As an avid runner, the last thing you want is for foot pain to derail your training routine. Unfortunately, runner's foot pain is a common issue that can affect even the most seasoned athletes. The repetitive impact and stress placed on the feet during running make foot and ankle injuries one of the most frequent complaints that bring runners to see an El Paso foot doctor at The Foot Institute.
The good news is that many running-related foot conditions are preventable with proper training, footwear, and preventive care. By understanding the most common foot injuries that affect runners and how to avoid them, you can stay on track with your running goals. Here's what you need to know.
Common Causes of Runner's Foot Pain
There are several foot and ankle injuries that commonly occur in runners. Some of the most frequently seen conditions include:
- Plantar fasciitis. Inflammation of the thick band of tissue that runs along the bottom of the foot, causing heel pain. Overuse, unsupportive shoes, tight calf muscles, and high arches can contribute to plantar fasciitis in runners.
- Achilles tendonitis. Inflammation of the Achilles tendon that connects the calf muscle to the heel bone. Runners are prone to Achilles tendonitis from repetitive stress, increasing mileage too quickly, and wearing worn out shoes.
- Stress fractures. Tiny cracks in the bones of the foot or ankle caused by repetitive force. Runners are at risk of stress fractures from overtraining, inadequate nutrition, and running on hard surfaces. Early diagnosis is key to prevent a complete fracture.
- Neuromas. A thickening of nerve tissue between the toes, often causing burning pain, tingling, and numbness in the ball of the foot. Ill-fitting shoes, high-impact activities, and certain foot shapes can lead to neuromas in runners.
- Ankle sprains. Stretching or tearing of the ligaments that support the ankle joint. Trail runners and those running on uneven surfaces are especially prone to rolling an ankle and suffering a sprain.
- Blisters. Friction between the skin and sock or shoe can cause painful fluid-filled bumps. Runners often get blisters from shoes that don't fit properly, wet socks, and foot abnormalities like bunions or hammertoes.
While these are some of the most common running-related foot conditions, any persistent foot or ankle pain should be evaluated by an El Paso podiatrist. Continuing to run through the pain can worsen injuries.
Proper Footwear Selection for Runners
Wearing the right running shoes is one of the most important steps runners can take to prevent foot pain and injuries. When shoe shopping, look for:
- Fit. Running shoes should have about a thumb's width of space between the end of the longest toe and the front of the shoe. The toe box should be wide enough to wiggle your toes. Get fitted at the end of the day when feet are most swollen.
- Support. Look for shoes with adequate arch support and cushioning for your foot type. Runners with high arches often do well with neutral shoes, while those with flat feet may need motion control shoes. Replace shoes every 300-500 miles.
- Style. Different running styles need different shoes. Trail runners need more traction and stability. Speed work requires lighter shoes. Match your shoe to your preferred running surface and training goals.
- Comfort. Ultimately, the best running shoe is the one that feels good on your feet. Don't be swayed by style over substance. Give your feet time to adjust to new shoes before running long distances.
Custom orthotics prescribed by an El Paso foot doctor can provide extra support and correct imbalances for runners with chronic foot pain or injuries.
Preventive Foot Care Tips for Runners
In addition to proper footwear, there are several other ways runners can protect their feet and ankles:
- Gradually increase mileage. To avoid overuse injuries, follow the 10% rule - never increase your weekly running mileage by more than 10% over the previous week. This allows your body time to adapt to increased stress.
- Stretch and strengthen. Incorporate calf and foot stretches into your warm-up and cool down. Exercises like heel raises and towel scrunches build foot and ankle strength and flexibility.
- Alternate running surfaces. Avoid doing all your runs on hard pavement. Opt for some runs on softer surfaces like trails, grass, or a rubberized track to decrease impact.
- Use the RICE method. For minor aches and pains, use rest, ice, compression, and elevation to control inflammation. Over-the-counter pain relievers can also be used occasionally.
- Address problems early. Don't ignore lingering foot pain. Continuing to run through an injury can turn a minor issue into a major one. See an El Paso podiatrist if pain persists for more than a few runs.
When to See an El Paso Foot Doctor
While some foot pain is common after an especially long or hard run, persistent pain is a red flag that something more serious may be going on. Runners should visit an El Paso podiatrist if they experience:
- Pain that doesn't improve with a few days of rest
- Swelling or bruising of the foot or ankle
- Numbness or tingling in the foot
- Difficulty bearing weight on the affected foot
- An open sore or wound on the foot
- Chronic heel pain, especially first thing in the morning
- Severe pain following an ankle roll or other acute injury
Early diagnosis and treatment of running-related foot conditions can get you back to logging miles sooner. El Paso foot doctors have a variety of treatment options, from orthotics and physical therapy to advanced procedures, to help runners overcome injury.