Running is an excellent form of exercise. However, without proper precaution, foot and ankle injuries can limit the ability to run or walk. The following is a list of the most common running injuries, tips for treatment, and ways to prevent them from occurring. The treatment tips are just a starting point and if pain continues consult a podiatrist for an evaluation.
Plantar Fasciitis This is an inflammation of the fibrous band of tissue in the bottom of the foot. This band extends from the heel to the toes, helping to form the arch in the foot by supporting the bones and muscles. The tissue can become irritated for many reasons; most commonly from placing too much stress on the bottom of the foot. Plantar fasciitis can be prevented by stretching before and after every run. Wearing supportive running shoes equipped with shoe inserts can also provide relief. It is important not to over-train and gradually increase running distance and time. The recommendation to reduce plantar fasciitis pain is icing, ibuprofin, and rest.
Achilles Tendonitis Achilles tendonitis is an inflammation of the Achilles tendon. This tendon connects the calf muscles to the back of the heel. Lack of flexibility and too much movement of the foot’s bones often cause this condition. Regular stretching and shoe inserts prevent Achilles tendonitis. Ice, ibuprofin, and rest are important methods to reduce pain.
Shin Splints Also known as tibial stress syndrome, shin splints are experienced as a shooting pain felt near the front or sides of the shin. Toe raises and shin stretches are excellent prevention exercises. Replacing worn running footwear is also a key for preventing shin splints. It can be treated with ice and ibuprofin. A podiatrist may also recommend a physical therapy program.
Stress Fracture Stress fractures are caused by repetitive force to a bone. This starts as a localized pain and swelling that grows worse over time. Stress fractures are prevented by modifying running equipment or training regimens with emphasis placed on replacing running shoes on a regular basis. A stress fracture is a break in the bone and requires 8-10 weeks to heal completely. Treatments consist of rest, icing and if needed immobilization casts.
Morton’s Neuroma Morton’s neuroma is felt as a burning, stinging pain between the third and fourth toe. It may also be felt as a pain in the ball of the foot or a feeling of pins and needles or numbness in the toes. Wearing proper fitting shoes with adequate cushioning is a great way to prevent a neuroma. Shoes should also have a roomy toe box and not laced too tightly. Treatment for a neuroma is a cortisone injection and shoe inserts.
By Dr. Scott Werter of Coastal Podiatry Associates, Myrtle Beach SC.