best women running shoes to prevent shin splints image
Mis
I recently started running again. Cross country ended in the fall and i had shin splint problems so i was unable to do indoor track however i have just started up outdoor track. I just got back into running and we've been running quite a few miles (5-7 per day). Unfortunately my foot has been hurting me. I didn't have any pain at all during running one day and the next i woke up and i couldn't even walk or run. It's been like that for a few days now and i don't know what it is. During the cross-country season i bought new shoes but they were hurting my shins so i swtiched into my old ones from the year before (which i had knee problems that year) and they were fine through cross country but now it's starting to hurt. I think it might be becasue they're so worn out but i have walking shoes that have very good support in them and they still hurt my feet. I looked some things up on the internet but it says fallen arches or flat feet but i took a test and wet my foot to look at my foot print and it looks normal so i don't think that's it. Can anyone help??
P.S. The pain on the bottom of my left foot on the left side, so next to the arch, and if i walk for more than a few steps on it it begins to hurt everywhere.
Answer
Heel pain, heel spurs and plantar fasciitis can cause bottom foot pain. Symptoms include a dull ache which is felt most of the time with episodes of a sharp pain in the center of the heel or on the inside margin of the heel. Often the pain is worse on first rising in the morning and after rest and is aggravated by prolonged weight bearing & thin soled shoes
Those with flat feet or falling arches may also feel bottom foot pain. The symptoms vary depending on the severity of the condition. Individuals may experience corns, hard skin under the sole of the foot. The arch area may be tender and shoes will tend to wear out quickly. In severe cases the patient may experience calf, knee and hip pain
Mortonâs neuroma, the term neuroma refers to a swelling of a nerve. The nerve commonly affected is a small nerve that connects the 3rd and 4th toes, counting from the big toe. The patient will complain of pain in the sole of the foot.
People suffering from metatarsalgia â Metatarsalgia is a general term used to denote a painful foot condition in the metatarsal region of the foot (the area just before the toes, more commonly referred to as the ball of the foot). This is a common foot disorder that can affect the bones and joints at the ball-of-the-foot. Metatarsalgia (ball of foot pain) is often located under the 2nd, 3rd, and 4th metatarsal heads, or more isolated at the first metatarsal head (near the big toe).
With this condition one or more of the metatarsal heads become painful and/or inflamed, usually due to excessive pressure over a long period of time. It is common to experience acute, recurrent, or chronic pain with this common foot condition. Ball of foot pain is often caused due to improper fitting footwear, most frequently in womenâs dress shoes and other restrictive footwear. Footwear with a narrow toe box (toe area) causes the ball of foot area to be forced into a minimal amount of space. This can inhibit the walking process and lead to extreme discomfort in the forefoot.
Plantar warts or verruca. Verrucaes are a common complaint amongst children and adults. A verruca is a small skin lesion which is commonly found on the bottom surface of the foot. The lesion is usually approximately 1cm in diameter but can be larger. Sometimes a single wart may have many small satellite warts surrounding it, this is called a Mosaic Wart.
Corns- A corn is a localized thickening of the skin due to pressure. Corns often occur on the top of the toes where there is pressure from the shoes. However, they also occur at the sole of the foot and in between toes. Certain corns may become entwined with the nerves of the skin, these corns are particularly painful. Often corns develop a core which is often referred to as the "root" by patients. Corns can be very painful, especially if there is inflammation and swelling around the corn.
Wear comfortable, properly fitting shoes. They should have good arch support and cushioning.
Wear shoes with adequate room around the ball of your foot and toe.
Wear sneakers as often as possible, especially when walking.
Avoid narrow-toed shoes and high heels.
Replace running shoes frequently.
Warm up before exercise, cool down after exercise, and stretch adequately.
Increase your amount of exercise SLOWLY over time to avoid putting excessive strain on your feet.
Lose weight if you need to.
Learn exercises to strengthen your feet and avoid pain. This can help flat feet and other potential foot problems.
Keep feet dry to avoid friction. This may help prevent corns and calluses.
Avoid alcohol to prevent attacks of gout.
Heel pain, heel spurs and plantar fasciitis can cause bottom foot pain. Symptoms include a dull ache which is felt most of the time with episodes of a sharp pain in the center of the heel or on the inside margin of the heel. Often the pain is worse on first rising in the morning and after rest and is aggravated by prolonged weight bearing & thin soled shoes
Those with flat feet or falling arches may also feel bottom foot pain. The symptoms vary depending on the severity of the condition. Individuals may experience corns, hard skin under the sole of the foot. The arch area may be tender and shoes will tend to wear out quickly. In severe cases the patient may experience calf, knee and hip pain
Mortonâs neuroma, the term neuroma refers to a swelling of a nerve. The nerve commonly affected is a small nerve that connects the 3rd and 4th toes, counting from the big toe. The patient will complain of pain in the sole of the foot.
