Due to the repeated pressure placed on the foot during endurance training, endurance athletes can suffer from a variety of foot problems. By wearing proper footwear, changing shoes every 300 to 600 miles (or less if the athlete is heavy) and recognizing the symptoms of an injury early, athletes can prevent injuries or reduce their effects of when they do occur. All endurance training injuries necessitate rest and a trip to the doctor.
Plantar Fasciitis
Perhaps the most common cause of heel pain among athletes, plantar fasciitis occurs when the plantar fascia--a thick band of tissue that runs across the bottom of your foot to connect the heel bone to the toes---becomes inflamed. It can be recognized by a stabbing heel pain that feels the worst first thing in the morning and gradually decreases throughout the day.
Treatment includes icing the injury, taking oral or injected anti-inflammatories, getting rest, wearing orthotic shoe inserts and, in extreme cases, surgery.
Stress Fractures
Overtraining can cause stress fractures in any of the bones in the foot. They are recognized by foot pain on the fracture site, which for runners is usually the second, first or fifth metatarsal. Stress fractures may not appear immediately in an x-ray and may necessitate multiple visits to the doctor. Left untreated, a stress fracture can cause chronic pain and reduced foot movement capabilities. Stress fracture in the toe is commonly treated through "buddy splinting," or wrapping a broken toe with a non-broken one to give the broken toe stability. Stress fractures that occur in other parts of the foot can require a foot cast.
Tendon Strain
The repeated motion that endurance athletes create when they run can cause a variety of tendon strains, one of which occurs just above the foot. This is called tarsal tunnel syndrome. Athletes with flat feet can develop this problem, recognized by pain in the middle of the ankle, and if untreated, it can radiate to the heel, causing pain in that region as well. It is caused by hyperpronation. Tarsal tunnel syndrome can be treated by ice and rest, rather than more extreme medical measures. In some cases, non-steroidal anti-inflammatories will be proscribed for an athlete with this condition.
Nail Injury
Nail injuries are extremely common problems for athletes of all types who spend a great deal of their time performing activities that use the feet. The toenail can split, usually due to too-tight shoes. Nail splits require taping and reinforcement, and can take six to eight weeks to grow back out. The toenail can also become black or purple due to an overabundance of repeated pressure on it. Painful pressure injuries are best deal with by visiting a doctor who can lift the nail bed professionally. Home remedies can be dangerous and may lead to infection.
If the toenail falls off following a nail injury, the Aerobics and Fitness Association of America recommends keeping the nail bed supple with petroleum jelly.
Turf Toe
Turf toe can occur as the result of a poor runner's gait, specifically when the athlete begins his or her run. When a person gets turf toe, he or she has been repeatedly jamming the big toe into the ground during push-off. Without rest, turf toe can become a chronic condition and create an arthritic calcification. Orthotic shoes and anti-inflammatories can also ease turf toe symptoms. An athlete with repeated turf toe problems may wish to see a running coach for corrective exercises.
References
- Sports Injury Clinic: Common Running Injuries
- Mayo Clinic: Plantar Fasciitis
- "Fitness Theory and Practice"; Peg Jordan, R.N.; 1997
