Shoe Related Injuries

Forrest Gump ran for 3 years, 2 months, 14 days and 16 hours… I hope he had good shoes…(he may have suffered from shoe related injuries).

Shoe related injuries

Shoe related injuries are one of the most common injuries among runners and even in people who are just walking around. Do your shins and calves hurt after walking along the beach or boardwalk? Do you find your toes twisting and turning into strange, painful shapes?

We will go over some common shoe related injuries and how to prevent them. At the end, we’ll give you some tips on what to look out for when buying shoes to prevent future injuries.

Plantar Fasciitis (Runner’s Heel)

One of the most common injuries of the summer is a Plantar Fasciitis, better known as runner’s heel. Plantar fasciitis is an inflammation in the bottom of the foot.

Its common characteristics are a sharp, tight, painful sensation at the base of the heel. The pain varies from a slight annoyance to an excruciating pain.

Causes of Plantar Fasciitis (Shoe related injuries #1)

Causes of Plantar Fasciitis are over-training, overuse, and improper/worn-out footwear. Here are some tips to reduce the chance of Plantar Fasciitis slowing you down.

 

  • Wear shoes with proper arch support (some shoes may require inserts to give better support)
  • Wear dedicated running shoes. Running shoes are designed to give additional support for running.
  • Wear shoes that fit properly.
  • Your heel should fit snugly with no slippage.
  • The arch of your foot should fit comfortably snug but not too tight.
  • The toe area should have enough space for you to wiggle your toes.
  • Stretch and roll your foot before and after a run.

Achilles Tendinitis

Achilles Tendinitis is another common shoe related injury. Achilles Tendinitis is very closely related to Plantar Fasciitis. Achilles Tendinitis is inflammation of the lower leg just above the heel.

Runners with Achilles Tendinitis will feel a sharp, painful sensation in the Achilles tendon, thick band of tissue that attaches the calf muscles to the heel bone. This pain can be intense enough to incapacitate people.

Causes of Achilles Tendinitis

Tight calve muscles and unsupported footwear over burden the Achilles tendon (high heels can be especially damaging).

Here are some tips to reduce the chance of Achilles Tendinitis ruining your summer.

  • Wear shoes that fit properly.
  • Your heel should fit snugly with no slippage.
  • The arch of your foot should fit comfortably snug, but not too tight.
  • The toe area should have enough space for you to wiggle your toes.
  • Pay close attention to stretching and strengthening your lower legs.
  • Make sure you are using proper technique when performing lower leg strengthening exercises.

How Proper Running Shoes Can Prevent Shoe Related Injuries

These were just two of the most common running and shoe related injuries. Wearing proper shoes is incredibly important in keeping you safe from injury. Wearing ill-fitting shoes can cause problems. Whether they are too big or too small, improper fitting shoes do not give the support you need.

When buying shoes remember to pay attention to the overall fit. The shoe should be snug but not too tight. The arch should be supportive. The heel should be snug and not allow for unwanted movement.

Don’t buy tight shoes and expect them to stretch. Your casual shoes should offer support, but wearing shoes that favor style over function for long periods of time can cause injury. Your shoes won’t last forever, so remember to replace them when they start to wear.

Thank you for reading the Daily Grind Fitness Blog. I hope this information will help you chose proper shoes and avoid injuries. Now go there and be like Forest. RUN!

Check out proper running and training shoes at Nike.com.