"Why do I get hurt when I run?" This is one of the ultimate problems in the running circle. Whether it is a beginner or an "old driver", there are similar questions.
There are also many runners who say that they obviously have stretches before and after running? But the problem is that most runners neglect to protect their feet during the warm-up, and their feet are the most affected parts of the run.
When there is pain in the feet, it is actually an important signal that the body may have problems.
Recently, the mainstream Running Magazine "Runner's World" in the United States invited many experts to analyze the causes of pain in the front foot of runners and the risks behind them. If left unnoticed, those waiting for runners may be Achilles tendonitis, ligament tears, or even stress fractures.
Cause of pain in the forefoot 1: "Vampire disease"
"Vampire disease" is actually a popular term for the instep "upper disease" in European and American running circles.
If it is because of the pain in the forefoot caused by "upper disease", it is considered "lucky", because this problem is usually because the runner wears too small running shoes or the laces are tied too tightly.
According to Wynes, "Runners can accurately trace the location of the tip of the shoe's tongue contact." ”
Workaround:
Runners can solve this problem by loosening their laces or buying more fitting running shoes. "As the inflammation subsides, the pain should go away within two to four weeks," Wynes said. ”
Cause 2 of forefoot pain: tendonitis
In most cases, when a runner feels pain in their forefoot, their first reaction is "is there something wrong with their knee?"
But according to Jacob Wynes, an assistant professor of orthopedics at the University of Maryland School of Medicine, the direct cause of pain in the forefoot is Achilles tendonitis, which then triggers various discomforts in the knee.
"The tendon in the front tibia extends from the middle of the leg all the way to the middle of the foot, so during exercise, if there is discomfort in the forefoot, the direct cause is inflammation of the tendon."
Wyanes also analyzed how to judge how paw pain is caused by Achilles tendonitis, "If the pain in the foot is concentrated in the middle of the foot and the instep of the foot, and then close to your big toe, then it's basically a signal of Achilles tendonitis." ”
In addition, in addition to the pain in the forefoot, runners may also feel pain in the outer shin of the lower leg when Achilles tendonitis occurs, because the Achilles tendon also connects to each person's calf.
In addition to applying ice to the area of pain and taking anti-inflammatory drugs, runners need to do some toe grip exercises to relieve pressure on tendons, or practice sole dorsal flexion, that is, extending the foot upwards to the tibia to reduce the risk of tendonitis.
According to Wyans' research, this type of foot pain is common in runners with high arch types, so customizing orthoses can also help reduce the risk of Achilles tendonitis.
Cause 3 of forefoot pain: stress fracture of the metatarsal bone
The 5 metatarsals in the center are very important for runners. If the runner exerts too much force or too fast without sufficient warm-up of his feet, there is a high probability of a metatarsal stress fracture, the most common of which is the second metatarsal to the fourth metatarsal.
"I often see this in runners with pain in their forefoots. The reason for this stress fracture is that many runners take long breaks due to some injuries and then go into marathon mode without training for long after resuming running. ”
Professor Wyanes said that the failure to recover foot strength is an important cause of stress fractures, "to determine whether the foot pain caused by stress fractures, mainly concentrated above the bone at the top of the foot, and then swelling and pain appear." If the swelling is severe, runners can't even see their own blood vessels. ”
If a metatarsal stress fracture is presumed, see a doctor right away. "Stress fractures require an aggressive treatment plan and a period of rest before full healing." Professor Wynes emphasized.
Otherwise, stress fractures may worsen into complete fractures or trigger stress fractures at other sites.
Cause four of the pain in the forefoot: arthritis
Typically, runners experience two common types of arthritis: osteoarthritis and rheumatoid arthritis.
In general, osteoarthritis is caused by joint trauma or overtraining, a condition in which the cartilage that cushions the joint bones degenerates little by little. Rheumatoid arthritis is an autoimmune disease.
Runners are no more likely to develop arthritis than anyone else, but it is still a disease that affects millions of people worldwide and can cause pain in the front of the foot, making running difficult.
According to studies, if the forefoot pain is triggered by arthritis, the foot may feel stiff, then gradually swell and even lose flexibility.
If any of the above symptoms cannot disappear by rest, runners should still see a doctor as soon as possible so that a specialist can give a reasonable treatment.
Doctors will use X-rays or other types of scans and recommend medications or other types of therapies to help runners with treatment.
Cause five causes of pain in the forefoot: neuroma
"If there is inflammation and swelling in the front of the soles of the foot, and this pain is moving near the metatarsal bone, and then there is a burning sensation, then there is a good chance that it is a neuroma."
Cameron, a U.S. physical medicine doctor, said that this pain is not the same as the general pain, a sharp pain that "shoots" from the middle of the foot into the toe, "there is not much space between the metatarsals, so the inflamed and swollen nerves will deteriorate rapidly." ”
In addition, if the running shoes do not fit or the laces are tied too tightly during exercise, the neuroma may continue to worsen.
Look for shoes with more room on the forefoot, then ice and take anti-inflammatory drugs to reduce inflammation.
"Sensory changes in the feet can also be caused by problems such as vascular diseases and metabolic diseases, so runners should still see a doctor just in case."
Dr. Cameron stressed that if they experience a neuroma problem, runners may need to have an MRI or ultrasound to see the neuroma.