Don't let painful feet keep you off the street!
Below are four common ailments that affect runners and some simple solutions that will keep you in tip top shape!Black Toenails
- If sneakers do not fit properly, your foot can slide forward with each step. The constant tapping against the toenail can make it bleed underneath, also known as subungual hematoma. It can cause pain and eventually loss of the nail.
- Make sure your sneakers fit not too snug or loose. There should be about a thumbs-width distance between your big toe and the end of your shoe, without the heels sliding up and down. Also keep your toenails trimmed!
Plantar Fasciitis
- One of the most common causes of heel pain and affects women more than men. The plantar fascia is the flat ligament that connects your heel bone to your toes. If it gets stretched too far and tears, it causes inflammation and can cause pain.
- Find a pair of sneakers that support your specific type of foot. People who have pronation (feet roll inward), high arches, and flat feet are more prone to this condition. Running long distances on hard surfaces can cause heel pain as well; try running on softer dirt trails.
Blisters
- The skin on your feet can collect fluid between the top and bottom layers of the skins from constant friction, moisture, and heat. The fluid in a blister actually acts as a cushion, but it can be painful if the blister breaks open and could lead to infection.
- Breaking in new sneakers can lead to blisters. Try breaking in your sneakers gradually over a few weeks. Walk around in the shoes first and when you do start running, keep it to shorter distances. If you do notice a blister starting to form, apply a band-aid or piece of tape on the area to help prevent further irritation.
Heel Fissure
- When the skin of the feet become extremely dry and the constant motion of running can cause it to crack. If the crack is deep enough, it can bleed and get infected.
- Try using a pumice stone to gently slough off dead skin cells and follow up with a thick moisturizer. When you are not running, try to avoid shoes that expose your skin, like sandals, that could dry out your skin more.
To read the article, go to: http://www.prevention.com/fitness/fitness-tips/4-ways-prevent-foot-pain-and-injuries
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