With the Wigan 5k, Half Marathon, 10 mile and family run fast approaching, it’s time to start prepping your feet for the big day.
Well-fitting footwear is essential, and it is best to invest time and money in finding the perfect pair of running trainers for your feet. Cutting cost on ill-fitting shoes that aren’t ideal for the extra stress running puts on your feet could lead to problems that prevent you from performing to the best of your ability.
Shoes that are too tight could compress your foot and the nerves within, leading to painful nerve conditions. Alternatively shoes that are too wide would mean your foot is moving around too much, this could lead to blistering, and also cause you to try to grip onto the shoes with your toes, straining the tendons and ligaments in the foot.
Shoes that are too short will lead to bleeding (bruising) under the nail, causing the toenails to go black and possibly cause pain. At worst the toe nail would come away entirely, although it will grow back, it is a slow process, and the new nail may be thicker or a different shape to the original. If the bruise under the nail is causing discomfort, the blood may need to be released to ease the pressure it is causing to the toe. It is also important to keep your nails short, as having long toenails increases the chance of them banging against the inside of your shoe and causing trauma.
If you run on a regular basis, it is better to invest in 2 pairs of shoes which you can alternate, allowing the previous pair to dry out before reuse. This can help to prevent contracting athletes foot- a fungal infection of the feet that causes extreme itching. It is also important to clean and thoroughly dry your feet after every run. The fungus thrives in a dark, warm, damp environment- so reducing the damp will help keep the athlete’s foot away.
Running socks are also an important factor to consider. They can provide cushioning to give extra shock absorption and help prevent painful blisters.
Whether running for fun or fitness you put yourself and your feet under great stress. On average, you put six times your body weight through each foot when running, which can emphasize any minor or major problems significantly.
Pain is the body’s way of letting you know something is wrong. Listen to your body and act on it.
Most common injuries for runners are :
Pain at the front of the knee
Pain on the outside of the knee
Shin splints
Heel pain
All the above injuries need treatment. If you have one of the above you should consult a podiatrist. The podiatrist can assess the way you walk or run, offer advice, stretches, exercise and also the need for orthoses which are special inserts to go inside your shoes to address abnormalities in the way your foot works.
So when thinking about taking part, its vital that you do the preparation to avoid potential injury on the day.
Remember look after your feet ……you only get one pair!