Running and other athletic events that involved repeated impact to the feet commonly cause foot injuries. Many of these injuries may result from a combination of over training, improper shoes, and foot imbalances, such as feet that tend to roll inwards or rigid high arches.
Runners are particularly prone to injuries of the foot and ankle, such as Achilles tendonitis and strains of the tendons of the midfoot and forefoot. These injuries are usually treated with ice packs, anti-inflammatory medications, rest, and in some cases, decreased training. Proper taping of the foot may also be helpful.
Blisters can also be avoided by wearing two pairs of socks, taping a heavy cotton fabric called moleskin over blister-prone sites, or using Vaseline, powders, and other coatings designed to prevent blisters. Blisters that have opened should be protected from infection by applying an antiseptic or antibiotic ointment and taping a sterile dressing over the area.
Stress fractures are also common injuries in athletes, especially those who are overtraining. Stress fractures do not require a cast and usually respond to rest and reduced training. Athletes who are recovering from stress fractures and other foot injuries can keep in shape with such low-impact exercises as swimming or cycling.
Help prevent foot injuries by wearing properly fitted shoes, exercising on soft surfaces, and avoiding rapid increases or changes in training.
See your healthcare provider to evaluate any persistent foot pain. However, foot injuries are often difficult to diagnose from pain symptoms alone. Some injuries are the result of abnormal foot structure or functions. They can often be corrected by the use of prescribing orthotic devices in the shoes. With proper prevention and immediate attention, foot injuries should not keep you sidelined for long.
Advice for the Jogger
Jogging is certainly one of the best aerobic exercises, but like any exercise, there are certain hazards. One of these is a possible injury to the feet.
When jogging, the feet are subjected to a force two to three times one's body weight. This means a 120-pound runner subjects her feet to a force of 360 pounds with each step.
Without taking precautions, this strain on the feet and ankles can lead to numerous types of injuries, including the following:
- Achilles tendonitis, which is an inflammation of the sheath surrounding the Achilles tendon at the back of the ankle
- A ruptured heel cord or heel spur, which can result from form ignoring an inflamed Achilles tendon
- Stress fractures, which are tiny cracks in the bones of the foot
- A sprained ankle, which injures the tendons in the foot and ankle
To avoid such injuries, warm up slowly and gradually before attempting vigorous exercise and wear proper running shoes.
Good running shoes have these key features:
- Adequate toe room
- A snug heel
- A heel stabilizer or reinforcement
- Firm arch support
- Well-cushioned impact points on a flexible sole
If you experience any pain in your feet while jogging, STOP! Wait until the pain subsides, and slowly and carefully walk home if transportation is not available. Call your healthcare provider as soon as possible. Your healthcare provider may recommend oral medication, shoe inserts, or even injections to help the healing process. Follow medical advice and you'll be jogging again in no time.