Basic Facts about Five Common Running Injuries

Staying fit and healthy is the key to leading happy life. A daily running routine ensures sound health and keeps you in great shape too. However, certain precautions are highly advised for regular joggers to prevent any serious foot and ankle injury. While some injuries can be tended at home, there are few common running injuries for which you need to visit a foot care expert.

Podiatrists nowadays are uniquely qualified with specialized training and expertise to deal with running related foot and ankle injuries. They conduct the treatment carefully so that your running routine doesn’t get hampered for long. Before consulting a podiatrist for any running foot ailment, it is important to know what types of injuries are really serious and when you should consult an expert.

1. Plantar Fasciitis affects the bottom of the foot and often extends from heel bone to the toe portion, because of inflammation of fibrous band of tissue in the region. Too much stress, mainly excessive running or jumping can cause this foot ailment. Podiatrists suggest stretching exercises before and after you start jogging/ running. It can be prevented by wearing supportive running shoes. For any information regarding custom foot orthotics or night splint, a podiatrist’s guidance does help.
2. Achilles Tendonitis mainly irritates or inflames a large tendon located in the back of the lower calf which connects to the back of the heel. Lack of flexibility or over-pronation often results in this particular foot ailment. Regular stretching helps so also shoe inserts that corrects faulty foot mechanism. If the podiatrist prescribes, the patient might need to resort to anti-inflammatory medication for few days. Sometimes the expert suggests temporary immobilization with walking boot so that the area heals faster.
3. Morton’s Neuroma is a benign tumor of the nerve that causes a burning or stinging pain in the forefoot. Sometimes ball of the foot is affected as the runner complains of a needle-pricking sensation. Blame it on tight-fitting footwear that often causes this painful foot ailment. The remedy lies in shifting to comfortable running shoes with enough forefoot cushioning. The foot care expert might suggest a professional gait analysis and customized foot orthotics to prevent recurrence of Morton’s Neuroma.
4. Stress fracture is another common running foot injury which is caused by repetitive forces on foot or ankle areas. It starts with localized pain and then turns serious with swelling. The healing period might extend for over a month or so. Icing, complete rest along with immobilization of the affected area with casting or bracing are few remedial measures that the podiatrist usually recommends.
5. Shin splints prove to be really troublesome for runners irrespective of age groups.  The patient complaints of a shooting pain felt either sideways or near the front or of tibia bones, i.e. the shins. The foot expert suggests physical therapy or orthotic inserts to cure Shin Splints.

Running foot syndromes can be healed quickly, provided you have taken the first step by visiting an expert podiatrist. It is very important to follow the foot specialists’ recommendations to be back on the running track as fast as possible. 

Tips to Buy the Right Footwear

If you have ever explored ancient Spanish cave drawings which are more than 15,000 years old, then attires and footwear of those carvings must have drawn your attention.  In the primitive age, animal skins or furs were used as feet coverings which gradually changed to footwear stuffed with straw. Thus, it can be said the evolution of footwear remains quite an interesting one.

Present day shoes can be considered engineering wonders as new materials and techniques are used to stylishly protect and support the feet. Discussed below are some helpful tips to buy the right footwear for different categories.

Buying a Child’s Shoes

The tender feet demand the very best footwear. Ideally a child’s shoe should be made of soft material and have adequate cushioning of the insole. It is even better if the shoe has firm heel counter, a built-in arch and enough flexibility to bend at the ball of the foot. The kid should feel comfortable wiggling his toes inside the shoe. Make him walk for few minutes wearing the new shoe and sock. Monitor closely. If you sense any irregularity in his walking then immediately opt for a different pair.

Selecting Appropriate Woman’s Shoe

This is a tough task indeed, considering a woman’s penchant for fashionable, high-heeled footwear. Most often she sacrifices foot comfort and safety to pick up high-heels or fashionable flip-flops. According to podiatrists, such footwear is medically unsafe and can cause postural and other safety problems. Those who just can’t do without their trendy high-heels can surely try to limit its time of wear and alternate it with good quality flats or sneakers. Another wise idea is to shift to comfortable yet trendy pumps for workplaces.

