How2Day: Problems With Feet While Running

Running is one of the best cardiovascular exercises you can do to burn calories and improve overall health, but like all high-impact exercises, it can lead to injuries. For every 10 miles you run, your feet strike the ground 15,000 times at a force three to four times your body's weight. This level of impact can cause damage to knees, legs, and especially feet. If you believe you may be suffering from a foot injury, visit a podiatrist for treatment.

Blisters and corns are common runner's problems that are most often caused by ill-fitting shoes. Choose shoes that are not too loose or too tight, and always break shoes in before attempting an especially long run. If your feet have special needs, a podiatrist can fit you with an insert and recommend the best shoe for you. If problems persist, try putting talcum powder on your feet to reduce friction or wear special "blister-proof" socks made of non-irritating fabrics.

Sesamoids are tiny bones under the ball of the big toe where it connects to the foot. If you have pain in this area, you may have bruised or fractured these bones. Causes of this injury can be increased hill work or speed work or any movements that put extra pressure on the balls of your feet. Icing your feet four times a day can reduce inflammation of sesamoids. A podiadrist can fit you with a custom orthotic insert, suggest a shoe better suited to your needs, or work on changing your stride to put less pressure on this area.

Plantar fasciitis and heel spurs are pain in your foot's arch or heel caused by frequent stress to the bottoms of your feet. Over-training is the most common cause of this pain, which results from damage to the plantar fascia, the fibrous band of tissue that runs from the heel to the ball of your foot. Icing your arch and heel and easing off on the intensity and length of workouts can reduce inflammation. Shoes or special inserts that offer greater arch and heel support can prevent future damage.

Morton's neuroma is a benign tumor of the nerve at the front of the foot that leads to burning and stinging pain in the forefoot and a "pins and needles" or numbness among the third and fourth toes. Because this condition is most often caused by tight footwear, well-fitting shoes with a roomy toe box and adequate forefoot cushioning can help. A podiatrist can administer a cortisone injection to the area to alleviate inflammation and design customized foot orthotics if needed. In rare cases, surgical removal of the tumor may be required.

How2Day