Running foot injuries: the most common, and how to prevent them

Running is a great way to stay fit. It can work wonders for your health, strength and mental well-being. Unfortunately, it comes with certain risks for your feet. As a high-impact activity, running affects our lower body joints in different ways and puts our ankles and feet under a lot of stress. Find out what you can do to actively prevent foot injuries so you can enjoy your run without worries.

The most common foot injuries sustained by runners

Runners who want to take care of their feet should be aware of the most common running injuries. Let’s take a closer look at the typical symptoms and causes of these injuries and see what you can do to prevent them.

Plantar Fasciitis

Plantar fasciitis is an inflammation of the bands of tissue that run along the sole of your foot. This causes severe pain in the foot arch and heel.

Cause

Plantar fasciitis can be caused by excessive stress on the feet, for instance from running with unsuitable footwear or on hard surfaces.

Prevention

Foot stretches and strengthening exercises and a warm-up routine before running can help prevent plantar fasciitis. Runners should choose good quality footwear and avoid increasing their mileage too quickly.

Achilles Tendinopathy (Tendinitis)

Achilles tendinopathy is an injury of the Achilles tendon, which attaches your calf muscles to your heel bone. Typical symptoms are a stiffness and swelling of the tendon.

Cause

The disorder is caused by repetitive stress or overuse of the Achilles tendon.

Prevention

To prevent Achilles tendinopathy, you should gradually increase the intensity of your exercise. Try to avoid suddenly changing to a more intense running style or running for much longer than you usually do.

Ankle Sprains

Three ligaments keep your ankle bone in place. When you sprain your ankle, one of these ligaments is stretched or torn.

Cause

Ankle sprains usually occur when you make an awkward step or twist your ankle. Hard and uneven surfaces can increase the risk of missteps while running.

Prevention

Proper footwear supports your feet and increases your balance. Stretching and strengthening exercises can also help to ward off ankle sprains.

Metatarsalgia

Metatarsalgia is a condition that affects the midfoot region and causes pain in the ball of the foot.

Cause

Metatarsalgia is a common injury caused by intense running, especially with footwear that does not fit properly.

Prevention

Regular exercises can strengthen your feet muscles and improve stability. Make sure you wear footwear with sufficient cushioning to reduce the impact of running on your metatarsal bones.

Morton’s Neuroma

Morton’s neuroma occurs when tissue and nerves between the toes are irritated or damaged. This can be extremely uncomfortable and feel like a pebble is stuck under your foot.

Cause

Morton’s neuroma can be caused by repeated stress on the forefoot while running.

Prevention

Alleviate the pressure on your feet. The arch support and cushioning of INFINIRI socks are ideal for this. Stretching exercises and taking regular breaks are also essential.

Posterior Tibial Tendon Dysfunction

The posterior tibial tendon connects the calf muscle to the bones in your foot. An inflammation of the tendon can cause pain and swelling. If chronic, it can even lead to a collapse of the foot arch, resulting in flatfoot.

Cause

The injury is caused by repeated stress, which irritates or inflames the posterior tibial tendon.

Prevention

Increase your activity gradually, take light steps while running and avoid uneven terrain. You should also choose footwear with proper arch support, such as INFINIRI health socks.

Blisters

Blisters are fluid-filled bubbles that form on the skin. While they may not be as serious as other injuries, they can cause considerable discomfort.

Cause

Blisters can be caused by the skin rubbing against your socks, which is often made worse by moisture and heat. This is much more likely to happen when wearing inadequate footwear.

Prevention

Wear socks and shoes that give your feet sufficient support. INFINIRI health socks with their cushions and gentle compression are a great choice.

How to reduce the risk of running foot injuries

Thankfully, there are some simple measures you can take that help prevent most of the injuries runners are vulnerable to.

Invest in good trainers and socks

Good footwear goes a long way to keeping your feet healthy. Whereas poor footwear can pose additional risks while running, the right shoes and socks are designed with the needs of your feet and body in mind.

INFINIRI support socks offer comprehensive protection against various running injuries, as they reduce the impact of running on your joints, knees and back during every phase of walking. Firstly, the heel cushion absorbs the strain when your heel touches the ground. During the mid-stance phase, you are supported by the splayfoot pad and the compression around the midfoot. Finally, your foot is cushioned and guided when it pushes off the ground, so every step you take is comfortable and safe.

Don’t skip warm-up and stretching

Even if you are raring to go, you should give your feet the time they need to warm up before running. Warming up and stretching allow the parts of your foot to cope much better with the challenges of running. Stretching prepares your muscles and tendons for the activity and greatly reduces the risk of injury.

Have recovery days

Your feet do the heavy lifting when you run, so you should give them a day off every now and then. It is also best to take a break from running when recovering from a previous injury. Treat your feet with the care they deserve, so you can continue to run pain-free for years to come.

Combine your running activity with strength training

Your fitness routine is more than the sum of its parts. Ideally, your running and strength training should go hand in hand. This will not only improve your general fitness and endurance but also make your feet more resilient.

Choose your training trail wisely

Planning ahead can make all the difference. Consider your running route carefully with regards to its demands on your feet. Avoiding hard surfaces and uneven terrain can help reduce the impact on your feet and prevent foot injuries.

Enjoy your run to the fullest without risking foot and ankle injuries. Proper footwear is key to minimising the likelihood of an injury from running. INFINIRI health socks give your feet the support they need, whether you are running, exercising or just going about your daily business. Feel free with every step.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for advice on managing injuries or discomfort.