People suffering from metatarsalgia â Metatarsalgia is a general term used to denote a painful foot condition in the metatarsal region of the foot (the area just before the toes, more commonly referred to as the ball of the foot). This is a common foot disorder that can affect the bones and joints at the ball-of-the-foot. Metatarsalgia (ball of foot pain) is often located under the 2nd, 3rd, and 4th metatarsal heads, or more isolated at the first metatarsal head (near the big toe).
With this condition one or more of the metatarsal heads become painful and/or inflamed, usually due to excessive pressure over a long period of time. It is common to experience acute, recurrent, or chronic pain with this common foot condition. Ball of foot pain is often caused due to improper fitting footwear, most frequently in womenâs dress shoes and other restrictive footwear. Footwear with a narrow toe box (toe area) causes the ball of foot area to be forced into a minimal amount of space. This can inhibit the walking process and lead to extreme discomfort in the forefoot.
Plantar warts or verruca. Verrucaes are a common complaint amongst children and adults. A verruca is a small skin lesion which is commonly found on the bottom surface of the foot. The lesion is usually approximately 1cm in diameter but can be larger. Sometimes a single wart may have many small satellite warts surrounding it, this is called a Mosaic Wart.
Corns- A corn is a localized thickening of the skin due to pressure. Corns often occur on the top of the toes where there is pressure from the shoes. However, they also occur at the sole of the foot and in between toes. Certain corns may become entwined with the nerves of the skin, these corns are particularly painful. Often corns develop a core which is often referred to as the "root" by patients. Corns can be very painful, especially if there is inflammation and swelling around the corn.
Wear comfortable, properly fitting shoes. They should have good arch support and cushioning.
Wear shoes with adequate room around the ball of your foot and toe.
Wear sneakers as often as possible, especially when walking.
Avoid narrow-toed shoes and high heels.
Replace running shoes frequently.
Warm up before exercise, cool down after exercise, and stretch adequately.
Increase your amount of exercise SLOWLY over time to avoid putting excessive strain on your feet.
Lose weight if you need to.
Learn exercises to strengthen your feet and avoid pain. This can help flat feet and other potential foot problems.
Keep feet dry to avoid friction. This may help prevent corns and calluses.
Avoid alcohol to prevent attacks of gout.
Would gaining more weight help?
Liz
I began recovering from anorexia back in May. I am 20, 5'4" and was about 76 pounds. Once I began eating 2,500-2,700 calories a day, I gained weight rapidly. I put on about 20 pounds in 5-6 weeks. Once I got to 98 pounds, I cut down my calories and began trying to maintain. I went to 1,800 calories a day and went back to running. I was running 20-25 minutes a day on a 5% incline at 5 mph with intervals of 5.5-6 mph. I think I increased my activity too much too fast because after about 2 or 3 weeks, I began feeling pain in my inner left ankle. That started at the beginning of August, and I am still feeling it. I had x-rays with an orthopedist last week, and he couldn't see anything wrong, which is kind of upsetting because I want to know what is wrong and when it will heal. I just want to be able to run again because that is one of my most favorite things to do. When I first began having the pain, I panicked because I felt like I couldn't eat 1,800 calories without exercise, so I started going to the gym everyday to use the elliptical. At first, I could only do 25 minutes max., but now I make myself go 6 or 7 days a week and make myself do it for 60 minutes. I do the interval course so that I do a resistance of 1 and then a resistance of 8, alternating between the two every two minutes. I don't know if that's a good workout or not, but I assume that it is because I sweat and breathe heavily the whole way through. I also still do my ab exercises for 10 minutes twice daily, but they aren't strenuous and Pilates for 10-20 minutes. I try to stay as active as possible, yet I still feel like I am not doing enough. I haven't weighed myself in months because I am too scared to see the number because I always tell myself that I am big and can't stand to gain anymore. I am probably still about 100 pounds, give or take a few. I haven't gotten my period back yet, so I know that is a problem. Could this be a stress fracture or something else? When I feel pain in my ankle, I bend it up and down gently to relieve the pain, and often times when I do that, I hear popping noises. I'm not sure how to explain it.
