Running places a force of three to four times the body's weight onto the foot, which overtime can lead to a few painful problems. Here we will be explaining common conditions , like heel spurs and flat feet.
A heel spur is a calcium deposit or small bone growth that forms over time on the underside of the heel bone. The condition can progress for some time without any pain.
However when there is pain, it is usually felt most after periods of inactivity or when pressure is placed on the front of the heel. The symptoms are very similar to those felt with Plantar Fasciitis.
Heel Spur treatment:
- R.I.C.E. Method: Resting, Icing
, Compression and Elevation)
- Deep Tissue Massage
- Physical Therapy
Use of special insoles and heel pads
for your running and every day shoes can help with manage heel spur pain. Prescription-strength anti-inflammatory medications, steroid injections at the site of pain, or surgical removal of the bone growth may be recommended by your physician if pain persists. Since the pressure over time may cause the spurs to compress nearby ligaments, tendons or nerves, further injuring tissue and causing swelling, pain and tearing.
Flat feet occurs when the arch on the inside of your feet is flattened, leaving the sole of your foot to completely touch the floor while standing. Sometimes Flat Feet is also referred to as weak foot syndrome or having fallen arches. Experiencing no signs or symptoms of flat feet is fairly common, but foot pain in the heel or arch area accompanied by swelling on the inside of the ankle may occur. Runners may experience a dull throbbing pain in the lower back, tired and heavy legs, and pain in the arch of the foot.
Flat Feet treatment:
(Treatment is not necessary if you aren't experiencing pain)
- Proper Footwear
- Arch Support
Temporary relief may come from rolling exercises or applying firm pressure to points within the arch of the foot. Sometimes arches do not fully develop during childhood and sometimes they the arch falls over time. Runners put a lot of routine pressure on their feet, so weakness in the tendon that support the arch is more common.
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Running Injury Prevention:
If you’re an inexperienced runner or overtrain without adequate recovery time you are at higher risk for arch and heel problems. Gradually ease into running and give your body time to rest in between hard workouts. You should always warm up and cool down after a run to prevent sudden injury. Getting fitted for running shoes and replacing them often ensures your foot has the correct support.