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Foot Injuries from Running
Running Foot Injuries Guide
There are many causes of foot injuries from running. Overtraining can be one cause. Another cause would be lack of proper phasing and spacing between rigorous runs and slow runs.
Distances should also be increased in increments. Insufficient stretching time is another cause.
Foot gear is another factor. Inappropriate or poor quality foot gear can greatly contribute to foot injuries. Make sure to replace worn out running shoes or insoles and other orthotics in need of replacement. Buy and use running shoes best for your feet and running conditions.
Heavy and continuous friction causes blisters. Also, too much build up of moist is another known cause. Foot soles and toes are the usual victims. If left untreated, intense pain is to be expected. Make sure to break your new running shoes in and stick to running shoes most appropriate for you. If you have abnormally sweaty feet, consult a doctor for prescribed medications, powder, or cream. A stubborn blister will definitely need pricking. Make sure you prick properly. Else, you will suffer from infection. Treat the area with antiseptic and put a light dressing or bandage on top.
Heel pains may be felt the morning after a run. Intensity varies. Plantar fascitis is a known cause in which the tissue called plantar fascia suffers from damage. Once again, inappropriate and unbroken running shoes are the culprit. Others could be abrupt speed acceleration and hiking. If left untreated, damage may become permanent. This could mean the end of your running career. Plantar fascias can also become ruptured. This will require foot casts for one week minimum and takes up to twelve weeks to fully recover.
Overpronation is another cause of heel pains and plantar fascitis. This is a condition in which one’s feet roll or turn inwards during running. Flat footed runners often overpronate. Besides heel pains, leg and back muscles are affected. If you suffer from this condition, purchase running shoes that will help control your feet from overpronation. Motion control shoes and stability shoes are the likely prescription.
Nerve swells called neuroma is another foot injury. In this condition, the nerve connecting one’s 3rd and 4th toes are usually affected. This is caused by pulled ligaments found under one’s foot which causes nerve irritations. Those who suffer from this condition feel pain, numbness, and burning sensations in their foot sole. Pain which can be likened to ‘electric shocks’ may arise during the night while one sleeps. Silicone pads and insoles help relieve the condition.
Stress fractures commonly affect metatarsals of the foot. This is characterized by painful forefoot during running, walking, and bending. These fractures can be diagnosed thru an x-ray weeks after the actual injury. Symptoms are skin swelling on the forefoot, sensitivity and pain on the metatarsal bone affected, and sharp pains during walks and runs. Removable casts, pads, tapes, temporary wrappings, and ice may help relieve the condition. Seek an experienced doctor regarding the best treatment and seek good advice immediately to prevent any unwanted damage.