Besides all of those questions, my other question is if I were to go back to eating about 2,500 calories and gain some more weight, would my ankle be more likely to heal? I REALLY don't want to gain more weight. I am so scared to do so. My whole life, I have never weighed more than 100, if even that, so I don't know what I would look like at a higher weight. I already feel big as it is, so I can't imagine weighing EVEN more. However, I know that I may someday need to gain more to regain my period. I just feel so lost, hopeless, confused, and upset. Thank you so much for reading this.=)
Answer
OK, first thing, deep breaths and relax....... there is nothing to panic about. Huge kudos to you for overcoming your eating disorder. Just a quick thought on your diet, recommended daily intake for a woman is 2,000 calories a day. If you are eating 2500 a day on your current exercise routine that is probably not enough but take it easy, anorexia is not like getting over a head cold. Speak to your doctor and get a good health check done.
I think you just need to take it easy on your ankle. Your exercise routine looks quite intense and 6 or 7 days a week is a little excessive. Try a day on day off routine to give your body time to recover properly and heal. The pain you are feeling is most likely tendon or ligament strain. This won't show up on an x-ray it is not a bone injury. The incline run puts a big strain on your calves and ankles. Ideally, you should build up the strength in your calves slowly to prevent shin splints and ankle injuries like the one you have. My advice is go low impact exercise and stay off the treadmill for at least a month. It sounds a long time but it can take a long time for injuries to heal properly. The popping noise could be swelling in the joint or the tendon. Take some ibuprofen (if you can of course) to relieve the inflamation and rest up.
Work on your calf and ankle strength in the meantime with calf raises and wobble board curls/shoulder presses (a board that has a flat top and a half ball on the underside while curling dumbbells). This will help a lot to support your ankle when you try running again. Start off slow and gentle with no incline. Skipping is a good exercise for calves and ankle stength. Start off on a soft carpeted floor in running shoes for 5 minutes a day then build up slowly by a minute a week. The eliptical is a good form of exercise to just don't go nuts!
I'm a long distance triathlete and had shin splints last year. Never had them before and had no idea how I got them or why. It completely ruined my whole season I couldn't run, jog or walk far. I had 3 ironman and 3 marathons planned for that year. Running is a real passion for me after a serious back injury in 1990 when I was told I wouldn't walk again without crutches. Being unable to train was really really hard but it made me appreciate what I could do like cycle, swim, weight lift and spend time with my wife and kids. Sometimes injury is a good thing!
As for your weight, stay off the scales for as long as possible! Your body is recovering and healing and needs some time to get back to as normal as it can. Think about getting healthy and fixing your ankle properly first, then when your periods start again think about stepping on some scales.
Good luck, someone in Scotland is rooting for you!
OK, first thing, deep breaths and relax....... there is nothing to panic about. Huge kudos to you for overcoming your eating disorder. Just a quick thought on your diet, recommended daily intake for a woman is 2,000 calories a day. If you are eating 2500 a day on your current exercise routine that is probably not enough but take it easy, anorexia is not like getting over a head cold. Speak to your doctor and get a good health check done.
I think you just need to take it easy on your ankle. Your exercise routine looks quite intense and 6 or 7 days a week is a little excessive. Try a day on day off routine to give your body time to recover properly and heal. The pain you are feeling is most likely tendon or ligament strain. This won't show up on an x-ray it is not a bone injury. The incline run puts a big strain on your calves and ankles. Ideally, you should build up the strength in your calves slowly to prevent shin splints and ankle injuries like the one you have. My advice is go low impact exercise and stay off the treadmill for at least a month. It sounds a long time but it can take a long time for injuries to heal properly. The popping noise could be swelling in the joint or the tendon. Take some ibuprofen (if you can of course) to relieve the inflamation and rest up.
Work on your calf and ankle strength in the meantime with calf raises and wobble board curls/shoulder presses (a board that has a flat top and a half ball on the underside while curling dumbbells). This will help a lot to support your ankle when you try running again. Start off slow and gentle with no incline. Skipping is a good exercise for calves and ankle stength. Start off on a soft carpeted floor in running shoes for 5 minutes a day then build up slowly by a minute a week. The eliptical is a good form of exercise to just don't go nuts!
I'm a long distance triathlete and had shin splints last year. Never had them before and had no idea how I got them or why. It completely ruined my whole season I couldn't run, jog or walk far. I had 3 ironman and 3 marathons planned for that year. Running is a real passion for me after a serious back injury in 1990 when I was told I wouldn't walk again without crutches. Being unable to train was really really hard but it made me appreciate what I could do like cycle, swim, weight lift and spend time with my wife and kids. Sometimes injury is a good thing!
As for your weight, stay off the scales for as long as possible! Your body is recovering and healing and needs some time to get back to as normal as it can. Think about getting healthy and fixing your ankle properly first, then when your periods start again think about stepping on some scales.
Good luck, someone in Scotland is rooting for you!
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Title Post: Foot pain since starting running again...?
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Rating: 100% based on 99998 ratings. 5 user reviews.
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