult your doctor immediately.

Foot & Nail Fungus

Foot fungus is characterized by flaking, redness and itching on the bottom of the foot and between toes. Toenail fungus is characterized by white impasto areas on the nail or thick and yellow discoloration of part of the entire nail. Fungus grows in damp, warm environments, placing the riders, especially at risk. Foot fungus usually causes no pain or major problems, but is mostly a nuisance. Toenail fungus can cause ingrown nails, thick nails, both of which can cause pain.

Foot fungus can be treated with more the fight against the anti-fungal drugs in combination with anti-fungal powder, spray in the shoes and remove moisture, hot environment. Toenail fungus is much more difficult to treat. Treatments range from simple home remedies to expensive oral medications. Prevention is the better treatment. Reduce the amount of moisture using socks wick and be sure to have proper socks and Adjustment footwear.

Socks & Footwear Fit

Avoid cotton socks and socks with use of synthetic mixtures, mixtures of small wool or acrylic fibers. Cotton socks absorb moisture and does not allow for evaporation. It is important to your sock and combination shoe to allow the wick. Shoes should be some areas of breathable fabric such as nylon mesh. During the removal of shoes, make sure measure your feet with your socks. Choose a shoe with a rigid sole, but provides flexibility to the toes. Your toes should have some margin maneuver. The general rule is the width of a finger between the longest toe and the tip of the shoe. The heel counter (back of the shoe) must be established and not too rigid. It must be flexible, but should not collapse when pressed towards the front of the shoe. Above all, the shoe should feel comfortable.

As in many cases, prevention is the best treatment. Good shoes and clean socks, stretching after warm-up and recognition of a problem before it becomes serious are your keys to staying active and avoiding foot problems.

About the Author

Christine Dobrowolski, DPM is a podiatrist and owner of Northcoast footcare, Inc an online resource for foot care products and foot health information.

To learn more about foot problems in runners, visit NorthcoastFootcare.com/runners

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