Unlock Running Potential: Custom AI Training for Better Health [ba95]

As people focus on running, they are also increasingly recognizing the importance of healthy exercise.Although running has many benefits, the feet endure the most hardship.As the most important 'weapon' for runners, feet undoubtedly become one of the body parts that need the most care.

During long-distance running, only by protecting your feet can you achieve better results. Wearing inappropriate shoes, having an unscientific running posture, choosing the wrong practice field, and neglecting foot care after practice can all lead to foot injuries.

Our feet are in a state of continuous work or high tension year-round. They bear the body's weight and the impact from labor or exercise. Ignoring foot health can not only damage the feet but also affect the overall health of the body. Today, let's discuss how to protect our feet in daily life!

What are the common foot injuries from running?

1.Blisters

Blisters are a common issue for many runners, caused by high temperatures, humidity, friction, and pressure on the feet. Once a blister forms, discomfort or pain is immediately felt in the surrounding area.

2.Calluses

Runners' feet contact the ground much more frequently than those of ordinary people, making the skin prone to calluses. If calluses cause pain upon ground contact, it may alter the running force, leading to injuries.

3. Corns

Corns form from prolonged pressure and friction on a localized area of the skin, causing thickened skin. Over time, the thickened skin forms a core surrounded by layers of skin that also thicken and push inward, embedding the core deeply into the flesh and causing pain when walking or running.

4. Black Toenails

Runners may get black toenails due to unique toenail shapes, tight shoes, or participating in downhill races. The impact on the nail bed often goes unnoticed during running but becomes very sensitive afterward. The pressure under the toenail increases, causing continuous pain even when wearing shoes and socks.

5. Athlete's Foot

Athlete's foot is mainly caused by fungal infection, often starting on one foot and spreading to the other after weeks or months. Blisters usually appear on the toe pads and sides, most commonly between the third and fourth toes, and can also appear on the sole, forming deep blisters that may merge into larger ones.

6. Dyshidrotic Eczema

Dyshidrotic eczema is a symptom of an eczema-prone constitution, often affecting both feet simultaneously. In contrast, athlete's foot, caused by fungal infection, typically starts on one foot and spreads to the other later.

7. Plantar Fasciitis

The fascia is a tough fibrous connective tissue throughout the body. The plantar fascia connects the heel bone to the toe bones. If it becomes inflamed, irritated, or swollen, it is usually most sensitive in the morning, with pain typically located in front of the heel. Pressing the heel can cause significant pain, often leading to a limping gait.

Plantar fasciitis is common in those with a history of foot injuries, wearing shoes with poor arch support, pregnant women, people with high arches, rigid flat feet, leg length discrepancies, or runners who suddenly increase their training volume. This condition tends to recur and heals slowly, potentially causing other foot injuries.

8. Arch Pain

Unexplained arch pain may be related to the posterior tibial tendon connected to the arch. Tendon injury or inflammation can cause the arch to collapse, leading to discomfort. Navicular bone issues or stress fractures can also cause pain. It is essential to have an evaluation by a sports medicine specialist or podiatrist.

9. Bunions

Bunions are a condition where the big toe joint swells and protrudes. During running or walking, the body's weight falls on this area, causing pain with each step due to tissue and nerve compression. Some people are more prone to bunions due to weaker foot structures, arthritis, wearing high heels, or leg length discrepancies.

How to protect your feet from such injuries?

1. Wear suitable running shoes

For running gear, it's best to wear shoes with softer, thicker soles to protect the feet. If running on asphalt roads, a pair of cushioned shoes is necessary. Hard running shoes cannot effectively cushion the impact from the ground. 

When running on uneven terrain, elastic cushioning can reduce foot discomfort, even when stepping on hard objects like stones. Therefore, shoe comfort is crucial. 

2. Wear sports socks while running

Inappropriate socks are a primary cause of blisters and calluses. Wet socks or cotton socks can also cause blisters. Choosing well-fitting socks is as important as choosing well-fitting shoes. Without socks, the feet and shoes will constantly rub, easily causing injuries. Socks can absorb sweat during running.

3. Don't tie shoelaces too tightly

Shoelaces should not be tied too tightly while running, as this can impede blood circulation in the feet. Regularly soaking feet in hot water can reduce muscle stiffness, enhance joint ligament elasticity and flexibility, and prevent injuries. Maintaining good foot hygiene also helps in foot care.

4. Choose soft running surfaces

For daily running practice, choose soft tracks and avoid running on hard concrete surfaces. When running uphill, use the forefoot to land, lean slightly forward, take smaller steps, and strengthen the push-off. When running downhill, lean slightly back, land on the heel first, then transition to the whole foot. Always be cautious to avoid running too fast due to inertia, which can be dangerous.

5. Do proper warm-up exercises before running

Before starting to run, do thorough warm-up exercises, especially for the hip, knee, and ankle joints, muscles, tendons, and ligaments. If the warm-up is inadequate, foot injuries are more likely during running.

6. Maintain correct running posture

Running posture should be scientific and reasonable. Avoid landing on the heel first; use the forefoot to land, utilizing the arch's elasticity for cushioning and reducing landing resistance. Extend the leg during the push-off, and use the cushioning force effectively when landing. This makes running feel light and elastic, reducing foot burden and preventing injuries.

Summary

Runners who engage in long-term running should always pay attention to their foot health. Avoiding blisters, calluses, black toenails, plantar fasciitis, and arch pain is crucial. These foot injuries not only cause physical pain but also disrupt or interrupt running training plans. Therefore, preventing foot injuries is very important. If you encounter any of these injuries, seek medical treatment promptly.

Want to learn more about sports injury knowledge? Tonight, national first-class athlete and long-distance runner @Jelly Bunny Earswill continue to discuss professional care knowledge about ankle sprains in the Codoon live room. Click the image below to enter the Codoon live room. See you at 20:00 tonight with Running Bunny~