Tag: feet

Runners, it’s time to love your feet too!

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

We’ve all been there – finally sitting down at the end of a long run, we pull off our socks and trainers and gently nurse our hot and throbbing feet, and wonder why on earth they hurt so much. Whether it’s blisters or pinched nerves, bruises or skin infections, we only ever seem to give our feet the love and attention they deserve when they really start to hurt.

On the front line

This is clearly far too late – especially when you consider the fact that when it comes to running, our feet are well and truly on the front line. Everything starts with your feet. They are the base that you build your entire running technique upon and when they are suffering, the rest of you suffers too. Injuries to your feet – the second most common site of problems after the knee – can affect your entire body, from your shins to your knees, and your hips to your back.

Time to focus on our feet

So, think about the amount of attention you pay to the rest of your body – whether it’s by making sure we’re warming up properly to drinking plenty of water or eating the right meals pre-race – and start giving the same consideration to preparing and caring for your feet. Here are three quick suggestions think about.

  1. The right shoes

The most obvious point (at least to anyone who has ever run any distance in the wrong shoes) is that you must have the right shoes for your feet and the terrain you’re planning to cover. Skip the general sports stores and head for your local specialist running shop – there should be an expert there who knows how to fit shoes properly and who will make sure your feet find their perfect partner.

  1. The right socks

It seems sock technology has advanced almost as much in recent years as it has for shoes, and you should no longer be satisfied with wearing just any old sock for your run. Getting the right pair of specially formed acrylic socks can dramatically increase your chances of avoiding blisters, as well as keeping your feet cool and healthy.

  1. The ice treatment

Our feet get hot when we go for a run – it’s perfectly natural – but sometimes this can be very uncomfortable, particularly if they swell up. Soak your feet in a bucket of ice water to calm them down (if you can stand it – use a cold hose if you can’t) – although don’t risk frostbite by exposing them to ice for longer than 20 minutes.

Seek advice

Finally, if you have problems with your feet that just aren’t going away, go and see a professional. Find out who has a good reputation among your fellow runners, and give your feet a treat for once. They’ll thank you for it.

Until the next time,

Mohsin Salya.

3 Foot Injuries to Watch Out For When Running

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

When you’re a runner, there’s always the fear and possibility of injuring yourself. One of the most common injuries are foot injuries, naturally, as this is the part of the body that takes the shock and impact whilst running. The foot is active in both the landing and push-off phases of the running cycle, so it’s involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off).

In this post I will discuss the three most common foot injuries to watch out for when training, and how to treat and prevent them.

Plantar Fasciitis

This is pain along the bottom of your heel – it is particularly bad first thing in the morning when you get out of bed. This is caused by excess tension or pulling on the plantar fascia, which runs along the bottom of your foot, resulting in painful inflammation.

Treat it by:

  • Cross-training
  • Taking anti-inflammatories
  • Rolling your foot over a frozen water bottle
  • Pumping your ankle up and down 10 times before getting out of bed
  • Wearing shoes with arch support
  • Stretching your calf

To prevent Plantar Fasciitis stretch, strengthen and foam roll your calves regularly. Additionally, shorten your stride – aim for 180 foot strikes per minute.

Ankle Tendinitis

This is pain on the outside of your ankle beneath the bone and toward the back of the joint. This may start out mild but can worsen over time with repeated running. Ankle tendinitis is caused by a big bump in mileage stressing out the two tendons that run along the outside of your ankle, causing them to become in flamed.

Treat it by:

  • Cross-training
  • Applying ice for 15 minutes, five times a day
  • Stretching and foam rolling your calves
  • Talk to a sports doctor if discomfort lasts – they may recommend a brace

Ankle Tendinitis can be prevented by doing regular foot eversions and calf raises.

Stress Fracture

This is a pain in your forefoot or heel, which is usually most pronounced during running and worsens over time. This is something that can develop over time when the demand on the bone exceeds the bone’s ability to withstand the force.

Treat it by:

  • Seeing a sports doctor for immediate diagnosis – they will advise you to rest and this can reduce recovery time.
  • Cross-training

Stress fractures can be prevented by upping your mileage gradually. If you over pronate whilst running, try arch supports. Getting enough calcium and vitamin D can help prevent stress fractures, and additionally you should strengthen your core and hips with exercises.

Until next time,

Mohsin Salya