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

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.

Black Toenail

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

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

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.

Neuroma

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

Lexington, Kentucky may be best known sprawling, beautiful horse farms, but the city has recently received notoriety for another reason — it’s the most sedentary city in the United States.

According to a new study from Men’s Health Magazine, Lexington is the most exercise-phobic city followed by Indianapolis, Indiana and Jackson Mississippi. Seattle, San Francisco and Oakland, California were ranked among the most physically active.

“What hurt Lexington most was the actual amount of activity, or exercise, people reported engaging in — any physical activity at all, which was relatively low,” said Matt Marion, deputy editor of Men’s Health. “And they did have higher rates of deaths from deep vein thrombosis (DVT) as well.”

Men’s Health included 100 cities in its study, and examined often residents exercise, the number of households that watched 15 hours of cable television a week and bought more than 11 video games a year, and the rate of DVT, a blood clot in a vein, which is often associated with lack of exercise.

“When we crunched the numbers Lexington finished at the bottom,” Marion explained. “In certain cities there is a more laid-back lifestyle. That’s fine, but there is not that same drive you’ll see in certain parts of the northeast or California, or the northwest where people get up every morning and run or hit the gym.”

Check out the complete results in the latest issues of Men’s Health.

Plenty of people let sedentary lifestyles sneak up on them. Many us us sit in front of a computer screen during the day and come home to only sit in front of the television set. These lifestyles are common, but they’re also detrimental to your health.

Researchers have found that physical activity is associated with healthier aging. Simply stating physically active can significantly reduce or slow the the profession of many age-related ailments and improve overall health as we age.

Heel pain is one of the most common complains among young and old alike, often due to a lack of physical activity. While athletes can develop heel-related issues when they exercise too hard and take their physical activity to an extreme, the opposite can also be said about about extreme inactivity. Remember to get some form of exercise every day to not only ensure the health of your feet, but to ensure the entire health of your body.

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Read more about heel pain on this website.

Image: SCA Svenska Cellulosa Aktiebolaget