Injury Prevention for Runners: Common Foot Problems & Solutions
Running is a fantastic way to stay fit, but this high-impact activity can take a toll on your feet and ankles if you're not careful. The good news? Many common running injuries are preventable with the right knowledge and proactive care. In this blog, Caring Podiatry highlights the most common running injuries and how to handle them.
Common Runner's Foot Problems & How to Sidestep Them
Plantar Fasciitis: The Heel Pain Culprit
That sharp, stabbing pain under your heel with your first morning steps? It’s probably plantar fasciitis – inflammation of the sole's tissue band.
Why: Repetitive impact, tight calves, improper footwear, or sudden mileage increases.
Prevention/Solution: Consistent calf/plantar fascia stretches; supportive, well-cushioned running shoes (replace when worn).
Achilles Tendonitis: The Heel Cord Ache
Pain and stiffness along the large tendon at the back of your ankle.
Why: Overuse, tight calves, sudden training intensity increases, or hill work.
Prevention/Solution: Gradual mileage increase; calf strengthening & stretching, or shockwave therapy.
Shin Splints (Medial Tibial Stress Syndrome): The Front-of-Leg Agony
Pain along the inner edge of your shinbone.
Why: Repetitive stress, often from hard surfaces, poor footwear, or flat feet.
Prevention/Solution: Proper footwear with shock absorption; vary running surfaces if possible; strengthen lower leg muscles.
Stress Fractures: Tiny Cracks, Big Problems
A deep, aching bone pain (often metatarsals or shin) worsens with activity, improving with rest.
Why: Repetitive impact without adequate recovery.
Prevention/Solution: Gradual training progression; adequate nutrition (calcium/Vitamin D); listen to your body – don't run through persistent bone pain.
General Injury Prevention Tips for All Runners:
Warm-Up & Cool-Down: Prepare your body before runs and stretch gently after.
Cross-Train: Incorporate low-impact activities to build overall fitness without constant stress on the same tissues.
Listen to Your Body: Rest days are crucial. Don't ignore pain signals.
Correct Biomechanics: For issues like flat feet or high arches, custom orthotics can significantly help by improving alignment and support.
When to See a Podiatrist
Seek professional help if foot or ankle pain:
Persists despite a few days of home care (rest, ice).
Is severe or prevents you from running.
Is accompanied by significant swelling, bruising, or deformity.
Recurs frequently.
The takeaway? Running should be enjoyable, and even if it does hurt a little in the moment, it should not be a source of chronic pain!
A podiatrist provides an accurate diagnosis, rules out serious injuries like fractures, and creates a personalized treatment and prevention plan, which might include physical therapy, custom orthotics, or other advanced treatments.
If you want to take the next step toward better foot health, contact our Monroe Township (609-860-9111) or Neptune (732-455-8700) offices to schedule a consultation. Podiatrists Andrew Schmierer, Craig Shapero, and Mark Fillari will be eager to help you with the warmth, compassion, and expertise Caring Podiatry is known for.