How to Avoid Running Pains: A Podiatrist Explains

Running is a great source of cardio and promotes good fitness. However, like all types of exercise and sport, there comes the risk of overexertion and injury. In this article, we go over some of the most common running injuries and ways to prevent them.

 

Plantar Fasciitis

Plantar fasciitis is the inflammation of the fibrous band, which is located in the bottom of the foot and extends to the heel bone, right through to the toes. It generally becomes inflamed from placing too much stress on your feet, and of course running can be a contributing cause. One of the best ways to prevent plantar fasciitis is by stretching before and after every run. Remember, stretching should not be a painful experience. You should also ensure you run with shoes that offer adequate support.

 

Achilles Tendonitis

Achilles tendonitis is the inflammation of the large tendon that’s located in the back of the lower calf that runs right down to the back of the heel. Contributing factors generally include overexertion and lack of flexibility. Similar to plantar fasciitis, the best way to prevent Achilles tendonitis is by stretching regularly – particularly before and after exercise. Wearing custom orthotics also works well to correct foot mechanism that are out of place.

 

Morton’s Neuroma

Morton’s neuroma is a burning/stinging pain in the forefoot. The pain is generally localised to the third and fourth toes of the feet. This is generally caused by wearing tight-fitting shoes and overexertion. In order to prevent Morton’s neuroma, it’s important to wear shoes that fit properly and allow enough breathing room for the toes. Ensure you don’t lace your shoes too tightly and always wear cushy socks when running.

 

Stress Fracture

A stress fracture can occur in the lower limbs from repetitive strain. Typical symptoms of a stress fracture include pain and swelling that can occur over a period of days, weeks or perhaps even months. If you believe you have a stress fracture, contact our podiatrists today.

 

Shin Splits

Shin splints, also known as tibial stress syndrome, is shooting pain along the front or sides of one or both shins. Ways you can prevent shin splints include stretches, such as shin stretches, and toe raises before and after each run. Also ensuring you are wearing running-appropriate footwear will help lower the risk of shin splints.

 

Running pains aren’t always avoidable – but they’re certainly preventable and treatable. If you believe you have one or more of the above problems, call Swan Podiatry & Orthotics today. One of our podiatrists in Darwin will assess your feet and make recommendations on how to put your best feet forward.

Author

Cable Mills

Cable Mills

Cable Mills is the Senior Podiatrist at Swan Podiatry and Orthotics in Darwin.
He studied Podiatry at Charles Stuart University and has worked in busy podiatry practices in Darwin and Melbourne since graduating in 2011. He has a passion for sport and biomechanics and finds it rewarding to be able to make a difference to people’s lives.
Cable opened the first practice of Swan Podiatry and Orthotics at the beginning of 2016. His areas of expertise are sports injuries, orthotic therapy, general treatment, nail surgery, fracture management and diabetic care.