\u2022 Neuromas:<\/strong> A neuroma<\/a> is a pinched nerve between the toes that can cause pain, numbness and a burning sensation in the ball of the foot. Overly flexible shoes are often the cause, and padding, orthotics or injections are usually effective treatments.<\/p>\n \u2022 Tendonitis:<\/strong> Runners can be sidelined with tendonitis if they ignore the warning signs of this overuse condition. There are several forms of tendonitis that affect the Achilles and other areas, and all are treated with rest, icing, strengthening, stretching and anti-inflammatory medications, and sometimes with orthotics and physical therapy. Because overzealous training is usually the cause, especially among beginners, it\u2019s important to ramp up mileage and speed gradually. A running coach can tailor your training plan to your current fitness level.<\/p>\n \u2022 Broken bones:<\/strong> Don\u2019t assume that because you\u2019re able to run, your foot is not fractured. Signs of a stress fracture<\/a> can include pain, swelling, redness and possibly bruising. If a fracture is suspected, remember to practice RICE (Rest, Ice, Compression and Elevation). You should also see a foot and ankle surgeon for an X-ray and proper diagnosis. Remember that like with other overuse injuries, stress fractures are often brought on by trying to do too much too soon. A general rule of thumb is to increase mileage by no more than 10 percent week to week.<\/p>\n \u2022 Lisfranc injuries:<\/strong> One misstep can lead to a sprain, fracture or dislocation of the Lisfranc joint<\/a>. Consider wearing a headlamp in low lighting for surer footing. It is also a good idea to incorporate exercises into your regimen that will keep ankles and feet mobile and strong.<\/p>\n \u201cWhile completing a marathon or even longer distance race may seem like the ultimate goal, it\u2019s wise for new runners to start with shorter races first. This conservative approach will keep your feet in good shape so you\u2019re able to run pain-free for years to come,\u201d says Dr. Paschold. \u201cAnd of course, it\u2019s vital to listen to your body and seek care from a foot and ankle surgeon whenever a foot problem is suspected.\u201d<\/p>\n
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