No one likes foot pain when being physically active, but the reality is, when you are active things can happen. Foot injuries may be a common occurrence in active people, but don’t let that stop you from doing what you love. Let’s learn how you can reduce the likelihood of injury!
Understanding how we move and why we are more at risk when physically active is key to reducing your risk of injury.
As the heel is about to strike the ground, the foot arch is naturally higher, serving as a rigid lever in preparation for impact. During the mid-stance phase of walking, the arch must slightly flatten or pronate to absorb shock. The foot must then prepare for toe-off which requires the arch to regain its shape once again. As we walk faster or run, the force our foot undergoes increases drastically.
Fun fact: Most people think the having a high arch is good and flat foot is bad. But this isn’t the case! Both foot types can present their own issues.
Common foot injuries that may occur with exercising and running:
Plantar Fasciitis
Most people have heard of the dreaded plantar fasciitis, and many may experience plantar fasciitis pain at some point in their life. Often caused by repetitive trauma, plantar fasciitis occurs when the plantar fascia becomes inflamed due microtears away from the heel bone. Plantar fasciitis pain tends to be much worse in the morning or after long periods of rest. A period of rest and providing support when ambulating supporting are key in recovery.
Metatarsalgia
A general term used to describe pain in the ball of the foot. It is usually caused by abnormal amounts of pressure in the area. People may develop this type of pain when their transverse arch across the ball of the foot is fallen or when their shoes are worn out. Wearing shoes with extra cushioning and foot orthotics will effectively offload pressure in the ball of the foot causing metatarsalgia.
Morton’s Neuroma
Morton’s neuroma is a painful condition affecting the nerves in the ball of the foot. It results from a thickening of nerve tissue and causes a sharp shooting pain most often between the third and fourth toes. Tight fitting footwear is a common cause as they squish the metatarsal bones together pressing on and irritating the nerve.
Lateral Ankle Sprain
The ankle joint on the lateral or outside is the less stable and can easily roll (heel rolls inwards) if you’re not careful. If you’ve suffered from an ankle sprain in the past, you are more susceptible to it happening again. At risk ankles can be better supported with footwear that crosses the ankle joint such as hiking boots. This style of footwear adds extra support and stability around the ankle joint. An ankle brace can also help to support and stabilize the ankle, as can stretching and strengthening exercises.
Shin Splints
Pain on the front of the shins is painful and can stop you in your tracks! Shin splints may result if activity level is increased too quickly, or if you’re not wearing the correct shoes for your sport and training surface. Making a tweak to your training regime by moderating activity and choosing the appropriate footwear can help get you on the mend!
Subungual Hematoma
Are your toenails discoloured and causing soreness? You may have bruising or bleeding underneath your nails caused by shoes that are too tight or not laced well enough. Also known as “runner’s toe”, injury to the toenail while running causes a dark, black, or purple toenail. If trauma is relieved, the nail will grow out and the discoloration should gradually fade away. Proper fitting footwear and sufficient lacing is key to stopping this injury altogether.
Come See Us!
Don’t let the risk of foot injuries get in the way of doing the things you love! Book an appointment with us today! At BioPed Footcare, whether its orthotics, footwear or bracing we are here to help. Meet with one of our lower limb clinicians to see how you can keep your feet and legs healthy!