Foot experts opine that the best woman’s footwear for regular use is walking shoe with laces, preferably with polymerized sole. If you are desperate to wear heels then opt for wider ones with firm and cushioned heel counter. The heel height should not be more than three-quarters of an inch.

Searching for Men’s Footwear

Now that the footwear segment is styled, men don’t mind flaunting fashionable boots, trainers or sleepers. However, till date, the Oxford style remains a man’s favorite. Wing-tip or cap toe men’s shoe designs are the most common. Then, for non-formal occasions many prefer to shift to comfortable slip-ons, smart loafers and low dress boots.

There are many whose job pattern demands standing or walking at a stretch. They would feel comfortable picking up shoes with cushioned soles. Another piece of advice for men is that they should try to earmark at least three to five pairs of boot or general loafers for everyday work purpose.

Purchasing Athletic shoes

This purchase should be done carefully. Pick up pairs based on specific sports activities. A good idea is to consult any reliable sports footwear store or a podiatrist for right selection of sports shoes. Further, make sure to discard the shoe beyond its useful life.

From above discussion, it is evident that your foot health depends on buying right kind of footwear. So, do it carefully. If needed, consult a foot specialist for necessary guidance.

Best and Most Comfortable Monsoon Footwear for Women

The word ‘monsoon’ brings in mind images of gray sky, lush greenery, refreshing cloudbursts and torrential rain. Unfortunately, monsoon also means mud, sludge and waterlog. While overall monsoon might project a pretty picture, the fact is your treading zone becomes quite problematic during this season. If proper protection is not taken, your feet develop fungal infections which in turn cause irritation and discomfort. So you need to be very careful, while choosing monsoon footwear.

• What materials to pick from?
Wait till the monsoon season ends to bring out your fancy satin sandals. If you have not noticed already, normal fabric gets soiled in monsoon. Sometimes threads/soles/insoles come off. Footwear fabric might also develop fungal growth which can harm your feet in ways scarier than you even anticipate. Leather shoes are not advisable too, as they are susceptible to mold and moisture. In monsoon, you should always stick to waterproof materials like PVC and rubber. There is no need to compromise your style quotient by switching to plastic footwear as these sandals come in bright colours and trendy prints.


• What style to go for?
During monsoon season, stay away from strappy sandals. Walking through mud and water becomes quite difficult if the grip of the strap is not strong. One-band sandals are a much better option. PVC or rubber flips-flops are comfortable alternatives too. The best thing about these sandals is that they can be washed which eliminates chances of fungal infection. Closed shoes like Wellies and rain boots are just perfect during monsoon because these protect your feet from dirty water.  Again, pumps are not preferred options. Though these are closed, they don’t protect your entire feet from muddy water. As a result, your feet remain water soaked most of the time causing severe infection.


• Should you go for branded options?
Unbranded shoes from the street might appear quite fancy and come at attractive prices too. However for the rainy season, you should stick to branded options. These may come at costlier price tags but be sure, branded footwear will run for long. All well-known branded shoes are made of high quality materials and come with strong grip and suitable cushion systems. Hence, these shoes keep your feet comfortable and clean. Of course, you don’t have to give up on street fashion entirely, just make sure to maintain a stock of hardy shoes of reputed brands, which can be used in rough weather.

Lastly, and most importantly, give utmost stress on personal hygiene. Wash your feet with disinfectants, especially if you have waded dirty water. Maintain a foot scrub routine at least once a week. If some occasion demands wearing satin slippers, leather pumps or stilettos better opt for basic waterproof shoes while travelling. Then, change to the dainty pair on reaching your destination.

In case monsoon foot problems refuse to subside, do get in touch with a podiatrist. Certain foot conditions do demand expert attention. So don’t be negligent. Take precautions from the very beginning to keep your feet clean as well as infection and odor free throughout monsoon.

Common Foot Problems During Monsoon and Preventive Measures

Monsoon brings respite from hot and humid summer months. At the same time, it invites several foot problems. Human foot is that part of the body which is exposed the most to weather inconsistencies. Excessive exposure to water, mud and dirt thus proves to be harmful for human feet.

A proper foot care regime should be followed during monsoon to keep your foot clean and dry. The problem is that you can’t stay at home all the time, in order to keep it clean and germ free. Once you return from a day’s work or travel, your feet regains its dirty and muddy look!

