Did you know that the feet account for up to 39% of injuries for runners, and they’re among the top three most injured body parts for those who participate in the sport?
Part of the reason for this is all the repetitive motion of pounding the pavement, which puts intense pressure on these extremities.
Your feet are also enclosed in form-fitting shoes and socks when you run, and they contain 125,000 sweat glands – each! There are more sweat glands per square inch on the soles of your feet than any other part of your body.
About a quarter of the bones in the human body are also located in your feet, along with numerous joints, ligaments, tendons, and muscles.
That’s why proper foot care for runners is a top priority for anyone who wants to stay pain-free and competitive in the long run. In this short guide, we’ll review some of the most common causes of foot pain for runners, the best ways to reduce your risks, and when it’s time to contact a professional to help get your feet back to their best shape.
Common Causes of Foot Pain and Discomfort in Runners
Taking care of your feet when running and exercising starts with knowing what issues to look out for. Here are 10 common conditions that cause runner’s pain:
- Plantar fasciitis is an inflammation or degeneration of the layer of tissue on the bottom of your feet. It’s marked by burning or stabbing pain in the area, especially in the morning.
- Blisters are one of the most common issues for runners due to the repetitive friction of the sport, which leads to splits in the skin layer known as the epidermis. These splits then fill with fluid or blood.
- Athletes’ foot is caused by contact with a fungus called ‘tinea pedis’ that grows in moist, dark areas like showers and locker rooms. Symptoms include flaking, burning, itching, and redness.
- Toenail fungus typically begins as athlete’s foot and then spreads under the toenail fold, causing brownish-yellow discoloration and toenail thickening.
- Ingrown toenails grow into your skin, usually at the top side of your big toe. Since they are so sharp, they can cause significant pain.
- Sesamoid bone injuries are injuries to a pea-shaped bone beneath the big toe that is embedded in the tendons, called the sesamoid. They include turf toe, stress (chronic) fractures, acute fractures, and sesamoiditis (sesamoid bone and tendon inflammation).
- Dry, cracked, bleeding skin can occur when you’re not moisturizing enough.
- Jogger’s toenail AKA runner’s toenail is a black toenail caused by subungual hematoma, which is a fancy name for bleeding and bruising under the toenail. It most commonly occurs when your nail repeatedly hits the inside front of your shoe.
- Bunions are bumps caused by pressure or inflammation of the MTP joint, which is located where your foot and big toe meet. ‘Bunionettes’ develop on the pinky, where the fifth MTP is located. They’re marked by stiffness, joint pain, calluses, and swelling.
- Peroneal tendonitis is when the peroneal tendons that link the muscles in your calves to your foot bones are inflamed, torn, or damaged. It’s very common in runners, and you’ll usually notice pain and swelling on the back and outside of your ankle, especially when you rotate it circularly or put pressure on the balls of your feet.
Now let’s take a look at some of the best ways to avoid these injuries for pain-free feet – in the long run!
6 Tips to Reduce Your Risk of Foot Pain
- Find Footwear That’s Supportive
Choosing the right footgear can be a big deal for runners, but it’s easier than you might think. To start, try to avoid shoes that are too snug or short because they can cut off circulation and lead to issues like ingrown toenails. A good rule of thumb is to go half a size larger than normal to account for foot swelling from repetitive impact and extra hydration.
Body mechanics also play a role in selecting the right running shoes. It’s helpful to know how much your foot ‘pronates’, or turns inward while running. A wear test or wet test can help you determine your degree of pronation. If your foot overpronates when you land, you’ll want to look for footwear with added stability features.
However, since some pronation is natural, it’s good to keep your shoes as lightweight and unstructured as possible so they can support your natural stride. Recovery footwear can also help reduce the impact on your feet while you’re not in training so they heal faster. Finally, try to replace your shoes after every 500 miles of training.
- Strengthen and Stretch Your Feet
Overtraining, especially without focusing on strengthening and stretching exercises that support your running routine, can lead to injuries like plantar fasciitis, peroneal tendonitis, and sesamoid bone injuries. The good news is the right exercises can help your feet prepare for the enormous impact of landing on each foot (which can be equal to two to three times your body weight).
Trigger point release exercises, toe lifts, calve stretches, and certain yoga stretches help provide stability so you can achieve the correct degree of pronation and avoid supination (underpronation).
- Invest in High-Quality Sports Socks
Socks are just as important as running shoes when it comes to supporting pain-free feet. Poor socks are the biggest cause of blisters in marathon runners.
Look for form-fitting, breathable socks that wick water away from your skin to help reduce blisters and fungal infections. Also, try to avoid cotton fabrics and go for lightweight acrylic brands for better comfort and “breathability”.
- Use Proper Running Form
While your running form will vary somewhat depending on your speed and distance goals, there are a few key pointers that can help you cut down on your risk of damage. First, use a forefoot strike or a midfoot strike (for faster forward propulsion). Always avoid landing on your heels, which can add unnecessary stress to your ankles and lead to tendonitis.
You’ll also want to rotate your feet just slightly inward and keep your stride smooth and controlled. This helps cut down on overpronation and painful, inflamed bunions.
- Practice Good Toenail Hygiene
One of the best ways to ensure pain-free feet is also one of the easiest. Cutting your toenails properly helps reduce your chances of ripping your nails or developing ingrown toenails and toe fungus. To “make the cut”, simply cut straight across, avoid cutting them too short or rounding them, and remember to file them regularly.
- Wash, Dry, and Moisturize Your Feet After Every Run
Inside your running shoes and socks is a moist, dark environment where bacteria and fungus love to hang out. To make sure these uninvited guests don’t linger, give your feet a thorough washing and drying after each run – even if you’ve already cleaned them once that day. Since the toes are a favorite fungal playground, pay particular attention to this area.
If you’ve got a blister, it’s best to dress it after drying your feet, rather than leaving it to air out so bacteria doesn’t slip in. Moisturizing creams and lotions help soften and relieve areas of dry, cracked skin so that your pampered feet can give their best performance!
When to See a Specialist: Calling the Podiatrist for Pain-Free Feet
If your foot pain or discomfort persists, it’s important to get professional help right away. Ignoring the pain for too long can lead to bigger issues, and extend the time it takes to recover.
A podiatrist, or foot doctor, is a medically trained doctor who can diagnose the underlying cause of your foot pain and help you expertly treat the issue. They offer an array of foot care services like x-rays and more advanced tools to help you heal common foot conditions that runners experience.
Because of their medical training and real-world expertise, the benefits of being under a podiatrist’s care are enormous, and include:
- Advanced tools to alleviate pain more quickly
- Targeted healing therapy to get you moving again more quickly
- Expert advice to reduce the risk of re-injury
Where Can I Find a Podiatrist Near Me?
Dr. Frankel offers cutting-edge foot care for runners like you in the Pennsylvania, New York, and New Jersey tri-state areas, including Middleton, NY, Milford, PA, and Warwick, NY. Contact us today at Frankel Foot & Ankle Care to find out more about our diagnostic, regenerative, and surgical procedures that can help you relieve your foot pain and get back in the race faster!
