Blasting calories, toning legs, abs, and glutes, and enjoying that storied “runner’s high” are a few reasons people around the country continue pounding the pavement. If you are an avid runner, foot pain can become common unless you take the proper preventative measures. Here, review some of the most frequent foot issues runners experience.

Foot Injuries Runners Sustain

The severity of foot pain relies on factors such as sneaker quality, selected terrain, and tendon overextension. Runners develop blisters, or painful fluid-filled bubbles on their heels and toes, when their socks rub against their skin or their sneakers do not fit correctly. Ill-fitting footwear can also cause the feet to slide, making the toenails tap against the sneaker toe and bleed.

More severe running-related foot issues include plantar fasciitis, or a condition in which the flat ligament (plantar fascia) connecting toes to the heel bone overextends. Excessive stretching causes the ligament to tear and swell, resulting in stabbing heel pain when running or even walking and standing.

Runners can also experience heel fissures, or when dry foot skin cracks, bleeds, and risks infection due to pavement contact, as well as metatarsalgia. This condition occurs because of severe pressure on the long bones in the foot extending to the toes, or the metatarsal bones. It creates pain between the toes, such as the second and third toes or the third and fourth toes, and feels like the balls of the feet are bruised or like there are pebbles in the shoes.

How To Prevent Foot Pain

Prevent running-related foot pain by ensuring your sneakers fit well, your socks aren’t wrinkled, and that you routinely massage the bottoms of your feet with an exfoliator and apply heavy moisturizer. Also, make certain your sneakers support your arch to avoid plantar fasciitis and other overextension and pressure problems.

Keep your foot muscles and ligaments loose by using foam rollers and performing simple stretches regularly, such as sitting cross-legged so your ankle rests on your knee while you gently pull your toes back. Do other stretching and strengthening exercises on a routine basis, such as arch raises where you roll each foot up and to the side. 

If your foot pain doesn’t go away with home rehabilitation, contact Advanced Foot Care Center of Rochester. Residents throughout the Rochester and Fairport, NY, areas have relied on the foot doctors for over 30 years for issues such as plantar fasciitis, heel pain, nerve damage, ingrown toenails, and arch pain. Call (585) 249-0020 today to make an appointment or learn more about foot pain services online. Follow the doctors on Twitter for additional foot care tips.