Foot pain is common in runners for a number of reasons. The very nature of running makes it a high impact repetitive activity. The impact of that force is primarily experienced in the foot where mild imbalances will have a significant effect. The highly complex synergy between the muscles, ligaments and bones in the foot relies on these tissues working in harmony. Foot pain can be long standing and niggly and can often end up making it almost impossible to run. Identifying these injuries and their causes can be crucial to a pain free return to the open road! Here are some common foot injuries suffered by runners. Plantar Fasciitis What is it and what causes it? The Plantar Fascia is a thick wide band of strong connective tissue. This ligament connects the heel bone (Calcaneus) to the base of the toes (Metatarsals). Its primary role is to support the arch of the foot helping to dissipate the load through the foot. Most commonly, Plantar Fasciitis is considered an overuse injury which occurs when a repetitive force is created that the plantar fascia can no longer support. Over time this can create a degeneration of the Plantar Fascia. Onset of pain may occur following an intense introduction to a new activity such as running or a sharp increase in training intensity. Predisposing factors to this injury might be excessive tightness in the calf and insufficiency in supportive footwear. A sharp pain is experienced in the sole of the foot close to the heel. The pain is usually at its worst following a prolonged period of rest, specifically first thing in the morning, which may ease slightly after a few steps. Symptoms may be aggravated once again following exercise or long periods of standing. How to treat it?
Stress Fracture What is it and what causes it? A stress fracture is a small crack in the bone. It is so small it is often not even picked up on an x-ray. A stress fracture occurs along the continuum of a bones’ stress reaction. If caught early enough a stress reaction will present as a bone bruise, if symptoms are ignored or stress load is not adapted sufficiently then a stress fracture will develop. Pain on weightbearing is the most significant symptom. This is worse on impact and settles at rest. It is often a localised sharp pain pinpointed to the site of the fracture. Swelling on the top of the foot can be observed depending on the fracture’s location. The most common running related stress fractures in the foot are along the 2nd or 3rd Metatarsal. This is the site of greatest load as the foot moves through the push off phase of the running gait. Depending on foot mechanics, they can also be present in the Calcaneus, Talus or Navicular bone. Occurring as an overuse injury, a stress fracture will develop over a period of time. It is frequently reported to affect the lower limb in high impact repetitive activities such as running and jumping. A bone is at risk of a stress fracture when a sudden increase in training load and intensity is experienced. This may equate to increasing the number of running sessions in a week or running longer distances. Other factors causing a stress fracture may be a change in surface conditions from soft to hard, inappropriate, or unsupportive footwear or bone insufficiency. How to treat it?
How to prevent it?
Metatarsalgia and Morton’s Neuroma What is it and what causes it?
Metatarsalgia refers to inflammation to the heads of the Metatarsal bones (these bones sit in the forefoot between midfoot and toes). This occurs when there is a repetitive trauma to the sole of the foot such as the impact of running and jumping. Pain can develop suddenly or over a period of time and is experienced in the ball of the foot. This pain can be described as sharp, aching, or burning which often get worse with standing, walking or running. This condition can be similar to a Morton’s Neuroma where the tiny nerves between the toes are affected. Both can present with similar symptoms of pain and tingling or numbness. The most significant difference is in the site of pain. A Morton’s Neuroma usually affects the space between the 3rd and 4th toes where a thickening in tissues can be felt. This is often described as having a small pebble in the shoe. Other non-related running causal factors could be, excessive wearing of high heels, wearing of ill-fitting shoes, foot deformities such as bunions or hammer toe, obesity and diabetes. How to treat it?
If in doubt about any symptoms or pain does not settle, it can be most helpful to seek advice from a registered Health Care Practitioner to ensure that you have an accurate diagnosis and to ensure an effective treatment plan is prescribed.
0 Comments
Your comment will be posted after it is approved.
Leave a Reply. |
Taylormade
|