A runner’s feet are more vulnerable to injury than any other part of the body. Whether running long distances or simply jogging, runners can improve their performance by keeping their feet in top condition and taking steps to avoid foot problems.
Heel pain is a common complaint I hear from runners. Both faulty mechanics and over pronation—when you roll your foot too far inward—can cause heel pain. It can also result from wearing running shoes that are worn out or too soft.
At the first sign of heel pain, runners should do stretching exercises, wear sturdier shoes and use arch supports. In some cases, icing and anti-inflammatory drugs, such as ibuprofen, may help.
If heel pain persists, custom orthotics, steroid injections and physical therapy may be ordered. When conservative treatment fails to bring relief, surgery may be recommended.
Neuroma is another common foot problem I see in runners, especially if they wear improper shoes. A neuroma is a pinched nerve between the toes that can cause pain, numbness and a burning sensation in the ball of the foot.
Usually foot padding, orthotics or steroid injections effectively treats it. If pain between the toes continues for more than six months, surgery may be an option.
Tendonitis in the foot, ankle and lower leg can also plague runners. Overzealous training usually causes tendonitis, especially among beginners who try to do too much too soon. But serious runners can be sidelined, too, if they ignore the warning signs of this overuse-related condition.
Tendonitis is treated with rest, icing, stretching and anti-inflammatory medications. In addition, orthotics and physical therapy may be prescribed.
Athlete’s foot can impact runners, too. This fungal skin disorder is marked by dry, cracking skin between the toes, itching, inflammation and blisters.
Athlete’s foot can be prevented and controlled by regularly washing feet and carefully drying between the toes, wearing synthetic socks, and applying over-the-counter ointments. It also helps to switch running shoes every other day to allow them to dry completely.
There are more than 250,000 sweat glands in the foot, and daily hygiene plus routinely changing shoes and socks are best for controlling sweat and odor. Runners should avoid cotton socks and running without socks. Foot powders, antiperspirants and vinegar soaks may help.
Even toenail problems can slow runners down. Ingrown toenails can cause inflammation and possible infection. A room-temperature footbath with Epsom salts and gently massaging the side of the nail may provide relief. Thoroughly dry the foot after the bath, apply an antiseptic to the affected area, then wait before putting on shoes.
If conservative treatment fails, the edge of the ingrown toenail may need to be removed in the office.
Sometimes the repeated pounding from running can cause a black toenail, when a blood blister forms under the nail. Rest, elevating the foot and applying ice may reduce swelling. Avoid tight shoes and let the nail fall off by itself.
Fungal toenails, which appear yellow, brown or black, are best treated with oral anti-fungal medications.
If a fracture or sprain is suspected, runners should follow the PRICE protocol: protect against further injury with rest, ice, compression and elevation until the injury can be evaluated by a foot and ankle surgeon.
As a rule of thumb, seek care early to avoid future complications. To schedule an appointment, contact Wentz Foot & Ankle Specialists at 719-539-6600.
Dr. Ralph Wentz is a board-certified foot and ankle surgeon in Salida and a fellow of the American College of Foot and Ankle Surgeons.