Running remains one of the most popular and effective forms of exercise. However, it’s also one that stresses the body, particularly the feet that are constantly absorbing impacts. Foot pain and injuries can subsequently occur, many of which relate to overuse. To help you stay injury-free, review common foot issues runners sustain and what to do about them here. 

What Foot Injuries Do Runners Sustain?

Runners can experience a variety of foot issues, including stress fractures that cause small cracks or severe bruising in the foot bone. Such fractures usually occur because of overuse or intense running workouts. Sharp foot pain that intensifies during physical activities is the typical stress fracture symptom. 

Other common runner injuries include plantar fasciitis, or when the plantar fascia becomes inflamed. The plantar fascia is the thick tissue band extending from the toes to the heels that provides foot muscle and arch support. Excessive stress or force causes this tissue band to overly-stretch and swell, with typical symptoms including arch and heel pain, stabbing pain in the bottom of the feet, and foot tightness. 

Intense running activities can also stress the metatarsal bones, or the long foot bones extending to the toes. Excessive pressure on these bones can cause metatarsalgia, or when it feels like there are “pebbles in your shoes.” The pain is most severe when standing, walking, or running, and occurs near the big toe, between the second and third toes, or between the third and fourth toes. 

How to Prevent Injuries 

Preventing foot pain from running-related injuries requires wearing high-quality shoes that provide optimal cushioning and support. Correctly-fitting footwear features “wiggle room” in the toes to avoid cramping and discomfort, and conforms to the heels to prevent blisters. Foot pain and injury prevention also requires warming up, such as walking for five minutes and performing various foot, ankle, and calf stretches. Stiff, tight muscles are more susceptible to injuries. 

Other foot injury prevention tips include running on flat surfaces until you are ready to challenge yourself with steep terrain. Flat turf and latex tracks are ideal for running because they provide some “give” that prevents severe foot, ankle, and calf stress, unlike concrete and asphalt. 

If you experience foot pain from running or any other activity, rest and schedule an appointment at Advanced Foot Care Center of Rochester if the pain persists. This Fairport, NY-based center with two convenient locations has provided area residents with a full suite of foot care services for over 30 years. Call (585) 249-0020 today to request a consultation or visit the website for service details.