Running is a dynamic and exhilarating activity that puts significant stress on your body, especially your feet. As the foundation of your running form, your feet play a crucial role in:
-
- Absorbing shock
- Propelling you forward
- Maintaining balance
Your foot is a complex structure that is made up of 28 bones, 33 joints, and over 100 muscles, tendons and ligaments. These components work together to provide you with support, stability and flexibility.
The foot can be divided into three main sections:
- Hindfoot — Responsible for absorbing shock and providing stability
- Midfoot — Adapts to uneven surfaces and transfers weight from hindfoot to forefoot
- Forefoot — Responsible for propulsion and push-off
The foot structure can become injured during running. Some studies show that up to 80% of endurance runners experience an injury each year.Â
15 types of foot injuries or conditions from running
Running is a fantastic way to stay fit and healthy, but it can also increase your risk of the following injuries or conditions:
- Ankle sprain — An ankle sprain happens when you roll or twist your ankle beyond its normal range of motion, causing the ligaments around the ankle to be stretched or torn. Symptoms can include:
- Pain
- Swelling
- Bruising
- Difficulty walking
- Plantar fasciitis — Plantar fasciitis is caused by the inflammation of the plantar fascia, a tissue connecting your heel to your toes. It can be worse in the morning or after periods of inactivity and can cause a sharp, stabbing pain in your heel.
- Stress fracture — A stress fracture is tiny cracks in the bones in the feet, often caused by overuse or repetitive stress, that can happen in any bone in your foot, but most commonly in the metatarsals.
- Morton’s neuroma — This condition is caused by the thickening of the nerve between the third and fourth toes and can be exacerbated by tight-fitting shoes. It may feel like a pebble in your shoe or a burning sensation between your toes.
- Hallux rigidus — Hallux rigidus is the stiffness or arthritis of the big toe joint. It can cause symptoms like:
- Pain
- Swelling
- Limited range of motion in the big toe
- Metatarsalgia — Pain in the ball of the foot is known as metatarsalgia. It can cause:
- Pain
- Tenderness
- Swelling in the ball of the foot
- Posterior tibial tendon dysfunction — This condition causes inflammation or degeneration of the tibial tendon, which supports the arch of your foot. It can lead to the collapse of the arch and pain on the inside of the ankle or arch.
- Achilles tendinitis — Achilles tendinitis is the inflammation of the Achilles tendon, which connects your calf muscle to your heel. It can cause pain in the back of the heel and stiffness in your calf muscle.
- Blisters — Blisters are fluid-filled spots caused by friction between the skin and footwear. They can cause pain and discomfort.
- Bunions — Bunions are a bony bump at the base of the big toe. They can interfere with walking and cause:
- Pain
- Swelling
- Redness at the base of the big toe
- Runner’s toe — Repeated trauma to your toenail can result in developing runner’s toe, which can result in toenails that are:
- Painful
- Thickened
- Discolored
- Ingrown toenails — Ingrown toenails are toenails that grow into the surrounding skin and can be due to wearing tight-fitting shoes or an injury to the toe while running. They can cause:
- Pain
- Redness
- Swelling
- Infection
- Tarsal tunnel syndrome — This condition is caused by the compression of the posterior tibial nerve, which runs behind the ankle. It can cause symptoms like:
- Pain
- Numbness
- Tingling
- Weakness
- Sesamoiditis — Small bones under the big toe joint can become inflamed, causing sesamoiditis.With this condition, you experience pain in the ball of your foot when you push off.
- Peroneal tendinitis — The peroneal tendons run along the outside of your ankle. When they become inflamed, it’s known as peroneal tendonitis. It can cause pain along the outside of your ankle.
Physical therapy for running-related foot injuries
Physical therapy can play a crucial role in helping runners recover from foot injuries. Physical therapy techniques can help address pain, improve mobility and restore function. Effective physical therapy treatments for running-related foot injuries include:
- Joint mobilization — Your physical therapist will carefully move the joints of your affected foot through its natural range of motion to help improve mobility and reduce stiffness.
- Therapeutic exercises — Your physical therapist may recommend specific exercises to help strengthen the muscles, improve flexibility and enhance proprioception.
- Graston Technique® — This technique involves your physical therapist using specially designed stainless steel instruments to detect and treat areas of soft tissue fibrosis or scar tissue (adhesions). By breaking down these adhesions, it can help reduce pain and improve mobility.
- Dry needling — Dry needling involves a certified practitioner manually inserting thin, sterile needles into trigger points, which are areas of muscle tension or knots. It can help reduce pain and improve muscle function.
- Myofascial release — During myofascial release, your physical therapist will apply pressure to the fascia, a connective tissue that surrounds the muscles. It can help release tension and improve flexibility.
- Kinesiology taping — This technique uses special elastic tape to provide support, reduce pain and improve lymphatic drainage.
- Class IV laser therapy — This noninvasive treatment uses low-level laser light to help reduce inflammation, promote healing and reduce pain.Â
Confidently return to running with the help of REPAIR SI
At REPAIR SI, we understand the challenges runners face when dealing with foot injuries. Our team of experienced physical therapists is dedicated to helping you recover and get back to doing what you love. We offer a personalized approach to treatment, tailored to your specific needs and goals. In addition to our physical therapy treatments, we also offer sports recovery and personal and performance training. We have the tools and expertise to help you heal effectively and get back to running.Â
Contact our team today for more information or to schedule an initial appointment.