At least half of runners are injured annually, according to Current Sports Medicine Reports, and feet are one of the main culprits. But foot pain can be hard to manage. Is it a serious injury? Just an ache? Can you push through, or will you make it worse?
Most running-related foot injuries are a result of overuse, the wrong shoes, or an abrupt transition between different types of shoes. Natural foot shape and biomechanics also play a role. Here’s a helpful guide to figuring out why your feet hurt and how to jump-start your recovery. But of course, this doesn’t replace a visit to your doctor. If you’re dealing with serious or persistent pain, make an appointment with a physician.
Type of runner’s injuries:
1. Plantar Fasciitis Injury
2. Achilles Tendonitis
3. Shin splints
4. Posterior tibial
5. Peroneal Tendonitis
7. Stress Fracture
8. Blisters and Black Toenails
Why you get them:
• Overuse of foot and lower leg muscle due to an increase in training volume or intensity are one of the most common causes of a runner’s foot injury. Also Switching to a zero-drop shoe or a pair of shoes with less arch support and tight Achilles tendons or calf muscles. However, Weight gain which adds unaccustomed stress to the plantar fascia, Poor foot mechanics, including overpronation (foot rolls inward), which puts repetitive tension and stress on the tibialis posterior muscle and tendon, which hold up the arch.
• Other causes include Hill workouts, Change in running stride, Worn-out, Tight calf muscles, Hip and core weakness, Chronic ankle instability, Inversion ankle sprain, Always running around a track in the same direction.
• Blisters result from prolonged friction, pressure, and moisture, all of which can be exacerbated by your shoe and sock choice.
• Black toenails come from repetitive trauma to the nail bed, usually from the toe hitting the front or top of the inside of a shoe, which can be exacerbated by ill-fitting shoes and long downhills.
How to fix them:
• Reduce your training volume and intensity or, better yet, lay off running altogether for a few weeks. In your day-to-day life, wear shoes with ample cushioning, arch support, and elevated heels.
• Avoid going barefoot.
• When you return to running, ease back into it. If you had switched to different running shoes in the weeks before your pain started, it might be wise to switch back to something like what you had before. You’ll want a shoe with ample cushioning, a high drop, and good arch support. If the heel pain returns, go see a professional, because you might benefit from orthotics.
• Wearing an ankle-compression sleeve can also help alleviate pain and prevent further injury when you return to running.
• Have a coach or trained medical professional assess your foot mechanics. If you are mildly overpronating, you’ll likely benefit from shoes with motion control and better arch support. Severe overpronators should talk to a podiatrist about custom orthotics. Fixing overpronation removes the source of stress from the tibialis posterior muscle and tendon, which helps you recover faster and prevents the injury from reoccurring.
• Stretch your calves, and roll out your lower legs (be cautious around your shins, though, and avoid rolling over the shin bone altogether).
• Once the initial pain has subsided, begin a strength-training routine to target the calves, the core, and the hips.
• Hot and cold therapy also works in foot pain
• Both blisters and black toenails generally resolve on their own. In the case that a blister ruptures or a toenail fall off, do your best to keep it clean and otherwise leave it alone. To avoid blisters, keep your feet dry with moisture-wicking socks and breathable shoes. During long training runs or races, periodically change into fresh socks, and even shoes, if you can. If you’re getting a hot spot, dry your feet and try to put padding around the area.
Thecarekart offers variety of orthopedic Products that help in fast healing:
Arch Support: Arch Support is designed to stretch the plantar fascia ligament & maintain the foot arches. It is designed to provide relief from arch pains, distribute the pressure on the foot evenly and naturally. It gets placed inside the shoe for effective results.
Metatarsal Pad Silicon: Sports like running or jumping and walking. This pain can render you unable to move or perform physical activities involving the feet. This Tynor Metatarsal Silicon Pad has an anatomical design that allows better distribution of stress and pain reduction at the metatarsal points. It acts as a cushion and helps in avoiding further injury to the area. The finger loop of this support ensures that it remains in position during use so that it is comfortable to wear.
Medial Arch Orthosis: Medial Arch insole is designed to support & maintain the arch of the foot. It is designed to distribute the pressure on the foot evenly and naturally. Placed inside the shoe for effective results.
Insole Full Silicon (Pair): Insole full Silicon is super comfortable insole with soft relief zones. It reduces the painful shock waves and lightens the load to feet, knees and the spine. Anatomically designed for better comfort and fitting, it provides even pressure distribution throughout.
Insole Omni Silicone (Pair): Insole Omni Silicone is designed for superior comfort, with increased cushioning effect. It reduces the painful shock waves and load to feet, knees and the spine. It provides even pressure distribution throughout the foot.
Walker Boot: Thecarekart Walker Boot is designed for rehabilitation after injury, fracture, sprains or surgery of the foot, ankle or lower leg. The boots provide support to the ankle and leg without inhibiting mobility. They can be a substitute for cast or can be used in case of early cast removal. With a wider rocker bottom, these boots promote a natural gait, reduced plantar pressure, enhanced stability and comfort to the lower leg.