As the roads clear of snow and Central New Yorkers gear up for outdoor activity many runners are anxious to dust off their trainers and get outside for an open run. The physicians at Syracuse Orthopedic Specialists (SOS) encourage novice and seasoned runners to enjoy their runs safely this year. Zerah Ali, DPM, and member of the SOS Foot and Ankle Team, discusses safety for runners.
“Maintaining foot and ankle health is crucial for runners of all levels, whether they are recreational, competitive, or elite,” comments Dr. Ali. “Our goal at SOS is to work with patients to prevent injury and provide quality orthopedic care should injury occur during a run or other physical activities.” The SOS Foot & Ankle team offer comprehensive services for foot care including traumatic injury care, Podiatry, Orthopedic and Sports Therapy, and Pedorthic care at the SOS Shop.
Runners often face the risk of overuse injuries such as heel pain (plantar fasciitis), Achilles tendonitis, sesamoiditis, stress fractures, posterior tibial tendonitis (PTTD), and calcaneal apophysitis, particularly in children and adolescents. To effectively address any pain, an evaluation by a foot and ankle doctor can pinpoint the underlying issue and recommend the best treatment options. Custom orthotic devices are frequently employed to alleviate these conditions. The SOS Shop is available for patients seeking guidance on appropriate orthotics.
Preventative Management of Running Injuries
Heel Pain
Heel pain is one of the most common complaints among runners, typically resulting from inflammation of the ligament supporting the arch, known as plantar fasciitis. At the first sign of heel pain, it is advisable to:
- Engage in stretching exercises
- Use sturdier shoes featuring arch supports
- Apply ice to the affected area and take anti-inflammatory medications
If heel pain persists, consulting a foot and ankle doctor for further evaluation and treatment is recommended.
Achilles Tendon Pain
Tendonitis can affect the Achilles tendon as well as other tendon areas in the foot and ankle, signaling potential overuse. Beginners may experience tendonitis due to overly ambitious training regimens. Upon noticing tendon pain, immediate steps should include:
- Resting the affected area
- Applying ice
- Stretching
- Taking anti-inflammatory medications
Should the pain continue, it is wise to seek professional help from a foot and ankle doctor, who can provide guidance on orthotics and physical therapy.
Stress Fractures/Broken Bones
Many runners mistakenly believe that they can walk on a broken bone without issues. Stress fractures can develop in the foot, often showing delayed symptoms like swelling and pain. If you suspect a stress fracture, remember the RICE method—Rest, Ice, Compression, and Elevation. If pain and swelling do not improve after three to four days of following this protocol, it is essential to consult a foot and ankle doctors for an x-ray and appropriate care.
Ball of the Foot Pain
Discomfort in the area below the toes may indicate a neuroma (a pinched nerve between the toes) or inflammation of the joints where the toes connect to the foot bones, leading to pain, numbness, and burning sensations. At the first signs of pain in this area, consider:
- Switching to sturdier shoes with proper arch support, as overly flexible shoes can contribute to this pain
- Consulting with a foot and ankle doctor, who may recommend padding, orthotics, or injections to provide relief.
Taking these steps can help manage and prevent injuries, allowing runners to maintain their performance and enjoy their activity safely.