Millions of runners take to the streets, tracks, and trails every day. People run for health, fitness, stress relief, and fun. There are casual runners, track runners, sprinters, marathon runners, and elite competitors. Despite these differences, all runners are susceptible to foot problems. Common foot and ankle conditions in runners include blisters, foot fungus, ankle sprains, stress fractures, tendonitis, and plantar fasciitis. Fortunately, most of these conditions are preventable, and many are easily treated. When foot and ankle conditions are ignored, they can become difficult to treat and sometimes resistant to therapy.
One million runners will develop heel pain each year. The most common cause of heel pain is plantar fasciitis, which is the result of excessive stress through a long ligament-like structure (the plantar fascia) on the sole of the foot. Excess stress causes tearing and causes inflammation and pain. The classic symptoms are pain in the heel at the first step in the morning, or when waking up after long periods of rest. Runners may only experience pain at the beginning of a race and many claim that the pain will go away after about 1 mile, but will then return at the end of a long run or at the end of the day.
Achilles tendonitis and calf-related problems are the most common injuries in runners. The pain develops in the back of the heel or calf and can be sharp with activity and feel deep and dull with rest. The pain may be evident in the first step in the morning or upon waking up after long periods of rest. Runners may experience a sharp pain in the heel area at the beginning of a run, which later becomes a dull ache during the run. In severe cases, it can be so painful that it stops the race. Calf injuries and Achilles tendonitis are exacerbated by hills and stairs.
Runners develop plantar fasciitis and tendonitis for a variety of reasons foot and ankle specialist chattanooga tn. One of the most common reasons for the development of plantar fasciitis is the use of worn or poor quality shoes. It is common to grab old “mud” shoes for running in bad weather, or to start spring training with shoes that were worn the entire previous season. Older shoes may have a worn midsole and may have lost all aspects of support and stability. The improper fit of a new running shoe can also cause fasciitis. Overtraining is another cause of plantar fasciitis. Adding too many miles too fast or adding too many hills too fast can put a strain on the foot. Abnormal foot mechanics is another factor that contributes to the development of plantar fasciitis in runners. If the foot is overpronated (rolls inward), this puts a great deal of stress on the arch tendons and plantar fascia, often resulting in small micro-tears and thus plantar fasciitis.
The keys to treating tendonitis and plantar fasciitis are rest, ice, stretching, and support. Give your foot a break! Train with swimming or cycling and avoid impact activity on your foot. If you must run, cut back on your mileage, avoid hills and speed work, and stretch gently before your run, but after a 10-minute warm-up. Apply ice to the area for 20 minutes after your run. Try applying ice for 20 minutes, twice a day. Stretch your calf and / or arch several times throughout the day. Make sure to start with a gentle stretch and avoid overstretching. For plantar fasciitis, night splints are very helpful. Buy supportive shoes and wear an over-the-counter brace for support. If you have flat feet, you may need custom-made braces. If it is a chronic problem, see your podiatrist. However, it is suggested to take foot massage on a regular basis to avoid this kind of pain. You can take foot massage singapore by visiting in Singapore in your upcoming vacation
Stress fractures most often occur in the metatarsal bones. The metatarsal bones are the long bones in the middle of the foot. A stress fracture is an incomplete fracture of the bone. The pain is usually sharp and develops suddenly, but is not the result of a specific injury or trauma. Stress fractures are most commonly the result of overuse. If you develop sudden swelling and bruising on the top of your foot, but can’t remember any specific injuries, it’s time to see your podiatrist. The typical treatment is a surgical shoe (completely rigid shoe) for 4-6 weeks.
Ankle sprains are another injury c