Foot aches and pains are a surefire way to put a crimp in your running plans, but with the right care and kit, you can avoid most of the common podiatry problems runners face
You won’t be surprised to hear that foot injuries are pretty frequent among runners. From blisters to black toenails, sprains and strains, to the dreaded plantar fasciitis, there’s a lot that can go wrong, and a lot that does go wrong.
But while thankfully there are plenty of things we can do once niggles become apparent, there are also loads of things we can arm ourselves with to try and prevent our feet becoming an issue in the first place.
The right footwear
Footwear, footwear, footwear! Wearing old shoes that aren’t supportive can affect your feet, but also your knee function and can also cause IT band discomfort right up in the hips. It’s crucial to ensure your shoes still have life left in them. Most running shoes last between 400-500 miles (500-700K) because the cushioning of the shoe will lose its responsiveness and shock absorbency over time. Another thing to look out for is pronation – if your feet are pronating too much one way or the other, ankles and knees are at risk of pain an injury. The solution here is pretty simple: a gait analysis to see how your old shoes are doing, and invest in new ones if yours are too worn. Good running shoes are an investment into your running future.
Correct size
With footwear, you also need to think about size. If your feet are being constricted or compressed as you run, there’s a very good chance you’ll get an injury. When you’re trying on shoes, make sure you have at least a finger’s width of space at the end of your toes. You also need to be able to splay your toes comfortably and move them around, while making sure the back of your foot is held in the shoe once it’s laced up properly.
Mobility issues in ankles
The less mobile your ankles, the more stress moves up the body to other areas. While running, we create the equivalent of 2-4 times our bodyweight of force through our lower extremities. If that force is not dissipated properly through the flexion of our joints and muscles then it can cause damage in our feet.
Working through some banded ankle movements will increase your mobility in this joint, so add these in to your warm-ups if you struggle.
Foot anatomy
Some foot injuries can come from having a certain foot shape and function. This means that even if you take all the precautions, you may still be at risk of injury. Those
