Information about common injuries in runners
Running is a sport of passion; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment. Here you will find resources that explain common problems, and offer information about types of treatment for a running injury.
Burning or tingling sensation in the foot and maybe some numbness
Pain may be sharp or stbbing
Cramping may also occur
No swelling or bumps
DEFINITION
Neuroma
A bundle of nerve endings whose covering is inflamed
Occurs when the tissue surrounding a nerve become enlarged - thickened
Usually a pinching of the third and forth metatarsal bones which compresses a nerve
Generally occurs in adults and more common in females
PRIMARY CAUSE
Excessive Pronation
Pronation is a normal movement of the foot, that allows the arch to flatten to a degree, which helps the body to absorb shock and adapt to different ground surfaces.
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of body weight continuing forward, toward the arch and toes.
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation.
Flattening of the arch (excessive pronation) places pressure on the foot and can decrease the metatarsal arch thus increasing the chance of compression on the nerve creating a neuroma.
With excessive pronation, increased stresses can be placed on the foot.
CONTRIBUTING FACTORS
Flat feet
Wearing of tight, poorly fitting shoes such as pointed high heeled shoes
Aggravated by prolonged standing
Increased stress such as kneeling or ladders
Mechanically there is too much movement of the metatarsals (bones of the foot)
TREATMENT - ADVICE GIVEN MOST OFTEN IN CURRENT LITERATURE
The 3 S's - Stretching, Strengthening and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for most foot and lower extremity, overuse injuries.
Stretching of the foot and massage can help to decrease pressure between the toes and metatarsals.
Strengthening of the foot with the toe curl can help to strengthen the arch.
Supporting the foot with the proper shoes and insoles, can help prevent, improve or eliminate the vast majority of foot problems.
Make sure the shoe has enough room in the toe box.