Common Feet Conditions during Rainy Season

Foot soaks up water and constantly gets exposed to dirt and mud during monsoons.  This consistent damp condition results in foot soreness and cracks. Then dirty water adds to your woes, since this invites lot of germs and bacteria. This results in severe itchiness and redness which if left untreated, often takes the shape of serious skin allergies.

If you feel that your feet are properly protected since these remain covered most of the day, then again this is a misconception! Covered shoes don’t keep your feet healthy always. On the contrary, closed shoe causes more harm! Wearing covered shoes throughout the day results in fungal infection between toes. Skin turns flaky too.

Another common foot ailment from which many suffer during monsoon months is the athlete’s foot. A combination of bacterial and fungal infection, the disease starts from toe portion and spreads gradually. Those whose feet stay wet for long hours and that too with dirty water are more susceptible to this foot disease.  Athlete’s foot results in discoloration of the affected portion. Mostly the foot turns greenish or whitish with constant itchiness. In severe cases, foul smell and pus are observed too.

Ways to Prevent Feet Ailments

Often people tend to overlook their feet because of hectic work schedule. This is not at all advisable.  Following a regular foot care routine right from the onset of monsoon can be really helpful. Here are some simple measures which can be easily adopted.

1. Don’t have time to visit a parlor? Then try out pedicure at home at least once a week. Soak your feet in lukewarm water after adding few drops of anti-septic liquid. Scrub the foot and clean inside portion of nails thoroughly. Then dry your feet properly and apply a light moisturizer.
2. Closed shoes should be avoided. Wear shoes with light straps and let your feet breathe.
3. Keep the feet dry as far as possible. Also, make sure that you wear clean and dry shoes, socks and raincoats.
4. Clean the feet with soap and hot water in case you have waded through stagnant water.

Many have this idea that monsoon related foot conditions cease gradually as the season changes. This is somewhat correct too. However if your foot problems persist for long, it is better to consult a Podiatrist immediately.

Why Do You Need to Protect Your Feet at Workplace

There are several occupations or working environments where your foot’s firmness is tested every day. This significant body part has to bear the brunt of daily working life. The foot gets exposed to several hazards like standing or walking for prolonged hours; sometimes on slippery or rough surface. Operating  machinery for longer span can lead to foot ailments too. Then, by wearing high heels or stilettos at workplace you might be paving way for foot ailments.

Working Environment & Your Feet

There are several things that disturb your foot’s comfort while working. Start with the type of floor. Standing or walking for extended hours on hard, unyielding surfaces can cause several foot problems paired with lower leg pain and backaches. The problem aggravates if you wear hard soled shoes. Often arthritic problems raise their heads from such uncomfortable working conditions. Concrete or marble floors are comparatively better in this respect. Again, working on slippery floors might prove to be risky too. Weather conditions also play a role in creating foot ailments. Working in extreme heat can cause sweaty feet which further escalates to painful blisters.

Common Problems Associated with Working Feet

Most typical working foot ailments are severe ache in the arch and heel portion along with soreness of ball of the foot or leg. Then, you might experience itching or discoloration of the affected part. Poor blood circulation can cause numbness and tingling sensation in the foot. Swelling of the feet or leg frequently happens in an unfavorable working condition.

If you need to work with heavy machinery, then foot injury risks like crushing, punctures or amputations are higher. Working on slippery surfaces or cluttered walkways aggravates chances of sprained ankle, foot fractures or broken bones. Corns, hard skin, athlete’s foot and sweaty foot are few direct outcomes of working on hard, inflexible floors.

Ways to Protect your Foot at Workplace

Don’t wait for foot ailments to raise their heads. Start early to ensure a fit and healthy working foot. Here are few tips:-

• Select footwear matching your working condition. While some professions demand good-fitting and supportive shoes, there are hazardous working conditions where safety footwear is highly advisable.
• You should always shop for properly fitting shoes that offer enough space to your toes
• If you can’t do without those fancy high-heels, stick to a heel height of approx. 1.57 inch for regular use. Again, if you need to be on your feet constantly, then better bring down the height to 1inch.
• Wearing damp, sweaty shoes is a strict ‘No-No’! Keep at least two pairs of shoes for work purposes so that you can always alternate between days.

