Running’s Toll on Your Feet

As is true every spring, warmer weather draws runners and joggers outside for exercise. Whether this is true for you or you prefer a treadmill indoors, keep in mind that running can take its toll on your body, and your feet in particular.

Whether you run for fun, exercise, or as a way of life, your feet are the most important equipment. During a 10-mile run, your feet make roughly 10,000 strikes at a force of three to four times the body’s weight.

This force step after step can cause these common injuries:

Plantar fasciitis, which is inflammation and pain in the arch of your foot.

An Achilles tendon tear or partial or complete rupture when it becomes stressed. The Achilles tendon is the large tendon connecting the two major calf muscles to the back of the heel bone.

Shin splints. The muscles attached to the tibia, or shin bone, become stressed and inflamed, causing pain.

Stress fractures, which are small cracks in the bone. Stress fractures develop when the muscles are fatigued and the bones must absorb the impact from the foot striking the ground. Stress fractures can become complete breaks.

Two key preventative measures include stretching and wearing the right shoes.

Take time to stretch the Achilles tendon, calf muscles, and hamstrings before and after you run. This helps warm up and loosen your muscles.

When buying a shoe, visit a running shoe store and talk with an associate to find the right fit for you. A common mistake runners make is buying shoes that are too small. Running shoes tend to shrink as they wrinkle and crease.

Minor injuries can be treated nonsurgically using the R.I.C.E method – Rest, Ice, Compression, and Elevation. But if pain persists, visit an orthopaedic foot specialist for an evaluation.

Dr. Daren Wickum and Dr. Bryan Russell, foot and ankle specialists with Summit Orthopedics, see running injuries and other foot and ankle related problems.