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Running Injuries

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Foot pain
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Foot Pain

Have you been wondering about why you sometimes experience foot pain either during or after your running sessions? Think about it. For every mile you run your feet pound into the ground about 800 times. Additionally, every high impact move you make exerts a force equal to three times your body weight. Some people add to the problem by either purchasing running shoes that do not fit properly, or failing to replace shoes whose cushioning has been worn out by running many miles. Blisters, which are caused by rubbing and irritation of the skin, fall into this category. In addition to purchasing more appropriate shoes, rubbing Vaseline on your feet can sometimes prevent blisters.

The sometimes painful black toe can also be shoe related. Black toes are usually caused by running downhill. Sometimes, your shoe stops short and your toe keeps slamming into the toe box. However, the toe box of your shoe may be too large. As a result, your toes keep banging into the top of it.

Some runners may experience soreness under the big toe. This can be due to bruised or broken sesamoids. The sesamoids are small bones which are located under the ball of your big toe. Increased mileage, hill work and speed work may cause these bones to bruise. It is also possible that you are running too much on the balls of your feet. Running on excessively hard surfaces can also be responsible. Placing foam padding under the ball of the foot may alleviate the pain.

If you are feeling pain between the third and fourth toes, you may be experiencing a neuroma. Neuromas happen when the coverings of a bundle of nerve endings become inflamed. Because of their foot structure, certain people are more susceptible to neuromas. You can keep pressure off of the neuroma by putting a ¼ inch of foam or felt padding right behind the area where the toes meet your foot.

Plantar fascilitis is another common cause of foot pain. It usually involves pain on the front of the heel or along the arch. The fascia forms the arch which connects your heel bone to the balls of your feet. If you had both ideal foot as well as an ideal stride, during your run, your weight would roll smoothly from your heel, through your arch, and off of the ball of your foot. The arch would then flatten to absorb your weight and then spring back. Plantar fascilitis happens when the arch loses its flexibility, and fails to spring back.

Since plantar fascilitis involves inflammation, it can be treated by icing the foot. However, as a preventative measure, an arch strapping can be purchased at the drugstore. This can lift your arch and thus prevent plantar fascilitis.

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