As a runner you will know that taking care of your feet is of paramount importance. You will also know that if your feet are painful or sore, this can make running very uncomfortable and can take the enjoyment out of your sport. Looking after your feet should be a high priority!

If you have recurring pain either before, after or during your run it is advisable to see a Podiatrist as pain is our body’s way of telling us that something is not quite right.

A Podiatrist can carry out a Biomechanical Assessment. A Biomechanical Assessment involves a complex evaluation of the feet, legs and body position whilst weight bearing and non-weight bearing.

The information gained from a biomechanical assessment forms the basis for a rehabilitation programme, or if the problem is mechanical – an orthotic prescription.

Using an orthopaedic treadmill, high shutter speed cameras, and industry leading software we will analyse the way you walk or run and allow you to see in the smallest detail all of the movements which could be leading to your injury. Our ProGait laboratory contains the most sophisticated equipment available in order to diagnose, assess and rehabilitate.

A Biomechanical Assessment can also allow a Podiatrist to offer advice on improving your running technique and aid your performance.

Changing the demands placed on the body is often the cause of injury. Changing demands can involve simply changing the surface you run on, or changing the shoes that you run in. Large changes to activity can often lead to problematic episodes of injury.

Have your gait analysed before you embark upon any of these changes, so that you can get some sound professional advice to reduce the risk of injury.

Other factors to consider:

Nail Cutting

It is important to keep your nails trimmed. The best advice is to trim nails straight across rather than curving the corners of the nail as this can lead to ingrown toenails.

If you are a competitive runner or long distance you may have experienced bleeding underneath the nail which is called a subungal haematoma. This presents itself as a blackened toenail and the nail may begin to lift away and detach from the nail bed. The nail will rarely detach itself back to the nail bed so you may wish to secure the nail with a piece of tape so that the nail does not catch on your socks or shoes and tear away from the nail bed.

Blister Care

Blisters are a very common problem that most runners will experience at some point in their lives. To prevent blisters from forming it is advisable to purchase some dual layer socks. The inner layer moves with the foot, the outer with the shoe – eliminating friction at the skin surface. Ensure you change to a fresh pair after they become damp. Also, some runners commonly tape their blister-prone toes or heels prior to a run to prevent blisters.

If you feel a blister developing act immediately, stop walking, take your shoes and socks off and examine your feet. Consider applying some material cushioning or padding, or a breathable waterproof plaster.

If a blister has developed it will normally clear up within three to seven days if further excessive friction is avoided. If a blister does occur, cut a hole in a piece of foam or felt, forming a ‘doughnut’ over the blister. Tape the foam or felt in place or cover with a soft gel-type dressing. Treat an open blister with an anti-septic ointment and protective soft gel dressing to prevent infection and speed up the healing process.

Running Shoes

How do your running shoes feel? Are they comfortable? Ideally your running shoes should be replaced every 350-450 miles. If you have a big race coming up it is advisable to plan ahead. Buy new running shoes in advance and make sure they do not rub or pinch any part of your foot.

When buying running shoes, make sure you have your feet properly measured. Many good running shops have qualified staff to help you get the correct fit and the correct type of shoe. There are hundreds of pairs of trainers to choose from and knowing your foot type can help you on your way. A biomechanical assessment can determine your foot type.

Orthotics

Orthotics are often a great weapon to use against pain in the lower back, hip, knee, and lower leg injuries. Changing the way your foot interacts with the ground can reduce the forces that have lead to the injury. Orthotics are readily available online and in sports shops but it is always advisable to purchase orthotics from a Podiatrist. This is to ensure the perfect fit and to make sure the orthotic is doing the job required of it.

Orthotics which have not been properly fitted can often hinder rather than help.

Don’t suffer in silence

As mentioned before, pain is the body’s way of telling us that something isn’t quite right. Symptoms do not arise because they want to, there is always an underlying cause! If you are experiencing any kind of foot, ankle, knee, hip or back pain it may be down to a biomechanical abnormality. Most types of knee, hip and back pain can be traced back to the foot.

Aching after a lengthy run is normal but you should not feel sharp or uncomfortable pain, you may have done yourself an injury. Seek the help of a Podiatrist or Physiotherapist as soon as possible and in the meantime use the R.I.C.E. technique. Rest, Ice, Compression, Elevation.