Author Archives: dcreamer

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 3^rd and 4^th 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 22^nd is the Girls on the Run 5K and Fun Run. Look for this and more information at www.salisburyrowanrunners.org

By David Freeze

The good and bad of stress and running

   I have written many times that running is an effective and immediate stress-reducing activity. I look for running to provide the best mental therapy while helping me solve my problems and cure just about anything.  Running, and good short of breath exercise, can give us clarity of thought, induce the release of feel-good hormones, can increase energy levels, change your body shape, and make us stronger. The list goes on and I am a big believer.  

  But what happens when running becomes just another stressor? Some runners suddenly just can’t get out of the front door because life is too busy. They are already exhausted and running becomes just another thing to do on a long list of other responsibilities. And what if on top of that you feel that you are just stuck in the mud, you can’t seem to make any progress to get faster or improve at all.

   Stress can be a good thing, and the body can take stress. The body and mind are quite resilient, and, in some cases, stress can help improve running performance, I have had nights of fitful sleep with something on my mind, then found it amazing that the early morning run was fantastic and my worrisome problems were solved. The increase in heart rate at the start of a run can help us feel alive and excited, this adrenalin can help make for a great run if harnessed the right way. A few nerves when beginning the next training run might help you run up that certain hill or enable you to run a little bit faster. The best races usually result following some nerves at the start line. 

   However, don’t underestimate how stress from other areas of your life can prevent the body from performing and recovering. Stress is stress, the body doesn’t make much difference between physical stress, emotional stress, psychological stress. Your body doesn’t recognize the difference between a hard training session or whether you’ve got enough money to pay the bills.  When the body fights back with raised cortisol levels, this can often make us feel as if our own brain is adding to the problem. Short term, that is probably OK, but this type of stress in the long term is never good. Worry, anxiety, pressure with work, in fact all forms of stress can cause fatigue, illness, sleep problems and irritability eventually.

     I have had a very good last year following my own return to running after the back accident. But with that, I have set the bar at the self-imposed level of completing 2,000 miles for 2025. That was my normal minimum for the last ten years prior to the accident, but for sure it is more important this year in my quest to return to normal.

  No one would question that we need to be motivated to accomplish our goals, but would you recognize that it’s also possible to be so consumed to succeed that this motivation can itself add stress and get in the way of any success? For me, the daily, monthly and yearly miles matter maybe too much because I am a goal setter, so any day for the rest of the year is subject to the distraction of completing the miles. My real goal should be not to cause more stress just to get the miles. We’ll see how that goes.

      Next week’s Thanksgiving Day Butterball 5K at The Forum is one of Salisbury’s most anticipated races of the year. Nationally, more races are held on Thanksgiving than any other day all year. Imagine a bunch of excited runners and walkers who want to get their exercise and burn some calories, do it quickly, gather any awards earned and head off then to the rest of the day festivities. It is a high energy event, full of fun and well worth contributing all proceeds to the Terrie Hess House and Prevent Child Abuse Rowan.

    Look for this and other upcoming events at www.salisburyrowanrunners.org