Even runners who never progress past a leisurely jog can experience foot problems. Sports Injury Bulletin notes that your feet and legs strike the ground 700 times for every mile you run, with an impact of two or three times your body weight. Sprinting -- running at top speed -- increases the strain that running already places on the muscles, tendons, ligaments and bones of the foot, increasing injury risk. If symptoms don't improve despite self-care, see your doctor.
Plantar Fasciitis
According to North Coast Foot Care, 1 million runners develop heel pain every year; the most common cause is plantar fasciitis. The culprit: inflammation of the plantar fascia -- a band of fibrous tissue connecting the heel bone to the base of the toes. Plantar fasciitis is also called subcalcaneal pain. The primary symptom is pain in your heel, especially when taking the first step of the day or standing up after prolonged sitting. Plantar fasciitis can be caused by over-pronation, in which the foot rolls to the inside during sprinting. Over-training and running on hills can also play a role. Plantar fasciitis is treated with rest, applications of ice and stretching exercises; your doctor may advise wearing a splint at night.
Nerve Entrapment
A nerve entrapment -- also called a nerve impingement or a pinched nerve -- can occur when bone, muscles or tendons put too much pressure on a nerve. This can be caused by running shoes that are too tight, as well as by over-training. Symptoms include numbness or tingling, muscle weakness and pain on the top of the midfoot, sometimes extending to the toes. You also might experience "twanging" sensations and sudden, shooting pains. Nerve entrapments are more common in runners with naturally high arches; a history of ankle sprains can also be a factor. The treatment is rest, ice, physical therapy and anti-inflammatory medications. Your doctor also might recommend steroid injections. Although most nerve entrapments heal within days or weeks, severe cases require surgery.
Heel Bursitis
Bursitis -- an inflammation of the bursa, or liquid-filled sacs that cushion joints -- can occur in the area where the Achilles tendon meets the bone of the heel. With heel bursitis, also called retrocalcaneal bursitis, the pain is located primarily behind your heel and is exacerbated by running. The skin on your heel might thicken, redden and swell; you also could develop a bump, often tender to the touch, on the back of your heel. Like many other foot problems, heel bursitis is a repetitive stress injury, caused by improper warm-up or running technique, over-training or running on uneven terrain. It is treated with rest, ice, and stretching; your doctor might recommend wearing open-back shoes to reduce pressure on the heel.
Prevention
Good-quality, supportive, properly-fitted running shoes are essential to preventing foot problems from sprinting. Drpribut.com notes that shoes that are too flexible in the middle can cause plantar fasciitis; discard and replace any shoes that bend before the ball of the foot. Reduce the risk of nerve entrapment by making sure shoes aren't too tight-fitting or tightly laced; ensuring that shoes don't cut into the back of the foot can help prevent heel bursitis. Take time to warm up and cool down after every workout. Finally, avoid over-training. A good rule of thumb is to never increase the intensity, duration or frequency of training by more than 10 percent a week, and don't increase more than one factor at a time.
