6 Common Foot Injuries From Running
Running is one of the best exercises for weight loss and even for your overall health. However, when you are running, you will also be applying more pressure to your feet than when walking or standing. What this will mean is that no matter how careful you might be your feet are still prone to getting injuries. These injuries will not only affect your daily activities but also prevent you from running or at least from doing it as often as you would want.
But the good news is that most of the injuries that you can get from running are easy to treat even without any medical attention. Below are some of these foot injuries you can get from running, their causes and possible remedies and treatments.
#1. Stress Fracture
A stress fracture in its definition is a small crack in one or more of the bones in your feet. And besides, from being a painful injury, it can also cause discomfort. Stress fractures will in most case happen in the shin, lower section of the feet and toes. And they are a result of running a lot or working too hard without giving the feet enough time to adjust to the increase in activity.
The pain that comes from a stress fracture will get worse when you increase your activity but improve when you rest. And so one of the best remedies for a stress fracture is just getting more rest because doing this minimizes stress and pressure on the bones.
#2. Shin Splints
Shin splints are a common foot injury that will in most instances happen when you change your running routine, Whether you increase the distance that you run or run more times every week than before you will be more prone to developing shin splints. This form of injury will manifest as sharp pain along the tibia or shin bone (either the front or inside section).
Runners with flat feet are more prone to developing shin splint and so correcting this can be enough remedy for many people. However, other possible treatments include rest and stretch exercises.
#3. Plantar Fasciitis
That sharp pain on your heels when you make your first couple of steps in the morning or after sitting for long can be a sign that you have plantar fasciitis. Plantar fasciitis is often a result of inflammation and tears on the plantar fascia ligament which happens as a result of overuse of the feet when running. But, various other things such as wearing the best running shoes and obesity can also cause this common foot problem.
If you develop plantar fasciitis from running some of the best solutions will be calf stretches, rest and icing the bottom of your aching feet. But, it is important to note that sometimes plantar fasciitis can be a severe problem that requires medical intervention.
#4. Runner’s Knee
Runner’s knee is a common overuse problem that will result from frequent use of your feet when running. And although it can have several causes it will in most cases occur when the kneecap gets out of alignment. Also, over time the cartilage on your kneecap will wear down, and you may feel pain when squatting, bending the knee for long when sitting and even when going up and down the stairs.
You can fix runner’s knees by employing dynamic rest, working on your body’s mechanics, doing different kinds of squats and also by wearing orthotics.
#5. Achilles Tendinitis
Your Achilles tendon has a significant role to play in the movement of the feet as you are running and so it will be under a lot of stress and pressure. Achilles tendinitis is the inflammation of the tendon, and it will cause pain and stiffness. And the foot injury will be a result of repetitive stress on the muscle as a result of running for long distances, but tight calf can also cause the problem.
The best treatments for Achilles tendinitis is resting your feet after your running exercises to give them enough time to recover. But, calf stretches and icing your Achilles tendon can also be helpful.
#6. Muscle Pull
If you run regularly or exercise a lot, muscle pulls are one of the things that you will have to deal with often. It is a result of a small tear in the muscle, and you will often feel a popping sensation when you pull a muscle.
Although muscle pulls are the most common foot injuries from running they are also the easiest to rectify. A combination of rest, icing the muscles, compression and elevating your feet is in most instances all the remedy you need.
Tips To Avoid Foot Pain And Injuries From Running
- Always start by warming up before a run to get your blood flowing.
- Buy proper running shoes with adequate shock absorption and cushioning.
- Avoid running on uneven surfaces as they can increase your risk of injuries.
- Stretch your calves out after a run because tight ones can disrupt your feet’s ability to function well.
- Strengthen your ankles because weak ones will be more prone to sprains.
- Listen to your body, and if you experience pain when running, you should reduce the intensity or modify the routine.
Running is healthy for your heart and overall health, and it is also one of the best ways to lose weight and get into shape. But, you might also have to deal with foot injuries from running regularly. If you take care of your feet well, wear proper running shoes and also ensure that you do not overdo things you should be okay. Understanding the common foot injuries that you can get from running and their possible remedies will also be helpful.