Running is a great exercise, but it could also lead to serious injury. In many cases injury can be prevented by listening to your feet! Subtle imperfections like black toenails or calluses could lead to major injuries, so don’t ignore these seemingly minor issues.
Plantar fasciitis causes heel pain or discomfort through the arch of the foot. This condition results when connective fibers that run along the bottom of the foot become inflamed at the spot where they attach to the heel bone. Runners often develop plantar fasciitis if their foot muscles when are weak. By curling your toes down against a towel or tennis ball, you can effective stretch out these fibers and curb tension that may lead to injury.
Runners develop black toenails when the toenail is closely clipped. This is a signal of bleeding just believe the surface of the toenail. It’s also indicative of shoes are too tight. Try a half size larger or a higher toebox to relieve this pressure. You may want to avoid running down hills until the issue goes away.
Calluses form when there is too much force hitting one part of the foot repeatedly. Overpronation is often the cause, which could lead to Achilles tendinitis, runner’s knee, and shinsplints. Overpronators should get a pair of stability shoes. Those who suffer from supination may want to choose a shoe that has ample support for their high arch.
Bunions form when the toe is receiving extra pressure. A bony protrusion that forms on the side of the foot that may be painful as the big toe moves out of alignment. This problem can be avoided if your shoes are wide enough.
A neuroma is an enlarged nerve and they typically form between the third and fourth toes. Hill running is often the culprit, because it puts abnormal pressure on the ball of the foot. Additionally, this ailment may be indicative of shoes that are too tight, particularly in the toe box.
Image: lululemon athletica