Runners tend to injure their feet and legs much more than any other athlete. If you are a professional athlete and experience foot pain due to heavy running as part of your daily routine, you should take the matter very seriously. You may have developed foot injuries due to muscle strain or due to a more acute condition such as plantar fasciitis or Achilles tendonitis. Also, you might get foot pain due to bad running shoes!
Let’s quickly review the most common types of foot injuries:
plantar fasciitis
If you experience swelling and chronic pain in the bottom of your foot, it could be due to a condition known as plantar fasciitis. Soon, the mild pain will turn into a sharp one that will give you sleepless nights and screams of pain. The pain is like putting needles or nails into your foot. If your feet become overloaded or you have an abnormal running style, you could develop plantar fasciitis.
As part of your treatment plan, you should improve your walking and running. Also, ditch your tight running shoes. Buy comfortable shoes with a soft sole and support your arches. Don’t go barefoot. Try to stretch and strengthen your calves and, if possible, roll your feet on a golf ball.
Achilles tendinitis
When the Achilles tendon (a thick band of tissue that connects the calf muscles to the heel bone) becomes inflamed and painful, the doctor says that you have developed Achilles tendonitis. Blood flow is reduced to the lower part of your body, including your legs and feet. He will feel severe pain in the back of the foot and above the heel. Common causes of Achilles tendinitis are extensive training that puts pressure on the lower leg, tight calves, and tight shoes. You can apply ice to the affected part to get some relief. You can also wear braces, do heel lifts, and wear comfortable shoes to reduce pain and swelling.
Iliotibial band syndrome
The iliotibial band or IT is a tendon that attaches the knee to the hip. When your IT swells, it leads to a condition called IT band syndrome. Runners in particular encounter problems running downhill, as they feel sharp pain in their knees. The pain quickly worsens if left untreated for a long time. You can massage the quads and hamstrings around the affected area and also use a foam roller to loosen the muscles. Don’t run downhill and, if possible, change directions while running in the same direction multiple times.
runner’s knee
If you feel a constant throbbing under your kneecap when you run, it’s because of patellofemoral knee syndrome, or runner’s knee, as it’s popularly called. Running on uneven surfaces wearing bad women’s casual shoes often leads to runner’s knee. Treatment includes stopping running for a while and relaxing. You can apply ice to the swollen area and do some exercises as directed by your doctor. Also, don’t wear tight shoes.
Shin Splints
When the shin area starts to hurt, it is due to shin splints. In extreme cases, the shin splint can develop into a stress fracture along the tibia and cause excruciating pain. The causes of shin splints are sudden increase in training time and power. Mostly new brokers suffer from this problem. You should rest well followed by ice packs on the area of ​​inflammation. Do not increase the training intensity suddenly, do it gradually so that your feet get used to your training technique.