Running is a very popular way for many to get fit, as well as providing escapism from the stresses and strains of everyday life. Whether you're a serious runner or just just a beginner, you need to think about how you are looking after your body, especially your feet. Here are some tips and advice that everyone should follow to avoid injury or long term damage:

- If you are new to running, make sure that you build up your fitness gradually over time. Start with a mix of walking and running to allow your body to adjust.

- Ensure that you follow a good stretching and warm up routine to allow your muscles and joints to prepare for the run.

- Drink plenty of fluid before and after your run, as exercise makes you sweat and dehydrate.


Choosing the right running shoe

It is very important to to wear the right footwear. Different sports can require slightly different types of training shoe. Running shoes generally have a slightly raised heel, with plenty of cushioning for stability. They will also have a toe box that is large enough to accommodate the pressure on the forefoot and give your toes plenty of space to spread out during the stride. The covering should be a light mesh-like material which allows the foot to breathe.


Injuries and complaints

Due to the stress on the lower limb and foot during running, injuries and complaints are quite common. If the problem is serious then you will need to see your GP or a podiatrist. Listed below are some of the more common ailments and some solutions that you can try yourself.

Foot blisters

Condition

A blister is a bubble of fluid under the outer layer of skin. The fluid may be clear or filled with blood or pus. There are many possible causes of blisters including a burn, disease, an allergic reaction, or from your skin rubbing against something.

Advice

- Make sure your shoes are well fitting
- Try wearing 2 pairs of socks - this helps prevent the foot rubbing up against the shoe
- Use an anti-blister cream before taking part in vigorous walks or runs
- For plantar blisters, use a cushioning insole or forefoot cushioning insert

Solution

- Poron Active Insoles
- Gehwol Anti-blister
- Scholl Blister Plasters


Over Pronation

Condition

Pes planus otherwise termed as flat feet is a biomechanical problem, where the arch of the foot appears flattened. This causes the foot to roll inwards in order to gain contact with the floor and support the weight of the body.

Advice

- Is treated with orthotics (special insoles) to provide biomechanical support
- If there is little room in the shoe, try using a valgus pad
- Ensure you see a doctor/podiatrist if the condition/pain does not improve

Solution

- Slimtech Orthotics
- Valgus Pads
- Scholl Adjustable Gel Arch Supports


Sweaty Feet

Condition

Feet contain 250,000 sweat glands that constantly secrete moisture to keep feet moist, supple and healthy. However many feet are prone to excessive sweating, which can lead to irritable feet.

Advice

- Keep feet clean and dry
- Wear breathable cotton or woolen socks
- Try wearing spacious leather shoes
- Try using a cream or spray with deodorising properties

Solution

- Foot Deo Spray (Imperial Feet)
- Scholl Odour Control Insoles


Heel Pain

Condition

Heel Pain Syndrome is caused by repetitive pressure placed on the heel of the foot when walking, which causes soreness of the heel. Three types of heel pain include Bursitis, Plantar Fasciitis and General Heel Pain Syndrome.

Advice

- Cold presses or ice packs
- Anti-inflammatory tablets
- Cushioning heel pads
- Massaging the foot / muscle stimulation
- Stretching exercises
- Insoles or orthotics

Solution

- Airplus Gel Heel Cups
- Sport & Work Insole
- Scholl Heel Cushions


Metatarsalgia

Condition

The metatarsal region refers to the ball of the foot. Metatarsalgia is a burning sensation in the ball of the foot that can be either mild or severe, and can sometimes be a recurring problem.

Advice

- Metatarsal supports
- Ball of the foot cushions
- Reusable gel pads
- Insoles or orthotics
- Stretching exercises
- Shoes with wide toe box and sensible heels

Solution

- Stomach Shaped Met Pads
- Elastic Metatarsal Bandages
- Scholl Metatarsal Arch Supports


Athletes Foot

Condition

Athlete's foot is a fungal infection that usually appears between the toes, however the infection can affect any part of the foot or toenail.

Advice

- Let feet breathe throughout the day
- Bathe the foot at least once a day with soap and warm water
- Don't share socks, footwear or towels
- Try using specialist Athletes Foot creams such as Lamisil At Cream or Spray

Solution

- Lamisil AT Cream


Shin Splints

Condition

Shin splints can cause pain in the front lower leg due to minor tearing of the anterior muscle (muscle between mid-foot and knee) from the shin bone. There are two types of shin splints: Anterior Shin Splints, located in the tibia (front portion of shin) and posterior Shin Splints, located on the medial (inside) part of the tibia.

Advice

- Gentle stretching of the posterior leg muscles before and after exercise
- Apply ice after exercise to reduce swelling
- Rest the leg as much as possible
- When exercising avoid running uphill or on hard surfaces

Solution

- Airplus Gel Insoles
- Scholl Air-Pillo Gel Insoles


Achilles Tendonitis

Condition

The Achilles tendon is a large tendon that joins with the gastrocnemius and soleus muscle, and inserts into the calcaneous (heel bone) at the back of the leg. Achilles tendonitis is where the tendon becomes inflamed or begins to degenerate.

Advice

- Orthotic inserts for prevention and heel raises for treatment
- Adequate stretching before exercise
- Reduce length of activity
- Avoid walking/running uphill
- Apply ice to the Achilles tendon after exercise to reduce inflammation

Solution

- Prothotics Professional
- Clearly Adjustable Heel Lift