Running
Running has become a popular sport for the masses and is not
confined only to the professionals or other highly trained athletes. As
a result foot injury is much more prevalent.
Running causes constant pounding on the feet as we exert pressure
on the bones and the ligaments of the foot which causes damage and
develops conditions such as
Plantar fasciitis,
Heel spur,
shin splints and others.
Running enthusiasts have a tendency to exercise through the pain
barrier and therefore they become vulnerable to sport related injuries.
A blistering Tale
Most runners will have story to tell about the blisters they have developed whilst running.
Blistersare a result of friction in the show and are a natural way for the body
to protect itself. However, anyone who has suffered from this condition
will tell you that it can be very painful. Yet it is relatively easy to
protect yourself from developing a blister.
- Wear the right footwear that holds the foot in position
- Use an insole to achieve a good grip
- Use the right socks. Socks should be acrylic in nature and
should provide toe cushioning, heel cushioning, good air circulation
and a good stabilising effect. Avoid cotton socks. Socks should be
acrylic in nature and should provide toe cushioning, heel cushioning,
good air circulation and a good stabilising effect. A vulnerable area
should be protected by a product such as Compeed plasters.
Warming Up
Before beginning an exercise regime, proper stretching is
essential. If muscles are properly warmed up the strain on the muscles,
tendons and joints is greatly reduced. Walk or slow jog for about 10
minutes and then gently stretch the muscles.
Nail that Toe
For long distance runners especially a blackend toenail is a
problem waiting to happen. The longer a person runs the more likely
their feet will seell and become tighter in their shoes. Therefore if
the shoe is too small, every step exerts a compounding pressure on the
toes with damages the toenails. The small blood vessels under the nail
become damaged and blood seeps through. Once this drys out it becomes
discoloured and hence the blackend nail.
If the damage is coninuous and prolonged then the nail root may
also be damaged and may grow back thickened or distorted and in some
cases can lead to the loss of the nail.
Funghi Attack
Runner's feet get
hot and sweatyand it's the ideal place for funghi to flourish. It usually attacks the
area between the 4th and 5th toes but can easily spread to the rest of
the foot. This condition is better known as
Athletes foot yet it does not only affect athletes.
The area becomes red and feels itchy with a
burning sensation. It usually appears as a scaling rash and on occasions small blisters may appear.
Proper hygiene with regular washing will help to prevent the
condition. It is advides that you change your trainers regularly and
wear socks that allow your skin to breathe. Swob your feet with
surgical spirit particularly in between the toes to prevent moisture to
accumulate and use the right dusting powder to absorb excess moisture.
The Injured Sole
Runners are prone to a variety of injuries. Because the forefoot is
subjected to so much pressure it is not uncommon for runners to suffer
from metatarsal-head and metatarsal stress fractures. This has made
headlines with some of our star footballers recently. A runner may even
hear the crack during a run and whilst the pain may not be immediate
it is usually experienced soon after along with swelling. If this
happens you should running and rest the foot for at least six weeks. If
not, the recovery will take longer and the pain will persist.
Neuroma
Running on an uneven surface may cause a condition called Neuroma
whereby the nerve running in the space between the toes becomes
impinged. To reduces the risk of developing a neuroma avoid the use of
tight trainers, as they will compress the metatarsal heads leading to
the impinged nerve, and make sure you run on an even surface.
Plantar Fasciitis
Runners place extra stresses on their feet which stretch the
muscles and ligaments at the sole of the foot. This may lead to an
inflammation of the muscles which can be very debilitating and painful.
This condition known as
Plantar Fasciitis is very common among runners and usually can be helped by insoles or
orthotics which are inserted into the shoe and correct the way the foot
is used in action.
Other conditions such as
Heel spur,
Heel pain and
Shin splints are all associated with pounding force and stress that is exerted on the foot during running.
Top Tips for Runners
- Warm up
- Wear good footwear
- Wear good socks
- Ensure good foot hygiene
- Use supportive and corrective insoles
This information is for guidance only. If you are in doubt at all, please consult your nearest health professional.
Recommended products for Runners
