Know Your ABCD’s For Your Next Marathon Run!
Abrasions & Blisters
Cramping & Tendon Problems
Disorder of Toenails
Neal M. Blitz D.P.M., an NYC Aesthetic and Reconstructive Foot Surgeon posted some tips on The Huffington Post about how to runners injury free as they gear up for marathon season!
“Your feet need to be in tip-top shape if you expect to run 138,336 feet to actually finish a marathon.”
A: Abrasions & Blisters
Abrasions and blisters are caused by pressure points and repetitive irritation, common runner pressure points such as:
– Top of toes
– Big toe joint area
– Back part of heel
Skin irritation can worsen runners with any bunions or hammertoes.
· Abrasion: simple break in skin
· Blister: lifting of skin with fluid collection beneath it.
– Keep skin moisturized
– Callused areas should be targeted
– Use a urea cream (The Foot & Body Intensive foot cream) breaks down excessive skin build-up
– Callus and corn removers contain salicylic acid, be careful in quantity used or tissue can deterioriate and lead to open sores
– Wear specialty socks to provide protective cushioning for areas of pressure points
– Ill-fitting footwear can cause friction and further skin irritation
– Inspect the front end stitching for toes should be able to bend
B: Bone Breaks
Fractures/Bone breaks typically start as stress fractures. Most common metatarsal stress fracture occurs around the 2ndtoe region of foot. Acute stress fractures are noticeable through pain, swelling, and any redness.
Running with stress fractures can cause malalignment (bone displacement) and runners with either a very high arch or very flat feet are even more prone to stress fractures.
– Do NOT ignore pain!!
– More cushioned sneakers & properly fitted shoes
– Orthotics: brings balance to foot and takes pressure off spots prone to fractures
– Proper nutrition
o Vitamin C: collagen formation for bones
o Calcium: bone health
o Vitamin D: promotes calcium absorption
C. Cramping & Tendon Problems
Cramping, shin splints, plantar fasciitis, tendonitis all occur from biomechanical and structural problems within foot. Less experienced runners develop easily and commonly result in training past capabilities, tight musculature brings cramping and shin splints
– Build stamina & strength
– Thorough stretching to keep muscles and tendons
– Post run Epsom Salt baths
– Deep tissue massages
– Orthotics help manage arch pain by providing support and better alignment
– Take a break from running
D. Disorder of Toenails
Black toenails results from bleeding beneath nail plate and typically occurs from pressure and friction from repetitive running. Toenail disorders are usually painful; however, black toenail doesn’t interfere with training due to prolonged toenail irritation.
– Fitted shoes
– Keep nails trimmed
– Medical attention for painful, irritated nails