The popularity of running is a testament to its incredible benefits. However, it can also lead to things that aren’t very pleasant, including the following:
Black Toenails
This condition often occurs when the toes constantly bump into the front of the shoes, especially when runners are going full speed down the hills. It also happens when the toe box is too tight that the toes are squished together. The darkness is due to bleeding underneath which can be quite painful.
Prevention involves finding a shoe with a good fit and a bit of allowance at the front. Toe nails should also be trimmed regularly.
Plantar Fasciitis
The plantar fascia is a long ligament located at the underside of the foot connecting the toes to the heel. Torn fascia feels very painful in the morning and gradually becomes more tolerable as it gains flexibility. Women, beginners, people with flat feet, and over-pronators are at a high risk of developing this injury.
People should build up their weekly mileage gradually and stick to the 10% rule. Soft trails are preferred over hard pavement.
Blisters
Friction and moisture are the prime ingredients for blisters. Wet socks can stick to the skin and rub it until sore. A pocket of fluid can develop as the body’s defense mechanism but if this bursts, the spot could become quite tender. It will also be prone to infections, which can lead to toenail fungus. If this develops, don’t hesitate to seek professional help: laser treatment for toenail fungus is extremely effective.
The way to avoid blisters is to use socks with moisture-wicking properties and to break in new shoes gradually.
Heel Fissure
Feet with dry skin are susceptible to cracks due to the constant impact of running. These heel fissures can get infected and bleed in some cases. Runners must ensure that the feet are always well moisturized to prevent this condition.
