Running is a great exercise for the whole body. The simple but multi-beneficial cardiovascular routine has become one of the most popular forms of exercise for folks in the United States. 
In order to have a productive and injury-free fitness session, it’s important to include warming up, stretching, and conditioning into your routine. Proper foot care, well-fitting shoes, and building up strength in foot, leg, back, and abs muscles are necessary to prevent common injuries or muscle strains, including:
- Blisters – Constant friction from shoes can cause fluid-filled sacs on the skin. These can be painless, but if they become bigger, they can cause pain.
- Corns and calluses – Pressure and friction from running, posture, and shoes can also cause thickened skin on the skin of the feet. They can be filed down, but if the problem is persistent, it can cause much discomfort.
- Athlete's Foot – This fungal disease can be spread via shared shoes, towels, or community showers. If running is a part of your workout at the gym, wearing flip flops can help prevent contracting the disease.
- Shin splints – The strain on the feet caused by repetitive motions and impact on the ground can cause pain in the shins. Stretching, cool down, and massages can help to reduce the level of pain in the shins.
- Achilles tendonitis – Because of the immense involvement of the ankle during running, including the Achilles tendon, it is prone to injury. Depending on the support from shoes and the movement of your gait, your Achilles may have to work harder when you run. It can cause the Achilles tendon to become inflamed, causing tendonitis.
- Plantar fasciitis – Intense activity and long runs or jogs can cause pain along the bottom of the feet (i.e. the tissues called the plantar fascia). Stretching the feet in a flexed position can sometimes alleviate pain.
Hygiene is an important part of foot care for runners. Make sure you cut your toenails straight across to prevent ingrown toenails. If you have Athelete’s foot or warts, make sure to be careful not to spread it to others at the gym. Wear clean socks each time you run, and change into a fresh pair after your run.
Shoes are also important for properly supporting your feet and ankles while you run. Any pain during a run can cause a strain that can become worse later. Make sure you have adequate arch support and heel cupping, as well as a snug fit, but with room in the toe box to wiggle your toes. If your feet are sliding around in the shoes, you can end up with blisters, corns, or calluses.
Got recurring or increasing pains from running? Come see our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505 to receive a thorough assessment of your running feet. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.