Have you experienced a foot injury from exercising? Have you ever strained your foot trying to stay active? Foot injuries are unfortunately quite common. There are three types of feet: a high arch, a low or flat arch and a neutral foot (an arch in between high and low).
To understand how foot injuries happen, let’s examine what the foot should be doing when walking or during the gait cycle.
Our feet walking & running
When the foot strikes the ground, the arch is higher to prepare for contact with the ground as a rigid lever. As the body moves forward, the arch should pronate or flatten slightly during the mid-stance phase. Next, toeing-off, which should occur through the big toe. To prepare for this, the arch needs to regain its shape to become rigid once again. When we run, this process happens with greater velocity and more force.
If something is not working properly in the lower body mechanics, we are at greater risk for a foot injury.
For example, if the arch is flatter for longer than it should be, it may move excessively and be unstable. Or, if the arch is higher for too long, it may not have sufficient shock absorption. This leads to pain in the legs, knees and back.
Common foot injuries in runners
Plantar fasciitis
Plantar Fasciitis is an inflammation of the plantar fascia on the bottom of the foot. The plantar fascia microtears off the heel bone and is most painful with the first step out of bed in the morning or after a period of rest. For those suffering from plantar fasciitis, pain is often felt in the heel.
Calcaneal Stress Fracture
Calcaneal Stress Fracture is a tiny crack in the heel bone caused by overuse or repetitive force. A person may be more susceptible to this injury if their bone density is decreased, otherwise known as osteoporosis.
Achilles Tendon Bursitis
Achilles Tendon Bursitis is an inflammation of the bursa located at the attachment of the Achilles tendon to the heel. The area will appear red, swollen, warm and quite painful when pressure is applied and with activity.
Extensor Tendonitis
Extensor Tendonitis is an inflammation of one or more of the tendons on the top of the foot, usually midway along the foot. Instability in the foot when running can cause overcompensation and pain. Ill-fitting running shoes that are too tight can also aggravate the tendons.
Sesamoiditis
Sesamoiditis is an inflammation of the two small sesamoid bones floating under the big toe. Repetitive pressure or weight on the ball of the foot can lead to this injury.
Metatarsal Stress Fracture
Metatarsal Stress Fracture is an overuse fracture of one of the five metatarsals. The metatarsals are the long bones located in the midfoot and extend to the base of the toes. Repetitive pressure and weight can lead to a tiny break in one of these bones.
Morton’s Neuroma
Morton’s Neuroma is a condition caused by the chronic irritation of the nerve between the third and fourth metatarsals. The nerve becomes thickened and may create a sensation of pins-and-needles, sharp shooting pain or walking on a pebble. Shoes that are too tight in the toe box will exacerbate pain.
Plantar fasciitis
Plantar fasciitis is an inflammation of the plantar fascia on the bottom of the foot. The plantar fascia microtears off the heel bone and is most painful with the first step out of bed in the morning or after a period of rest. For those suffering from plantar fasciitis, pain is often felt in the heel.
Tibialis Posterior Tendonitis
Tibialis Posterior Tendonitis is an inflammation of the tendon that passes behind the inside of the ankle bone and inserts onto the bone at the apex of the arch. Runners will experience pain anywhere along the tendon.
Peroneal Tendonitis
Peroneal Tendonitis is an inflammation of the tendon that passes behind the outside of the ankle bone, inserting onto the outside border of the foot. Runners usually experience pain on the outside part of the ankle or lateral edge of the foot up to the base of the 5th metatarsal.
Shin Splints
Shin Splints often result because of flat feet when the foot moves excessively or is unstable. Pain is typically felt on the front or inside of the lower leg along the shin bone or tibia. Shin splints are more likely to occur with overtraining.
Ankle Sprains
Ankle Sprains are common if arches are high or overly supinated. If the ankle unexpectedly rolls outward, overstretching or tearing of the ankle ligaments may occur. The best treatment for sprains is rest, ice, compression and elevating the foot, otherwise known as R.I.C.E.
Subungual Hematoma
Subungual Hematoma is a bruise or bleeding under the nail plate. Wearing ill-fitting shoes and running downhill can injure the nails. The nail will appear dark, black or purple. It’s important to trim your nails properly and always choose well-fitting footwear. If the trauma to the nail plate is reduced or eliminated, this discolouring will gradually disappear as the nail grows out.
