Running is great exercise, but as any experienced runner can attest, it's not always easy on your feet. In fact, almost every runner experiences an injury at some point, with many dealing with some form of foot pain and discomfort on a regular basis. With an understanding of the most common issues and proper foot care, most of these problems are avoidable. 

What Are Running-Related Foot Injuries?

1. Plantar Fasciitis 

The plantar fascia tendon runs along the bottom of the foot, connecting the heel to the toes. If this tendon is damaged or irritated, the result can be severe, stabbing pain in the arch of the foot, heel pain, and stiffness or tension in the feet after sitting for long periods. This signals a condition known as plantar fasciitis and is caused by overuse. 

Treatment includes stretching, icing, and over-the-counter pain relievers. Some need physical therapy to relieve discomfort. To prevent pain, stretch and roll your feet on a tennis ball or massager found in the foot care section of the pharmacy after every run.

2. Metatarsalgia

This condition refers to inflammation of the tissue surrounding any of the five long bones in the feet—the metatarsals. This is typically caused by bones breaking down due to excessive contact with the ground, which irritates the surrounding tissue. The condition causes pain throughout the foot, numbness or tingling in the toes, and difficulty walking. It's attributed to ill-fitting running shoes, tight or weak foot muscles, and high impact sports.

Foot care specialists treat metatarsalgia like a fracture and recommend rest, ice, and compression. Any activity should be limited during recovery and then gradually reintroduced. In some cases, surgery to repair the bones may be necessary.

3. Stress Fractures

One of the most common running-related injuries, stress fractures are small cracks in the foot bone. It can also be a deep bruise in the bone. The symptoms are similar to other conditions—pain during activity, swelling, and tenderness in the affected area. Most stress fractures stem from overuse, especially with a sudden increase in activity and improper technique. However, they can also come from a one-time awkward step or encounter with an obstacle. 

The only treatment for a stress fracture is rest. Icing can reduce pain, and your doctor may prescribe a brace to ensure the fracture heals properly. Proper footwear and gradually increasing time and distance can prevent fractures. 

If your running routine is causing pain, stop and make an appointment with Louise E. Tortora, DPM. A respected podiatrist serving all of Fairfield County and the surrounding area, Dr. Tortora provides a range of foot care treatment for athletes. To schedule an appointment, call (203) 254-0093, and visit her website to learn more about the practice.