Many runners have a love-hate relationship with their feet. Due to the fact that runners’ feet endure the impact of the recurring pounding of the sport, black or missing toe nails, blisters and callouses can arise from a long run or race. However there are more ominous ways that foot pain can stop runners in their tracks: stress fractures, tendonitis and soreness that isn’t really “typical.”
The foot is an extremely intricate extremity made up of a network of bones, tendons, ligaments and muscles that all need to work together in harmony. One disgruntled cog, and the whole machine can stop functioning.
The following 4 foot injuries are the most typical ailments. Discover what causes these kinds of foot pain and, more notably, how runners can prevent the feared “I” word.
Causes and Remedies for Foot Pain after Running
Foot pain after running can be:
- on treadmill
- outside edge
- during or after long distance (marathon)
- on top of foot
- in new shoes
- no/without swelling
- on side, uphill or outer arch
Plantar Fasciitis
Almost every runner knows the plantar fascia tendon that runs lengthwise across the bottom of the foot. Plantar fasciitis is that sharp, stabbing pain at the bottom of your foot. Just like all tendonitis concerns, the monster can rear its awful head in some cases out of nowhere and drag on for what feels like an eternity.
An overuse injury, plantar fasciitis can be caused by a biomechanical problem, inappropriate running shoes, increasing training volume or intensity too quickly, or perhaps from tight or weak calf muscles – the body is an interconnected machine after all.
Treating plantar fasciitis refers determining exactly what your root cause is, making certain you’re running in shoes that provide enough support, and potentially making use of an insert or orthotic.
“I established plantar fasciitis throughout my racing season and sought to inserts because taking some time off was not yet an alternative,” says Sergio Gonzalez, PUMA professional athlete ambassador, who has run 3:48 for 1500 meters. “I found the RUNPRO by currexSole to be incredibly advantageous. The exact fitting system assisted me select the correct insert for my hurting foot, while the dynamic assistance allowed my foot to flex and operate naturally, providing my foot the convenience it needed to move through its normal range of motion and heal at the very same time. I noticed a difference rapidly.”
Treatment is ongoing, and when the pain subsides, runners who are prone to plantar problems must remain to extend the feet, and roll the affected foot on a tennis ball or frozen golf ball.
Stress Fracture
Stress fractures are a bone concern or crack that can be present in any of the many bones comprising the foot, however fractures happen most typically in the metatarsals. Stress fractures have the tendency to be a slow-building concern, however then all of a sudden a minute comes when you feel a sharp pain of the bone crack. Later on, it can be hard to distinguish if the foot pain is a bone or tendonitis problem. Even X-rays can be unreliable; it’s possible that nothing will appear till there is actual recovery going on in the bone. Your doctor might buy an MRI or bone scan to try to find a tension fracture.
A “common man’s” test for an anxiety fracture is to put a tuning fork versus the foot. The vibrations will generally rattle the bones, and if you’ve got an anxiety fracture, you’ll certainly feel the pain brighten. Another at-home test: Try to hop on one foot. If the impact triggers pain, you’ve most likely got your response. Keep in mind that these at-home tests shouldn’t be made use of for self-diagnosis or in place of seeing a doctor. If you presume you have an anxiety fracture, see your doctor or sports medicine doctor for a correct diagnosis.
Anxiety fractures are normally caused by quickly enhancing training volume and/or intensity, however they can also happen if you’re unlucky adequate to step awkwardly on a rock, root or pothole.
If you have a stress fracture, there’s no chance around taking time off from running. It takes about 6 weeks of non-weight bearing activity for the bone to recover properly. Cross-train like a champ, use a boot, and delight in the mental break from running. The good news: Unlike a tendon problem, when an anxiety fracture recovers the pain ought to be opted for great.
Extensor Tendonitis
Tendons encounter the top of the foot, extend below the muscle in the front of the shin, and divided off into each digit. These tendons work to straighten each toe, pull each toe up, and to help move the entire foot.
Similar to any other tendon in the body, the tendons in the feet can end up being swollen. When they do, the symptoms can be extremely much like the pain of a tension fracture. How can you discriminate in between the two? Due to the fact that the extensor tendons raise the toes, if you have somebody use pressure to your toes as you raise them and that isolates your pain, possibilities are you have a tendonitis problem rather than an anxiety fracture, which would be more pain on impact.
Causes of swelling can be traced to incorrect shoes, a tight Achilles, and weak or tight calf muscles. Ice the tendons to minimize inflammation, see to it your shoes have enough support – again, an insert may help– and be diligent about stretching your calf muscles and finishing calf-strengthening exercises.
Adductor and Abductor Hallucis
The adductor hallucis is a muscle that runs horizontally throughout the top of the foot, forming a V-shape with its center at the huge toe. The abductor hallucis runs lengthwise on the medial within the foot along the arch. Pain in either of these two areas can seem like extensor tendonitis or plantar fasciitis pain. However, runners can clearly determine a tight and sore kidnapper hallucis from a plantar problem due to the fact that the muscle isn’t on the bottom of the foot but rather on the within the arch.
Problems with either of these 2 muscles can result from not having enough arch assistance in your shoes, but a lot of generally if you have bunions. Professional sports massage specialist and Rolfer Allan Kupczack, who deals with leisure runners and elite athletes like Kara Goucher, describes that a tug-of-war that can occur.
“When the adductor hallucis is tight and pulling your huge toe to the other toes, it eventually develops a bunion. The abductor hallucis ends up being weak from being in a stretched position all the time, and often the origin of the abductor, down near the heel, is tender.”
Treatment for this issue is a two-pronged technique in order to keep both muscles happy.
Stretches
Abductor Hallucis Toe Pull: Keeping your ankle taken care of at 90 degrees, get your big toe and pull it up. You want to feel this stretch on the inside of your arch.
Seated Toe Stretch: Get on your knees and put your feet behind you, flexing your toes. Slowly lean back until your bum rests on your heels. You should feel a deep stretch along the within your arch. Work into the stretch by leaning forward. Keep your weight in front of you if resting your bottom on your feet is too painful in the beginning.
Stamina Exercises
- Resistance Band Toe Pulls: Seated in a chair, loop a resistance band around both big toes of your feet. Start with your toes pointed forward and, keeping your heels grown, rotate both feet out and away from each other. Hold this position for 30 seconds, return to the beginning position, and after that repeat. Start with 2 to 3 sets as soon as a day, and develop to 2 to 3 sets two times daily.
- Arch Raise: Standing, roll your left foot up and to the side. Attempt to consider pulling the ball of your foot towards your heel; you’re contracting (reducing) the adductor hallucis muscle. Total 10 to 15 raises on each foot.
