A Detailed Analysis of Three of The Most Common Foot Problems from Running

For any mindful runner, taking all the necessary precautions to ensure that he or she does not get is usually a top priority, but we all can agree that no one is immune to injuries. Regardless as to whether you have the correct running gear, Foot Problems from Running are very common and we can never truly avoid them. As a runner it is very important to understand some of the most common foot problems from running so that you can address them as soon as they start. Addressing these problems during the initial stages will in turn reduce their likelihood of appearing later on. All in all, after presenting the most common running injuries in my last post, here are some of the most common Foot Problems from Running that every runner must know about.

Plantar Fasciitis

Plantar Fasciitis is one of the vexatious injuries that has continued to plague the running world years after years. The most common symptom of the Plantar Fasciitis is a very sharp and excruciating sensation, at the heel’s base, and can be anywhere from painful to annoying. The feeling that usually comes with this condition has been compared by many athletes as the one that one experiences when he or she steps on a nail, heel first. As time goes by the pain will disappear momentarily, only to reappear later on. Plantar Fasciitis is usually caused by overtraining and the use of improper or worn out training gear. All in all, this condition is mostly prevalent in athletes who have weakened or tight feet muscles. I wrote up a post about the best running shoes for plantar fasciitis for women here.

Achilles Tendinitis

Achilles Tendinitis is an inflammation of the Achilles tendons. Since the legs are further way from the heart, the healing process of foot injuries such as the Achilles Tendinitis usually takes a little bit longer. Like the Plantar Fasciitis, the Achilles Tendinitis usually manifests itself as an excruciating pain at the rear end of the lower leg at the Achilles tendons. Runners who suffer from this condition often complain of a swelling and pain right above the heel. Many at times this pain is not only sharp but can also be incapacitating. All in all, tight calves are the main causes of this condition since tight legs tend to strain the Achilles tendons. Apart from tight claves, another cause of this condition is the use of unsupportive footwear which tends to put excessive pressure on the Achilles tendons.

Runner’s Knee

The main symptom of the runner’s knee is a piercing pain that is located right below the knee cap. Runner’s knee is mainly caused by uneven running surfaces, poor selection of running gears and unaddressed biochemical flaws. In many cases this condition is usually traced back to the incapability of some of the tissues that surround the runner’s knee to recuperate between runs. If you are experiencing the Runner’s knee it is highly advisable that you desist from running until the issue has been addressed by a qualified physician.

 

5 Most Common Running Injuries And How To Avoid Them

Truth be told, running can in a myriad of ways be life changing. Running can be an almost-instant stress buster, a chance to impress yourself or even a proven way to bring down the level of calories in your system. However, running also comes with its own share of issues; according to a recent research, half of all the runners will get injured. Sadly, although a number of running injuries can be avoided, they are inevitable. To keep you on the loop, here are the most common running injuries and how to avoid.

Muscle Pull

Also known as muscle strain, this is possibly one of the most common running injuries. It is a small tear in your muscle often caused by over stretching a muscle. Many at times, when you pull your muscle, you may feel a popping or instant sensation when the muscle tears. To prevent this kind of injury; make sure you do proper and adequate warm –up as well as, dynamic stretching pre-work. Read more about muscle strains here.

Stress fracture

Normally affecting runners in the shin and feet, stress fracture is basically a small crack on the bone. It can really get painful and cause a lot of discomforts with activity; however, it tends to improve with rest. It normally happens when you work too hard before your body actually gets used to a new activity. Enough rest is highly recommended as continued stress on the bone can lead to more and serious injury.

Patellar tendinitis

Also referred to as jumper’s knee, this kind of injury is common among long distance runners. It is a small tear in the patellar tendon which connects the shinbone and the knee cap. From a number of studies; over-training, overpronation and too many hill repeats are some of the biggest causes of this problem. If you are along distance runner, doctors usually recommend some sort of physical therapy to aid soothe and strengthen the tendon.

