Best Practices for Runners

Tips to Avoid Foot Pain and Injury

There is no doubt that most every runner eventually experiences some type of foot injury while jogging. In fact, according to a post on New York Times, about 80 percent of all runners are injured every year.

The majority of injuries are triggered from overuse such as continual running or pounding on the pavement over an extended period of time. As well, sudden changes in exercise can cause foot pain or injury such as increased training volume or running after a lengthy sedentary lifestyle.

There are many factors that attribute to injury and foot pain:


Achilles Tendinitis

The tendon that connects the heel to the lower leg is the Achilles tendon. Swelling of the Achilles tendon may be caused by a variety of factors like improper shoes, flat feet, tight calf muscles and too fast of an increase in mileage. To help avoid foot pain due to Achilles tendinitis always do stretches before running, especially the calf muscles. In addition, avoid running on hills because it puts too much pressure on the tendons.


Plantar Fasciitis

Plantar fasciitis is foot pain caused by aggravation, inflammation and tearing of the plantar fascia (the tissue on the bottom of the foot). Symptoms include a stabbing foot pain or stiffness in the arch of the foot.

Specialists believe that the cause of plantar fasciitis may be due to improper footwear or continual pounding on the road. For prevention, wear proper shoes and extra cushions (shoe inserts), get plenty of rest and stretch your heels before running. If the issue continues, contact a specialist.

A Sprained Ankle

According to WebMD, a sprained ankle is the inadvertent tearing and stretching of ligaments that surround the ankle. It occurs most often when the foot is rolled inward or is twisted. Causes include poor landing, obstacles in the road like rocks or branches, potholes and curbs. To ease foot pain it is recommended that you get rest, elevate the injured foot, use compression and ice.

A Stress Fracture

Stress fractures can be very painful. They can also lead to broken bones. A stress fracture is a crack in the bone that can produce distress and pain. For runners, it is most common in the feet and shins. Causes are most likely from overrunning and not giving the body time to adapt to a new exercise regime. The foot pain actually intensifies with most any type of activities. However, the condition improves with rest. In fact, rest is vital in order to prevent a more severe injury. In addition, it is important to see a specialist if your condition worsens or does not get better with rest.


Blisters are a common condition for most runners. They are usually caused from your heel rubbing up against your shoe. This friction causes the top layer of your skin to rip, which in turn creates a bubble that forms between the layers of skin. The best prevention is to wear proper shoes. If you get a blister, try using moleskin, a Band-Aid, or recommended skin gels.

American Foot and Leg Specialists

It is recommended that you seek a foot specialist as soon as possible if your foot pain persists. At American Foot and Leg Specialists we are committed to using the most progressive therapy and technology available in the industry. In fact, at American Foot and Leg Specialists we utilize the most innovative techniques that correlate with your condition. In addition, we provide preventive means for any type of condition.

If you have Achilles tendinitis, a sprained ankle, a stress fracture or a blister that causes foot pain or concern; contact our professional staff or schedule an appointment at any one of our four locations in Georgia – Forest Park, Stockbridge, Locust Grove and Fayetteville. We also serve patients from the South Atlanta Metro area including Cobb County, Fulton County, Henry County, Douglas County, Fayette County, Clayton County and beyond. We are open Monday thru Friday from 8:00 AM to 5:00 PM.

Note: This article is not intended as professional medical advice. If you have medical questions or concerns about any foot pain, call and make an appointment with one of our specialists at American Foot and Leg Specialists.

© 2018 American Foot & Leg Specialists. All rights reserved.