Running is much harder on the feet than many other physical activities.
“The foot of the average jogger hits the ground with two to three times the normal body weight,” says Elizabeth Kurtz, DPM, a podiatrist in Chicago and a spokesperson for the American Podiatric Medical Association (APMA).
Fortunately, there are ways for runners to prevent foot pain.
Runners Foot Pain: Common Problems
Foot pain due to running can range from minor aches to serious injuries. The following are five common foot pain complaints among runners:
- Heel Pain. Usually, Heel Pain is due to an inflammatory condition called Plantar Fasciitis. The Plantar Fascia is particularly vulnerable to repetitive stress from running.
- Toe Pain. Check your running shoes. Running shoes that are too short can cause the toes to slam against the front of the shoe each time the foot hits the ground, causing pain due to the trauma. Sometimes toenails will turn black and can even fall off due to trauma from impacting the end of the shoes. Make sure your shoes have enough room in the toe box.
- Tendinitis. Irritation and swelling of tendons in the feet leads to tendinitis and often affects the arch of the foot. Overdoing it and running too far or too fast can cause it.
- Overpronation. Excessive inward rotation of the foot as it hits the ground (Overpronation) can cause strain on the tissues of the foot and eventually lead to foot pain. Proper custom orthotics can aid or prevent this from occurring.
- Blisters. Friction between your skin and shoes can cause painful blisters. This foot pain problem can be aggravated by moisture, as well as ill-fitting running shoes.
Runners Foot Pain: Other Methods of Prevention
Steps taken before and during your run can keep foot pain away:
- Always stretch and warm up
- Start slowly. Building up speed, distance, and endurance over time can also help prevent foot pain due to overuse.
- Keep the foot dry. Sweaty feet can lead to blisters and itchy fungal infections. Wear socks that are made to absorb excess sweat. Powdering the feet before running can also help keep them dry.
- Stop if you feel foot pain. Pain is your body’s way of telling you that something is wrong. Continuing to run could turn minor foot pain into a major injury.
- Take walking breaks. To reduce the impact on your feet, consider alternating between walking and running. Walking causes a lot less shock to the feet. Over time, less brutal pounding could mean fewer foot injuries and less foot pain.
It is no coincidence that many professional runners use Custom Running Orthotics. Doctors Orthotics Custom Running Orthotics keep the foot in its most efficient alignment, allowing the bones, muscles, tendons, and ligaments to work at 100% efficiency. They also protect the heel, arch, and forefoot from the unnatural and increased stress that prolonged running and sports activity produce. Whether it is to prevent problems, relieve pain, or increase efficiency, all runners and other athletes will benefit from custom-made orthotics.
Doctors Orthotics provides the highest quality running orthotic for maximum comfort. Only the highest quality orthotic materials and the latest bio-mechanical advances for Plantar Fasciitis, Overpronation, Morton’s Neuroma and Metatarsalgia go into each custom orthotic.
Questions? Call us at 888-353-7483 or Ask The Doctor