Runners take great joy in getting outdoors to practice their passion in the spring. But are you aware of common running injuries?
If you are training outdoors, consider investing in a new pair of shoes. Concrete can be harsh on your shoes and the added pounding of running can cause injury if unsupportive shoes are worn with not enough shock absorption left.
Foot injuries and runners seem to be hand-in-hand. After all, the foot hits the ground with enormous force, as it supports the weight of the body. Studies show that running injuries tend to move along the “kinetic chain”. However, the specific location for an overuse injury is determined by a number of factors such as genetics, previous injuries, training factors, etc. As such, there is not a firm overuse injury sequence that all runners will progress through. Since 50% of runners typically experience at least one new injury annually, we have put together a list of common injuries and advice on how to prevent/treat them.
Common foot injuries in runners
- Definition: Heel pain caused by inflammation and tearing of the tough fascial ligament on the bottom of the foot, usually right where it attaches to the heel bone.
- Prevention/Treatment: Learn more here.
- Definition: This is pain that occurs in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout – such as running longer distances or increasing the number of days you run – too quickly.
- Prevention: People with flat feet are more likely to develop shin splints. Ideally, if you have flat feet, you are seeking help from a lower limb clinician before you encounter any pain. Proper running form and insoles/orthotics should be obtained when needed.
- Treatment: Rest, ice, anti-inflammatories are a helpful start. Learn more here.
- Definition: An overuse fracture, most commonly found in a foot bone.
- Prevention: A cushioned shoe, correcting poor technique, addressing osteoporosis, correcting biomechanical risk factors such as a forefoot varus, limb length discrepancy or cavus (high arch) foot with orthotics and/or proper footwear.
- Treatment: Reduction of activity is needed to allow for healing. Bone stimulators can accelerate healing. Wearing a cast boot can also help. When healing has occurred, consider an over-the-counter or custom orthotic to help better support the foot, in a cushioned shoe.
- Definition: An inflammation of the Achilles tendon, at the back of your heel bone. It is responsible for up to 12% of all running injuries.
- Prevention: Stretching your calf muscle daily can help to reduce injury due to tightness (the most common cause for injury), proper running form, orthotics if needed, proper footwear. If you decide to switch from a maximalist shoe to a minimalist shoe – be careful. You need to make the transition carefully and avoid experimenting.
- Treatment: Footwear – during the healing phase a moderate to high drop shoe is recommended or consider inserting a heel lift into the shoe. Also, protective Achilles sleeves, orthotics, rest and anti-inflammatories will likely resolve this pain. Learn more here.
Posterior Tibialis Tendonitis:
- Definition: This tendon passes underneath the inside “ankle bone” and attaches to the medial aspect of the foot (navicular bone). Runners usually experience pain along the inner ankle or arch or slightly further along the inside of the foot.
- Prevention: Wear supportive footwear and orthotics if needed. An awareness of family flatfoot history is helpful and seeking advice early on is critical.
- Treatment: Over-the-counter orthotics would be a reasonable start and if relief is met, then custom orthotics and possibly an ankle brace with built-in orthotics are a wise long-term plan. Supportive footwear, rest, anti-inflammatories are a must. This disease is progressive and requires quick action to stop the progression. Learn more here.
- Definition: Common amongst supinators, this is the accidental stretching or tearing of ligaments or muscle tendons surrounding the ankle. This type of injury often happens when the foot twists or rolls inward.
- Prevention: Wearing an ankle sleeve or brace can prevent sprains and strains – a good practice for people with high arches or a “supinated” foot type. Supportive footwear can also help an unstable foot navigate uneven ground. Ankle strengthening exercises are a great preventative measure.
- Treatment: This injury typically gets better with rest, ice, compression and elevating the foot. Assessment for treatment by a professional is crucial. Learn more here. We are available for urgent care at most locations. Find a clinic www.bioped.com/locations
Blackened Toenail (Subungual Hematoma):
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- Definition: If a runner is wearing a shoe that is too narrow/wide or too short/long, movement within the shoe may cause a blood blister to form underneath the toenail. This will “scab” and appear as a blackened or discoloured nail.
- Prevention: Properly fitting footwear and correctly trimmed toenails (keeping them short, and squared off) are great prevention. If your toenails are thickened due to fungus, you are at an increased risk. Address the fungal infection with a physician or chiropodist.
- Treatment: If more than 25% of the nail is involved, it needs to be assessed by a Chiropodist immediately as infection is a serious risk. Find one here. If less than 25% of the nail is involved, leave the toenail intact and trim it regularly as it grows out. Monitor for any infection, and seek treatment at the first sight of increased redness or pain.
