4 Common Foot Problems Plaguing Runners

Of all parts of the body, the feet happen to be the boon or bane of runners; that is perhaps why most runners have a love-hate relationship with their own feet, depending on the fortunes or misfortunes of their chosen profession. Runners have to deal with various foot problems – from overuse injuries and blisters to fractures and soreness.

While some of these conditions can be treated easily with medication, shoes with proper support and orthotics, others may need elaborate treatment together with staying off the running track for quite some time. Listed below are four most common foot problems that are anathema to runners:

Plantar fasciitis

Runners who intensify their training sessions all of a sudden, or use shoes with improper support may feel acute pain on the bottom of their feet. This happens because of the inflammation of plantar fascia, a thick fibrous layer of tissue that connects the heel bone to the toes. This foot problem is known as plantar fasciitis. Those with too weak or tight calf muscles are also prone to this condition.

Foot doctors advise using proper running shoes with inserts or orthotics to avoid this ailment, the victims of which would benefit if they stretch their feet, apply ice on the bottom of their feet and roll the affected foot (after the pain has subsided) on a tennis ball.

Stress fracture

Though stress fractures can occur in any of the several bones comprising the foot, they are most likely to affect the metatarsals (a group of five long bones that lead to the base of each toe from the mid- and hind-foot). Runners do suffer from stress fractures when they step accidentally on potholes, stones or uneven surfaces. Staying off the running track is the only solution in such cases to let the affected bone heal.

Athlete’s foot

This is a fungal infection affecting the foot skin, especially between the toes. Runners who sweat a lot and leave their skin moist for a long time are prone to this ailment. Since this is a mildly contagious disease, contact with an infected person or towels, shoes, etc., can increase the risk. The fungus could also be present on the floor of showers or locker rooms shared by runners. The best way to guard against this disease is to keep the skin dry between toes, wear absorbent socks and change wet shoes as soon as possible. 

Friction induced problems

Shear force works on foot skin while one runs; it can cause accumulation of fluid in some areas leading to blisters. Corns and calluses can occur when shear forces aren’t strong enough to form blisters. To reduce the friction at work between the feet and the shoes, a runner should wear well-fitted shoes along with absorbent socks. Applying petroleum jelly on the affected area or using prescription treatments would offer speedy relief from these friction-induced foot ailments.

The foot is an amazingly complex mechanism that comprises several muscles, tendons, bones and ligaments. All these parts have to work well together for a good running practice. A single disruption, injury or ailment of any of these parts would affect the proper function of the feet. Runners should never ever ignore foot pain or any other discomfort: they should consult promptly an experienced foot care specialist.

Know how Nutrition Affects Foot Conditions

Nutrition is often associated with weight loss or heart problem. However, the fact is diet can affect any of your body parts and feet are no exception too. This is simply because the foot is connected to the rest of your body. Thus, what you intake either strengthens or weakens the foot. So, if you are really worried about constant foot problems then it is time to take a look at your diet chart.

When it comes to foot ailments, inflammation and pain are quite common. People often experience heel pain which is caused by inflammation of the plantar fasciitis i.e., a thick band of tissue that runs across the bottom of your foot connecting heel bone to your toes.  Then there are many who suffer from arch pain/ strain and also heel spur. According to expert podiatrists, painful foot and inflammation can result from excessive intake of some specific foods like:-

• Junk or baked items that contain refined grains, trans-fat and sugar
• Red meat which is rich in saturated fat
• Vegetable oils that are commonly used as cooking media like corn, sunflower or soybean oils; these contain high level of Omega-6 fats
• Sweets, pasta and white flour that directly impact blood sugar level

Excessive intake of sugar, saturated or Omega-6 fat can play havoc with the body system thus directly impacting your feet. Those suffering from high blood sugar might experience foot swelling and pain. Foot inflammation can also occur from some food related chronic allergic reactions. As per a recent study, obesity too has some connection with foot pain/inflammation. So, it is very important to follow a healthy diet chart that should ideally include:-

• Green vegetables and fresh fruits
• Whole grains
• Legumes/ beans
• Nuts and seeds
• Lean meats
• Fatty fishes like salmon or fish oil supplements that are rich in omega-3 fats

As is evident from the above chart, the main emphasis is on a wholesome and balanced diet. Green vegetables and Omega-3 work as anti-inflammatory agents. Then Omega-3 is highly effective in preventing peripheral artery disease. Food items like whole grains, beans or lean meat work best for diabetic patients.

If in doubt whether your foot problem has direct connection with your food habit, then the best way to affirm is by consulting any renowned podiatrist. He will help in preparing the right diet chart after assessing your specific foot conditions.

Foot conditions of women that aggravate with age

Foot ailments are quite common and can happen to anyone irrespective of age or gender. However, a study shows that women are more prone to foot issues than men. Then, age plays a major role too. Before 40, if a woman suffers from high heel injury or overstressed foot problem then after hitting 40, the situation turns a bit grave. This is the age when foot tendons and ligaments start losing their elasticity. Sometimes toenails tend to thicken or fat pads underneath the foot become too thin. All these result in feet stiffness and extreme pain too.

Does this mean being a woman you are destined to hobble into the ripe old age? Not, if you are conscious about various foot conditions and their remedial measures. Timely treatment indeed helps in aggravating foot conditions that develop with age. Discussed below are few such foot problems from which a woman is mostly likely to suffer with age:-

• Bunion: A kind of protuberance which results due to shifting of the first metatarsal, i.e. the big toe bone towards the second toe. A large bump on the side of big toe, skin redness, swelling and pain are few common signs of bunion. Though genetic predisposition is considered the prime reason but you might give a further boost to it by wearing shoes with narrow toe boxes. By shifting to soft, supple leather shoes with thick sole it is possible to reduce pressure on foot bone. Specially designed orthotics proves to be effective too.
• Plantar Fasciitis: An inflammation which is caused by excessive stretching of the bottom of the foot i.e. plantar fascia. This foot condition results in heel, arch pain and heel spurs, especially after getting up in the morning. Tight calf muscle, excessive strain on the arch portion, extreme physical activity and flat feet are some primary causes of Plantar Fasciitis. One effective remedy is wearing shoes with one-and-half-inch heels. The right kind of orthotic with longitudinal arch support and rear foot posting can be of great help too.
• Neuroma: Thickening and inflammation of nerve tissue, mainly between third and fourth toes is considered as Morton’s Neuroma. Numbness, cramping of forefoot or tingling sensation are few common symptoms of this foot problem. Erratic footwear that puts excess pressure on nerves in the ball of the foot might be one of the culprits. While walking if your foot tends to roll inward then it can also result in Neuroma. Thus it is also advisable to take a break from physical exercises or activities that irritate nerve tissues. Shoes with cushioned heel helps relieve pain and discomfort associated with this ailment.

With advancements in podiatric treatments, it has now become easy to get rid of nagging and painful foot syndromes. Surgery is considered the last resort if the patient is suffering since long or the foot problem is obstructing her daily activities. Otherwise regular exercises, proper footwear or orthotics are just adequate to take care of most of the foot conditions. Whatever route you follow, make sure to do that under expert guidance of a podiatrist.