Posts for tag: foot pain
Whether you’re training for your very first marathon or preparing for your tenth, it’s important to begin your training program on the right foot. A lack of experience coupled with the repetitive impact placed on the feet and ankles during a long run can produce enough stress to cause hairline fractures and other debilitating foot injuries.
Many foot problems seen in marathoners are caused by the repetitive pounding over the months of long-distance running. In some people injury is triggered by the abnormal foot biomechanics and in others it is because of poor training. During a 10-mile run, the feet make about 15,000 strikes, at a force of three to four times the body's weight. Even if you have perfect foot mechanics, injuries and pain are often unavoidable with this amount of stress.
To prevent injury during training, it’s important to pay close attention to your feet. When increasing mileage, avoid doing so too quickly. The increased forced can make your feet more susceptible to stress fractures.
Basic tips for training include:
- Follow a training schedule that is appropriate for your experience level
- Start easy and increase your mileage slowly
- Stretch and warm up properly to reduce strain on muscles, tendons and joints
- Choose appropriate footwear based on your foot structure, function, body type, running environment and training regimen
- Never ignore pain. If the pain gets worse with reduced exercise and rest, stop training and visit your podiatrist
Aside from stress fractures which often occur from overtraining, additional foot problems you may experience include:
- Toenail problems, including ingrown and fungus
- Heel pain, such as plantar fasciitis
- Achilles tendon and calf pain
- Toe pain, such as bunions
- Shin splints
Before you start training, Dr. Jesse Anderson III recommends visiting a podiatrist for a complete evaluation of your lower extremities. Our Norfolk and Suffolk office will examine your feet and identify potential problems, discuss training tactics, prescribe an orthotic device that fits into a running shoe (if needed), and recommend the best style of footwear for your feet to allow for injury free training all the way up to your race day. It is especially important to come in for an exam if you have already started training and are experiencing foot or ankle pain.
Training for a marathon is hard work. It takes time and dedication. Dr. Jesse Anderson III offers special interest and expertise working with marathoners to ensure good foot health throughout your entire training program to help you achieve your goals.
It's not uncommon to experience foot pain after a long day of work or a vigorous sport activity, especially as we age. A long day of shopping or yard work can leave feet tired, heavy, swollen and achy- a problem we can all relate to at one time or another.
Achy Feet Factors:
When you are constantly on your feet, a significant amount of stress is put on your legs and feet. Strenuous walking or standing for long periods has an obvious effect on your feet. Other factors include ill fitting, poorly padded shoes, tight socks or stockings and tight garters. Reduced blood circulation to the ankles and feet also causes tired aching feet.
5 Simple Ways to Relieve Tired, Aching Feet
There are ways to relieve pain associated sore feet and legs.
1. Elevate your feet for 15-20 minutes.
2. Soak your feet in warm water or warm a towel with hot water and wrap it around your feet and legs.
3. Massage your feet or have someone massage your feet for you.
4. Exercise your feet, as it can help to keep them healthy - it tones muscles, helps to strengthen the arches and stimulates blood circulation.
5. Wear Orthotic insoles in your shoes. Ask a podiatrist at Jesse Anderson III if an orthotic device is a good fit for your lifestyle
When foot pain persists, it's important to visit our Norfolk or Suffolk podiatric office for a thorough examination. The cause of your foot pain may be more serious than simple stress and over work. Jesse Anderson III can identify serious problems and work with you to determine a treatment plan that will put an end to your tired, achy feet once and for all.