Whether you are a long-distance competitive runner, or a casual jogger, foot and ankle pain can disrupt you from performing to the best of your abilities. It is important to recognize what are some common running injuries, how to avoid them, and learn how to strengthen and condition them.
1) Heel pain
Plantar fasciitis is one of the most common complaints and it’s described by inflammation of the ligament that supports the arch and bottom of the foot. There are three main cornerstone treatments to treat plantar fasciitis: good supportive shoes/orthotics, stretching, and anti-inflammatory medication and/or injections.
2) Achilles tendon pain
Tendonitis can occur to any tendon in the body, but the Achilles tendon tends to become inflamed due to overuse and tightness. This can occur when there is a change in shoe gear, increase in duration and intensity of training, or overdoing it especially with incline running. Rest, ice and anti-inflammatory medications can help solve this issue, but if it persists, it is best to be evaluated.
3) Ball of foot pain
There are many pathologies that may present in the front of the foot, but one of the most common in runners is a neuroma. This can present with numbness and burning between the toes or the feeling of a marble in the foot. Wearing sturdier shoes with adequate arch support, metatarsal pads implemented in orthotics, and occasionally injections all may be helpful to alleviate your pain.
4) Stress fractures
Just because you can walk on it, does not always mean it is not broken. Most commonly the central metatarsals can develop stress fractures due to overuse and sometimes an underlying metabolic process. If after trying rest, ice, and elevation you continue to experience pain, it may be beneficial to see a professional who can evaluate the fracture and treat it accordingly to make sure it does not persist and become a chronic issue.
In general, the less the shoe bends, the better and more supportive it is. Your shoe should only bend at the toes, not the middle of the shoe; mildly twist, but not wring the shoe out like a towel.
If you are generally active, I recommend implementing orthotics into your shoes. Start with an over-the-counter pair, my favorite is Superfeet. If you enjoy using them, and want something more durable and lasts longer, you may consider getting a custom orthotic made for you.
When it comes to losing weight, the saying often goes, “80% diet, 20% exercise”. For foot health, I say, “80% shoe gear, 20% orthotics”.
If you exhibit any of these symptoms, don't hesitate to reach out and schedule an appointment with Dr. Kamel for professional evaluation and guidance. Proactive care is key to preventing and addressing running-related injuries effectively.