Finally, try to pamper your foot as much as possible by following a regular foot-care regime. In case you sense any kind of working foot ailment, get in touch with a foot specialist without delay.

How to Choose Sports Shoes and Trainers

Sports shoes can immensely impact your feet. Choosing the wrong shoe means you are inviting foot conditions. Your feet won’t feel good if you decide to use jogging pair to play football or tennis. The problem is that sportspersons often tend to overlook this very basic yet crucial fact.

Trainers are significant piece of fitness equipment wearing which a player can protect his feet from severe injuries. Picking up ill-fitting sports shoes can result in serious foot ailments coupled with back, hip or knee pains. Some common foot conditions that a player might face are Achille’s tendinitis, serious leg pain, soreness of toes coupled with painful blisters. All these ailments mostly arise because sportsmen and women pick up wrong shoes for their chosen sports. If you are into regular sports activities, then continue reading to know how to ensure adequate protection of your feet by selecting the right sports shoes.

Shoes for Running

Use your running pair only for running purpose. Such shoes need to be extremely flexible so that your foot can bend effortlessly with each step. Again, it is never advisable to wear running pair for racquet sports that demand sideways stepping.

In order to ensure best fitting running shoes, you can order a customized one matching your particular foot type. Get in touch with any expert running shoe retailer who will carry out a gait analysis to suggest the appropriate running pair.

Shoes for Tough Games

Sports like football put excessive pressure on feet. A footballer often suffers from corns, calluses, damaged or ingrown toenails. Only a perfectly fitting pair of boots can offer relief from such painful conditions. Check out during the training session whether you feel comfortable wearing the new pair, before trying it out in the field.

Shoes for Racquet Sports

Tennis or squash demands lots of side-to-side movement. Thus, a running shoe won’t solve the purpose. Ideally, your racquet sport shoes should be heavier and firmer than running pairs, so as to support the stop-and-go action. Of course, comfort should be the decisive factor too. It is also suggested to replace racquet sports shoes on a regular basis.

Shoes for Court games

When it comes to picking up pairs for court games like basketball or netball, always give priority to elasticity and sideways support. Cross-trainers are often preferred for court games since these are stiffer and designed to support side-to-side movement. Also, these shoes adapt to various other sports activities.

Boots for Walking or Hiking

A morning walk is a great way to boost activity level. There are also adventurous souls who love to embark on hiking trips from time to time. Be it daily walks or a day-long hike, it is very important to select appropriate footwear, matching the purpose. A pair of comfortable shoes perfectly meets the criteria of casual walkers. However, serious walkers and hikers should invest in proper walking pairs or lightweight walking boots.

Still if you feel that your sports activities are not matching the sports pair, then a good idea is to consult an expert podiatrist for better guidance.

How to Run Without Foot Pain

Jogging is one routine which is meant to keep you fit. Then isn’t it a bit of irony that joggers often run into foot problems! The fact is that jogging is good for overall health but proves harder on feet. As compared to other physical activities, during jogging the foot gets stressed the most. No wonder foot pain is a common symptom for recreational as well as competitive runners.

In order to counter enormous pounding that your feet take during jogging, it is very important to concentrate on proper footwear. According to expert podiatrists, running related foot pain happens because of ill-fitting running shoes.

How to Prevent Running Foot Problems

Only effective solution lies in picking up appropriate and comfortable footwear. Opt for running shoes that come with extra padding. This cushions your feet and protects it from the impact of continuous pounding. Also, running footwear is designed to support and stabilize the arch portion. Again keep in mind that running shoes are not the same as exercise shoes which are used for aerobics, tennis or other such sports.

In extreme cases, podiatrists suggest customized footwear matching your foot type and gait. Thus, a good idea is to visit any specialty running store only. They will suggest particular shoe after assessing your specific foot problem.

Don’t break into a run immediately after you reach the track. Take some time to stretch which helps reduce strain of tendons, muscles and joint portions. Usually experts suggest at least 10 minutes of warm up before starting the jogging. Start slowly and take time to build up speed and distance. Make sure your foot is dry during running.

However, if your foot pain just doesn’t subside in spite of every precaution then a visit to an expert podiatrist is highly suggested. He might suggest orthotics or some other remedies to ease painful running foot.