2 Running Injuries That Will Keep You Out Of That Marathon

If you love to run in charity marathons, you're likely training up right now as the weather turns nice. In spite of how healthy you are, you are still at risk of foot injuries that could turn you into a spectator. Learn about these two common runner's problems and how to prevent them from ruining your next marathon.

Plantar Fasciitis

The plantar fascia is a small band of tissue on the bottom of the foot. It connects the bones in your heel with the base of your toe bones and is helpful for maintaining the arch in your foot. Plantar fasciitis is a painful condition that occurs when this tissue becomes irritated.

The typical symptoms of this include:

• a burning sensation on the bottom of the foot, especially when pressure is put on the foot
• a sharp pain that goes from heel to toe when walking

The pain can occur when you first get out of bed, or shortly after you start a run.

The causes of this injury include:

• tense or weak foot muscles
• inadequate warmup before running
• overuse of foot muscles
• running shoes that don't fit properly

The types of treatment for this condition include:

• ice packs for immediate and temporary relief
• exercises to relieve the tension in the foot muscles
• physical therapy to slowly stretch the foot muscles
• shoe inserts that support the plantar fascia
• anti-inflammatory medications such as ibuprofen

Podiatrists may recommend a steroid injection to reduce the inflammation of the plantar fascia. If you have persistent pain, they may suggest a surgical procedure on the tissue band to relieve the muscle tension.

Achilles Tendinitis

The Achilles tendon connects your calf muscles to the heel bones. It is responsible for the foot joint being able to move your foot up and down. Achilles tendinitis is severe pain in this tendon due to a sudden injury or irritation.

The typical symptoms of this include:

• a dull or sharp pain in the tendon from your heel up into your calf
• redness and swelling along the tendon
• tenderness when pressing on the tendon or moving the foot up and down

The pain can be so intense that you can't put weight on your foot.

The causes of this injury include:

• overuse causing irritation of the tendon
• inadequate warmup technique
• running shoes that don't fit properly
• a sudden force on the foot that tears fibers in the tendon

The types of treatment for this condition include:

• ice packs for immediate relief
• exercises to slowly stretch the tendon
• anti-inflammatory medications such as ibuprofen
• physical therapy on the heel and calf muscles

Your podiatrist can order custom orthotics for your shoes that support your heel and remove stress from your Achilles tendon.

Both of these conditions can be so painful that they will keep you from running. Your foot doctor can show you the proper way to warm up your foot and leg muscles to prevent these from happening before and during a run.

For more information, contact Pinker & Associates or a similar organization.