Hi. My name's Dr. John Fritz, and today I'm going to talk to you a little bit about how to prevent foot injuries from running. The foot is an amazing structural feat. You have 28 bones, 33 joints, 112 ligaments in the foot. There's a lot of things that can go wrong, and runners have to take exceptional care of their feet.
This involves proper hygiene, proper warm-up and stretching, and proper shoe gear. Some of the most common things I see from runners are injuries to their skin. Runner's toenail, which is blood beneath the toenail, is very common. Runners must take extra care with their nails and should trim their nails more frequently.
Blisters are also very common with runners. Know your socks. Synthetic wicking socks are fantastic, and some of our newer double layer socks are also excellent.
Corns and callouses as a result of running typically is due to poor shoe fit.
Injuries to the foot commonly occur secondary to improper shoe gear. Know your foot structure. Do you roll in? Are you an overpronator? Do you roll out? Are you an oversupinator? These are critical to preventing injury. A good running store will properly fit you with a running shoe that will meet your needs.
One also important aspect of running is know your terrain. Are you running hills? Running hills typically causes all kinds of overuse injuries. Are you running on a banked track? Running on a banked track can also cause inflammation of some of the tendons.
Proper foot hygiene, proper socks, proper running shoes, and knowing your terrain is critical to preventing foot injuries.