Blisters

Probably one of the most annoying running injuries, blisters can just pop up when you least expected it. They are normally caused by that constant rub between your skin and the shoe; the top layer of your skin tears leaving behind a bubble between the layers of skin. The best way to prevent blisters is by making sure the shoe you wear is comfortable and fits. The material of your wear must also be right. For more information read my article about how to prevent blisters while running.

Ankle sprain

This is an outward roll of the ankle causing the ligament to over stretching leading to a series of pains. Although, recovery may be a little bit tricky at first, experts recommend doing balance exercise to strengthen the muscles.

 

How to Find The Best Women’s Running Shoes For Plantar Fasciitis

Ask a woman about pumps, stilettos, boots, or sandals and she can probably mention her favorite brands, the styles she wants, and perhaps the one that is on sale today at the mall. Ask her about running shoes and she’ll probably just mention a popular brand she knows. Most women know so much about shoes and are excited it but probably the least exciting kind are running shoes. But how does a woman comes about identifying the best running shoes for her. Here is a breakdown on how to spot good running shoes for plantar fasciitis for women.

Design Shouldn’t Matter

As nice and colorful the design may be, it’s shouldn’t be the first thing you should consider when selecting the right running shoes for plantar fasciitis. A lot of people these days are picking based on preferred color and look that fits just right. But if you want to get good value out of your purchase, the most important factors to consider are function and suitability of the shoes to your foot structure and running profile.

Okay, so some of you might feel that this is getting a bit too complicated and would prefer to simply jump into the decision to purchase anything that looks nice to you. However, the reality is when you choose based on those obvious factors alone, you are putting yourself at risk for physical injuries and muscle strain. Some people think that the pain they feel after running is caused by running itself; well, not entirely. Having the wrong pair of running shoes for plantar fasciitis can affect your running activity and put your foot in a difficult position, thus resulting to pain, blisters, or worse, an injury.

That being said, finding the most suitable pair of shoes will prevent these risks. So how can you go about the process? First, know where and how you will be using your new running shoes. Will you be running on trails, pavement, or on a treadmill? Or are you simply using these shoes when you go to the gym for some aerobics or weight training? There are those types’ of running shoes for plantar fasciitis that are made for heavier running on rough roads while others are good enough to use at the gym. You can learn of this when you get advise from sales representatives or read more about it online.

Are You A Neutral, Supinator or Overpronator?

Second, women runners are categorized in three basic kinds – neutrals, supinators and overpronators. And each type requires certain types of shoes that can improve foot movement and overall running activity. You will know which one you fall under when you do this test. Prepare a brown paper or any colored paper and a pail of water. Gently wet the soles of your feet with water, step on the paper for a second, and remove your feet. Check the foot imprint on the paper.

If you have a heavy mark with almost the full arch and heel visible, you are most likely an overpronator, which means your foot excessively moves inward when you run. You will then need a pair of shoes that has more control and stability to prevent injury and strain to your leg and knees.

If there’s a very high arch on the imprint, you fall under supinators or underpronator, which means you have minimal foot movement when running.

The neutral runners, on the other hand, have a fairly normal arch so they are in between the two extremes. This type of runner would need a combination of cushioning and stability.

Characteristics of Good Running Shoes for Plantar Fasciitis

Running shoes for plantar fasciitis with rubber soles produce better traction and have a definitive cushion impact to ease the pounding of heels while running. Moreover, materials that are used to make these running shoes are light in weight and flexible that it would do nothing to hamper one’s exertion when running or doing exercise. In fact, technological innovations have consistently been able to advance wearer efficiency when running.

Once you know what kind of runner you are, you can easily ask a store representative for the best pair of running shoes for your specific foot structure and running profile. Only then can you pick the nicest color and design that suits your taste. You can also find good running shoes for plantar fasciitis for women online and search based on your particular needs.

