Prevention And Treatment Of Common Foot Injuries For Runners
Running is great aerobic exercise, but it is high-impact and can be very hard on your body. Your feet absorb a majority of the shock when running and are a common source of pain and frustration, even for the most experienced runner. Plantar fasciitis and stress fractures are among the most frequent foot injuries that slow runners down. While running can be a very strenuous sport, there are many things that you can do to help protect yourself and prevent injury.
Common Tips to Prevent Injury
Invest in the right equipment.
The most important step in avoiding a foot injury is choosing proper footwear. It is essential that you wear shoes that are not worn out and can absorb shock effectively. Purchase a running shoe that is designed for your particular anatomical structure. Many shoe stores now have machines that can evaluate which style of shoe will be the best fit for you.
Add more to your exercise regimen as your body progresses.
If you are new to the world of running, it is important to not take on too much too quickly. Overtraining is a common cause of injury, which can interrupt your progress. Start out running shorter durations and at a slower speed, then gradually increase over time. It takes time to build up your muscles and increase endurance. Begin your running regimen on a flat surface; you can add more variation in elevation as you are ready. Choose a smooth, soft surface such as a community or school track; avoid concrete when possible.
Always warm-up and cool-down properly when exercising.
Proper stretching before and after a run is essential to protect your muscles and tendons. Allow time for a warm-up and cool-down, and give yourself time to recover in between training days. Tired muscles cannot perform at an optimum level and will put you at risk for injury.
Preventing Plantar Fasciitis
Plantar fasciitis is characterized by inflammation of the connective tissue (plantar fascia) that joins the bones in the toes and heel, and it is the most frequent complaint among runners. Symptoms of plantar fasciitis include a sharp pain or dull ache in the arch of the foot and heel that is ongoing. It is typically worse upon awakening and improves as your arches and calves have time to loosen up.
Wear the proper footwear.
Plantar fasciitis is more common in those with very high or low arches, so wearing shoes with good arch support can greatly reduce your risk.
Strengthen your core muscles and loosen your hip flexors.
Tight hip flexors and a weak core may also be contributing factors. You can help loosen your hip flexors through daily stretching. Calisthenics such as planks, push-ups and crunches are very beneficial for strengthening your core muscles.
Stretch properly before exercise.
Stretching your plantar fascia and calves before running is a very important step in the prevention of injury. While holding onto a chair or wall, step back with one foot and push your heel to the floor and hold for at least ten seconds, and then alternate. This is a great stretch for the calf muscle. To stretch out your arches, grasp your toes from underneath, and pull them up toward your body, holding for thirty seconds. This can also be performed with a rolled up towel.
Treatment for Plantar Fasciitis
Plantar fasciitis can last anywhere from six months to a year. During this time, you should take a break from running so that you do not cause further irritation, which will only slow down recovery. Swimming and cycling are great alternative exercises to keep you in shape. Treatment of plantar fasciitis should include rest, elevating your foot, taking an anti-inflammatory, stretching and applying ice. Rolling a frozen water bottle under your foot several times a day works wonders.
Preventing Stress Fractures
A stress fracture develops from frequent strain and overuse. Symptoms include pain that increases over time and possible swelling.
Cross-train to prevent excess stress on your bones.
One way to help prevent a stress fracture is by cross-training; alternate running and low-impact exercises, such as swimming or cycling.
Protect your bones with proper nutrition and dietary supplements.
Stress fractures are more common in women, especially as they age and calcium levels decrease due to a shift in hormone levels. One way to combat this is by eating a well-balanced diet and taking a calcium supplement to ensure proper nutrition.
Treatment for Stress Fractures
Treatment for a stress fracture includes resting the injured foot and avoiding weight-bearing exercises. You may also need to wear a brace or a boot to immobilize your foot. You should elevate and ice your foot several times throughout the day. Once you have a stress fracture, your foot is more susceptible to future injury, so it is important to continue preventative treatment even after you are fully healed.
Taking proper precautions to safeguard your feet from injury can keep your exercise routine on the right track. Running is a great way to combine cardiovascular exercise and strength training, creating a strong and fit physique. For more tips about keeping your feet strong and healthy as you work out, contact a professional such as Dr. Russell Newsom.
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