Running And Foot Pain
Distance Running Tips
Running and foot pain... If I had a dollar for every runner I knew who had a foot running injury, I'd have a fat bank account!
Plantar Fasciitis, the most common running injury of the foot, may cause the heel to hurt, feel hot or swell, is inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot. Repeated microscopic tears of the plantar fascia cause pain. Sometimes plantar fasciitis is called "heel spurs", but this is not always accurate, since bony growths on the heel may or may not be a factor.
Diagnostic testing, such as X-rays, usually is not necessary to diagnose plantar fasciitis, although it may be useful to rule out other potential causes of running and foot pain. Typically with plantar fasciitis, the pain is worse when first getting out of bed, or is noticeable at the beginning of an activity and gets better as the body warms up. Prolonged standing may cause pain, as well. In more severe cases, the pain may worsen toward the end of the day.
Causes: There are a number of possible causes for plantar fasciitis. The most common cause of running and foot pain is very tight calf muscles which leads to prolonged and/or high velocity pronation of the foot. This in turn produces repetitive over stretching of the plantar fascia leading to inflammation and thickening of the tendon. As the fascia thickens it loses flexibility and strength.
Other causes include high arch or low arch feet and other bio-mechanical abnormalities which should be assessed by a podiatrist or physiotherapist who are specialists in running and foot pain.
Treatment: Symptoms usually resolve more quickly when the time between the onset of symptoms and the beginning of treatment is as short as possible. If treatment is delayed, the complete resolution of symptoms may take 6-18 months or more. Treatment will typically begin by correcting training errors, which usually requires some degree of rest, the use of ice after activities, and an evaluation of the patient’s shoes and activities. For pain, non-steroidal anti-inflammatory drugs (e.g. aspirin, ibuprofen, etc.) may be recommended.
Next, risk factors related to how the patient’s foot is formed and how it moves are corrected with a stretching and strengthening program. If there is still no improvement, night splints (which immobilize the ankle during sleep) and orthotics (customized shoe inserts) are considered. Cortisone injections are usually one of the treatments of last resort, but have a success rate of 70% or better. The final option, surgery has a 70-90% success rate. The treatment of choice has become the strassburg sock and it works while you sleep.
Fortunately I've only had a couple of episodes with plantar fasciitis. The first time it was severe... the worst running and foot pain I had experienced. What worked for me was a
Plantar Fasciitis foot taping along the bottom and sides of the foot.
I kept the strapping on for the recommended week, (even leaving it on to bathe) and I was able to run pain free. After the one week, I didn't need the taping anymore. It really it works!
Bone Bruise: I have been susceptible to bone bruises on the ball of my feet. Most people recommend gel pad cushioning. What works better for me is a simple basic sponge cut so that it fits over the ball of the foot. But of course everyone is different. The key is to experiment and find out what works best for you.
I've also took the insert from one of my old running shoes, cut it in half and put that in my shoe for added support.
Currently I've had to deal with this (along with a nagging plantars wart) for the past four months. Using a sponge or insert along with well cushioned shoes keeps me on the road, so it's only a minor annoyance.
About plantars warts... I finally got rid of it using Dr Scholl's Clear Away. It uses the salicylic acid method along with cushioning pad. Ater about three weeks of using this product, the wart fell off. :)
CoolRunning.com has additional running tips about
running and foot pain
that will help keep you running injury free.
For info about how our personalized coaching training schedules can help you achieve your peak running fitness, go to:
online coaching and running tips.
Distance Running Tips Home Page
|
