So, runners and triathletes alike have all been there...Injured. It sucks. It's a pain, literally. It's a derailleur for training. But, it can be avoided or overcame!
When you're in the final stretch for long distance endurance events, the volume and intensity can be high, resulting in common foot injuries. I'm no different. The LA Marathon sent out a head ups for the most common foot injuries and how to get over them or prevent them from getting worse.
I'll share what they listed, and sadly I've pretty much had every injury at one point in time.
Tendinothapy : This may occur on the Achilles tendon near the heel and the peroneal tendon that runs on the outside of the ankle and ends at the level of the foot. Both result in tenderness and are difficult to treat but icing to reduce inflammation and decreasing the amount of mileage can help.
Plantar fasciitis : Runners suffering from plantar fasciitis feel tenderness on the bottom of the foot. Classic symptoms are pain in the first step of the day. Treatments include ice, anti-inflammatory treatment and a night splint, which can initially be difficult to get used to when sleeping, but is very effective.
Over-pronation : Runners with over-pronation will feel tenderness on the inside of the ankle. The key is correcting the alignment of the foot. Control running shoes and soft athletic orthotic inserts can help solve this problem.
Blisters and toenail loss : Runners may notice toenails with blood underneath. The toenail will probably fall off and may be tender and slightly painful. Avoid running until the tenderness stops. Protect blisters from further friction with a special blister bandage and keep the area clean to avoid infection.
If you experience troubling or serious pain, see your physician. Take good care of your feet and you stand a good chance of recovering well after the race.