By David Freeze
Addressing foot problems for runners and walkers!
An average person, running or walking, takes about 2000 steps per mile. Often, especially when running, the impact is much more than just body weight because of the momentum going forward. Typically for most runners and walkers, the foot should lightly strike the ground in the heel area and then the greatest impact will follow in the mid-foot area. Then the foot should roll forward off the big toe area and start the cycle again.
About eight weeks ago, I started to have a burning sensation under my right foot, so much so that each foot strike was uncomfortable and it only got worse afterwards. And walking down stairs afterwards with shoes off was not fun. I mentioned my discomfort to the staff at Ralph Baker’s Shoes and came away with a metatarsal pad taped under the insole of my right foot. Each day the issue has improved, and I am now back to running regularly.
Last week, during a group breakfast following the Clean Water 5K at Porky’s in China Grove, the discussion somehow turned to foot issues. One of the fit women in the group suddenly pulled off her socks and showed us what her toes were doing. A big toe was trying to work its way under the second toe. Others chipped in with their issues, and I came away in need of more answers.
Runners and serious walkers have more issues than I suspected. Some of these problems are caused by ill-fitting or worn out shoes, and poor running or walking form. Sometimes a narrow, wide, high arched or flat foot will contribute to the issues. And a big increase in training miles or more pavement time can contribute as well to the foot issues. The longer we wait to address a problem increases the likelihood that we may have to stop running or walking, or both, for a period of time. And sometimes, quality orthotics can be used to address the issue.
All this is more reason to visit a quality running and walking shoe store. See the salespeople and tell them about your issues, your performance level and goals. And always bring in your previous shoes so the staff can see the wear marks and other aspects of the shoes. In my opinion, please never buy your running shoes at a box store of any kind! Buy them from a store that can give you a proper fit on a quality shoe.
Pay attention to your running form and get it analyzed if need be. A certified running coach, knowledgeable physical therapist or the serious running shoe store can do this for you. Sometimes ankle and foot exercises including toe raises, ankle circles, heel raises and resistance band work may help the situation.
Here is a short list of the some of the most common foot issues that runners and walkers may need to address.
Blisters usually develop from improper shoe fit, wet shoes, loose socks and hot spots.
Runners toe and the discomfort involved comes from an improper fit, often allowing the foot to move in the shoe and slam the toe against the front of the shoe on each foot strike. Black and lost toenails come from this.
Plantar fasciitis is a big one and can be very uncomfortable along the fibrous tissue band that runs under the foot from heel to toe. Usually, a sharp stabbing in the heel or arch will be so uncomfortable that running will have to stop. Pain will be dreadful first thing in the morning as well.
Bunions cause the joint at the base of the big toe to protrude and the front of the toe to point toward the next toes. Often a better fitting shoe and a flexible sole will address the issue, giving the toes more room.
Metatarsalgia is ball of foot pain and often beneath toes. Morton’s Neuroma is similar in location and usually somewhere between or behind the 3rd and 4th toes.
With all this said, I found relief with the simple little pad behind the ball of my foot. That was my first underfoot injury ever, possibly due to my return to higher mileage, around 200 miles a month, and it was about to stop my running. Ralph Baker, Jr. and the girls at Ralph Baker’s Shoes knew just what I needed.
Ralph said, “We would absolutely appreciate the chance to help runners and walkers with a proper fit and help with their issues. Every condition you mentioned is standard fare for what we do. Unfortunately, for the big toe going under the second, and bunions, actually they’re the same condition called hallux valgus, there is no cure but there is certainly accommodation. We’ve got LOTS of tricks up our sleeves!”
Next up on Saturday, November 22nd is the Girls on the Run 5K and Fun Run. Look for this and more information at www.salisburyrowanrunners.org
