The perfect running shoes should be able to provide adequate arch, heel cushioning and ankle support. Do not go running with worn out shoes. The size of the running shoes should also be half a size larger than the standard size. Here are some of the injuries that can occur because of ill-fitting running shoes:
1. Runner’s Knee:
If you are experiencing moderate pain behind the kneecap or around it, then it is a sign of patellofemoral pain syndrome, also known as runner’s knee. It is caused by the constant pounding of the feet on the pavement. Muscle imbalance can cause it, as can downhill running and weak hips. It can be prevented by putting less stress on knees and ankles. You should choose your shoes carefully. Knee braces and anti-inflammatory medications can be used against runner’s knee.
2. Achilles tendinitis:
Achilles is the tissues that connect heels to the lower-leg muscles. This condition can be caused by factors like rapid increase in mileage, natural flat foot, tight calf muscles or wrong footwear. This condition can be prevented by stretching the calf muscles before every workout and wearing correct shoes.
3. Plantar fasciitis:
This condition is caused because of irritation and inflammation of the tissue present at the bottom of the feet. Unsupportive footwear is one of the reasons for this state. It can lead to stiffness and pain in the arch of the foot. Choosing proper fitting running shoes with firm ankle and arch support can help in the prevention of this condition.
4. Shin splits:
It is one of the most irritating injuries. It is caused by the swelling of muscles and tendons present on the shinbone. This damage can be avoided by using shock absorbing insoles. These insoles help in absorbing the shock and keeping the bottom of the feet safe. The running shoes that you choose should not only be a perfect fit for the feet, it should also be able to absorb the impact of the pounding on the roads while running.
5. Patellar tendinitis:
It is also known as jumper’s knee. This injury is not just common in jumpers, but also in distance runners. It can be caused by training too much, overpronation and too much running in the hills. The risk of this condition can be reduced by strengthening of hamstrings and quads. Use ice packs on the knee for relief, when you feel any related pain.
6. Blisters:
Blisters are caused by rubbing of the heel against the shoe. The top layer of the skin can will tear and leave a bubble between the layers of the skin. Prevention is the best way of dealing with blisters. Good running shoes are also vital in making sure there are no blisters. Make sure that the shoes fit smoothly and do not chafe.
7. Ankle sprain:
The sprain occurs when the ankle rolls outward or inward. It can stretch the ligaments, causing pain. The time of recovery depends on the severity of the injury. Having comfortable and suitable running shoes can help in the prevention of strain.
8. Iliotibial band syndrome:
It causes pain on the outside of the knee. Long distance runners are more prone to this condition. It is caused by inflammation of the iliotibial band. The pain can be reduced with proper care of the feet. Decreasing the inflammation with foam rolling can help with the pain.
9. Stress fracture:
These are tiny cracks which are caused by the constant pounding while running. It is a serious condition, so it must be dealt with carefully. If you have such a fracture, then physical therapy can help you. If the condition gets severe, then you need to go under surgery. These kinds of problems can be prevented by avoiding overstraining yourself, wearing proper shoes and making sure that the bones get enough calcium. Featured photo credit: zannyobsessions via zannyobsessions.wordpress.com
