Posts for tag: Running
Every mile you walk places a tremendous amount of stress on your feet. The good news is your feet can handle a heavy load, but, too much stress may push them past their limit. The shoes you wear or surfaces you walk on can increase the stress level. Heel pain is one of the first signs that too much stress is being placed on your feet. A sore heel will usually get better on its own with adequate rest. The problem is that many people try to ignore the early signs of heel pain and continue the activities that caused it.
It is important to see the podiatrists at Coastal Podiatry Associates right away to determine why there is foot pain and determine the proper treatment. The doctors will begin by asking where exactly the pain is located and when it began. Next, they will examine your foot, looking and feeling for signs of tenderness, swelling, and bruising. The doctors may ask you to walk, stand on one foot, or other physical tests that help determine the pain’s cause. Conditions that cause heel pain generally fall into two main categories: pain beneath the heel and pain behind the heel.
If the pain is greatest under you heel, you may have a condition causing inflammation in that area. A stone bruise occurs after stepping on a hard object such as a rock or stone. The object can bruise the fat pad on the underside of the heel and pain gradually reduces with rest. Plantar fasciitis typically occurs after too much running, jumping, or stretching of the tissue band that connects the heel bone and the base of the toes. The pain is centered under the heel and is most intense with taking your first steps after resting. A heel spur is another cause of pain and can form from long standing plantar fasciitis. An x-ray may be used to visualize the boney projection from the heel.
Pain behind the heel is generally due to the Achilles tendon. This condition is called retrocalcaneal bursitis and is an inflammation of the insertion of the Achilles tendon into the heel bone. People often develop this by running too much or wearing shoes that rub or cut into the back of the heel. This irritation can cause a slow increase in skin thickness, redness, or swelling. A bump that is tender and warm to touch may also develop. Pain is most severe with first activity after resting. It is not uncommon for the pain to be so severe that normal shoes cannot be worn. After taking x-rays, a podiatrist will prescribe stretching exercises, anti-inflammatory medications, and icing.
While running can be great for a person’s overall health, it is harder on the feet than any other physical activity. Foot pain is common in both recreational and competitive runners. This is because the average person hits the ground with two to three times their normal body weight when they run. This pounding places considerable stress on the foot and ankle. According to the American Podiatric Medical Association, a 150-pound jogger will expose their feet to a total impact of 150 tons over the course of a three-mile run. To put this into perspective, a small compact car weighs about 1 ton.
To help the feet cope with this impact, proper footwear is crucial for preventing pain. Foot pain due to running can range from minor aches to serious injuries. Heel pain is due to a condition called plantar fasciitis. The plantar fascia is a band of tissue that connects the bottom of the heel to the base of the toes. This tissue becomes swollen and painful do to overstretching. Tendinitis is an irritation and swelling of tendons and can often affect the arch of the foot. It can be caused by excessive running or running too far too fast. Toe pain is common when running shoes are too small as the toes slam against the front of the shoe. Small shoes can cause toenails to turn black or fall off. Improper fitting shoes can also result in blisters, which form from friction between the skin and shoes.
Wearing running shoes specifically designed for the sport can help prevent many foot problems. Running shoes have extra padding to cushion the impact and are constructed to provide support and stability for the foot’s arch. Other methods to prevent pain include stretching, proper training increases, running on dirt terrain, and stopping once pain is noticed.
Contrary to common knowledge, shin splints are not a specific diagnosis but a feeling of pain over the front of the shin. The pain referred to as shin splints arise from problems in the muscle, bone, or attachment of muscle to bone. To provide a specific location, the pain is felt where the tibialis anterior muscle inserts into the tibia bone (just below the knee to ½ way down the leg). When people speak of shin splints, they most commonly refer to an overuse injury and irritation of the tibialis anterior tendon and the attachment to bone. Medically, the condition is termed medial tibial stress syndrome. Pain over the front of the shin can also be caused by stress fractures or exercised induced compartment syndrome. All of these injuries are typically due to overuse injury.
Ordinary, the tibialis anterior muscle is overused because the foot overpronates. Pronation occurs when the foot flattens as weight is applied. This is a normal event in walking but during overpronation the foot becomes so flat that it rolls inward. The increased movement in the foot increases the demand on the tibailis anterior muscle and its connection to the tibial bone.
People with shin splints typically complain of tenderness along the bone and may have some swelling in the area. This pain is most commonly increased when pushing the foot into the ground, like what is done during running. In addition to taking a detailed medical history and physical, a doctor may order an x-ray or bone scan. While not all shin splints are the same, basic treatments are. Applying ice packs or ice massage the area for 20 min three times a day with anti-inflammatory medication will help reduce the pain. This should be done in addition to making sure shoes are in good condition and the foot does not excessively pronate (a good shoe insert or orthotic should prevent overpronation). As always, it is important to be evaluated by a doctor if pain is not temporary.
By Dr Scott Werter of Coastal Podiatry Associates, Myrtle Beach SC.