Sore Feet from Running: Causes and Quick Fixes
Runners know all too well the highs and lows that can come with the sport. There is no greater feeling than hitting your stride and losing yourself in the rhythm of a great run, and the health benefits are notable as well. Running can help maintain a healthy weight, boost endurance, and protect the heart. But, it can also come with its fair share of challenges.
Foot injuries and soreness in particular are major issues that most runners will face at some point. And, although these problems can be both uncomfortable and frustrating, there are treatment options that can bring quick relief.
Treating Blisters from Running
Most blisters are caused by a combination of moisture and friction. Changing socks immediately before and after a workout, as well as drying deliberately between the toes helps reduce moisture. The toe box of a shoe retains moisture for 24 hours. Alternating shoes every other day allows the inside of the shoe to dry completely. Finally, adding an 1/8” thick, over-the-counter insole can provide a little resistance to reduce rubbing and sliding of the foot inside the shoe.
Treating Tendinitis from Running
Shoes with a zero heel-to-toe height difference have come into fashion lately. This is not necessarily a bad thing. But, I see a lot of runners who develop tendinitis in their feet because of an abrupt change from amore traditional shoe (8mm heel-to-toe drop or height) to a shoe with a so-called zero drop. This puts new, additional stress on the Achilles tendon and plantar fascia which can cause pain and inflammation.
Switching shoe types gradually by running in the newer shoe once a week initially, then gradually adding to the frequency helps. Starting the new shoe with shorter distances also helps reduce stress on your feet.Adding an over-the-counter insole to a zero drop shoe can help “split the difference,” making the pull on the Achilles tendon and plantar fascia less severe. Calf muscle and hamstring stretching are also important when combating or preventing tendinitis in your feet and ankles.
Treating Shin Splints from Running
RIICE: Rest, Ice, Immobilization, Compression, Elevation. I know; I know. This is like when the Centers for Disease Control recommends hand washing to prevent the spread of germs. It’s boring; it’s obvious, but it remains good advice. Shin splits are usually due to overuse or an increase in mileage or pace. A short break from pounding the pavement, and a temporary change to a bike or an elliptical allows your shin (medial tibial crest) to recover. Icing the sore area and a short course of an anti-inflammatory helps reduce discomfort. Compression with an ACE bandage and elevating the affected legs reduces swelling.
The benefits of running greatly outweigh any drawbacks. Still, it is expected that injury will likely strike at some point in time. The best course of action that you can take when this occurs is to be mindful of your injury and to treat it accordingly. And, if your pain lingers or you believe your injury to be more severe, it is important to see a Baton Rouge foot doctor for runners. I am here to help get you back up and running. Simply contact my Baton Rouge podiatry office to request an appointment.