How to Prevent Blisters While Running

Everyone can suffer from blisters; it is a condition that affects athletes of all ages, recreational runners and professionals alike. It is an ailment that does not discriminate. Blisters are usually caused by three factors which are heat, moisture and friction that build up on the feet of runners. These factors force the top layer of the skin on the feet to separate from the underlying layers leading to formation of irritating bumps filled with fluid. This condition can be extremely painful to the point of stopping runners on their tracks and if not dealt with it can lead to serious infection.

The good thing however, is that there are ways to prevent it; they include –

Wearing the right socks

Wearing the right socks is very important in preventing blisters. Socks provide support to the feet, keep moisture away and also minimize friction which lead to the formation of the painful blisters. Do away with cotton socks that soak up sweat and allow moisture build up and start using nylon ones which provide more breathability and less moisture build up on your feet. If one pair doesn’t do the job well, consider wearing two so that friction will happen between the two layers of socks rather than between one pair of socks and your skin. You can also buy double-layer socks which help prevent blisters by transferring friction from the feet and keep it between the interaction of the two layers. The upper layer will manage air flow to the feet while the inner absorbs moisture.

Wear fitting shoes

Most people new to running don’t recognize the importance of good fitting shoes in preventing blisters. A good fitting shoe is one that is not too tight nor too loose, one that allows you to wiggle your feet as well as offer space for your feet as it swells as you run. If toes are crowded they will rub against each other and cause blisters. Your heel should not move as you run also as rubbing will cause blisters.

Use powders and creams

Specialists recommend runners to maintain moist feet as dry skin is more prone to friction and thus blisters. Buy special foot powder from a pharmacy and pour it into the socks to create a frictionless surface, also apply softening creams and/or lotions to your feet regularly.

Good nail care

Runners should not keep long nails. You don’t have to make them exceptionally short though. Nails of runners should be below the tip of the toe. The idea is to prevent your nails from rubbing against the inside of the shoes and against other toes which will prevent blisters from forming.

Tapes and bandages

For spots where blisters are common, use moleskine or other soft bandages before putting on your socks.

If you follow the above tips, your runs will become blister free and therefore more enjoyable.

My Personal Running Tips for Beginners

Running is one of the common fitness resolutions that people get into but most are never prepared adequately to its demand and they eventually end up being overwhelmed. It is important that you get prepared both physically and mentally so as to enable you endure the demands that come with running especially for beginners. In order for you to get started more easily, I’ll present you my top running tips for beginners!

Running Tip #1 – The Right Running Gear

The first important thing is that you need to have the right gear for running. You should get the correct foot wear that is proper for your foot type in your running store. The staff there should be able to help you analyze your foot gait to determine your foot strike pattern. You should also get some socks, shorts and shirts or tops that are made of appropriate fabric that will be comfortable in running. Choose fabrics that are natural or synthetic like polyester. Try to avoid 100% cotton fabric as it retains sweat that will cause irritation.

Running Tip #2 – “The Plan”

You should plan yourself on how and when you will run. Having a plan will enable you to get organized and there are various ways you can get assistance. You can inquire about beginning running plans from a nearby running instructor in your area. You can also go online or nearby running store where you will be able to get a plan. The plan may include running slowly so as not to overwhelm yourself or running for few minutes and alternating with a few minutes of walk.

You should be starting now to feel the effects of the running like tired and drained and temptations of giving up are high. You body fitness level tends to decrease. You should expect this as your body tends to take time to acclimatize to the running exercise. You should keep on with to exercising as your body will soon get used to this activity.

Running Tip #3 – Nutrition

It is important that you eat well early enough so as that the food can be digested and absorbed in the body before running. Not eating or eating little will cause you to feel fatigue and labored and you will experience muscle fatigue. Also eating too early might cause you some stomach problems when running. Take carbohydrates that contain about 300 calories and little proteins. You will also need to get well hydrated at about 2 hours before running. This will give you time for the fluid to get absorbed in your system. While running it is also important to drink energy drink to replenish electrolytes lost while running. Before running it is important that you stretch your body by doing some simple jogging or walking for some few minutes.

I hope these running tips for beginners will help you to get started and lead a more fit and healthy life!