Jogging is an increasingly popular hobby and fitness routine, with reports estimating participation in the activity has increased nearly 20x over the last three decades.
Jogging is undeniably a great hobby and sport, contributing to living a healthy, active life. But it can have its drawbacks. Joggers pounding the pavement often find themselves facing a myriad of discomforts regarding their feet.
Apart from the usual blisters and hard calluses, many runners suffer from long-term, nagging injuries that can make it difficult to jog consistently and comfortably.
This guide will cover some of the more common conditions and injuries joggers face, and how to heal from them quickly.
Plantar Fasciitis
The major tendon running along the bottom of the foot is at the highest risk of inflammation from jogging. This condition often shows up without warning, like stepping on a nail. Plantar Fasciitis may originate from a variety of causes, often due to poorly fitted shoes, lack of foot support, gait, or not pacing yourself.
If your only pair of running shoes are too flat or worn down, you may need a new pair or some supplementary insoles to provide added support. For those affected, it may take between weeks to months for a full recovery. During this time ice, rest, and stretching are advised to help speed the process along.
Stress Fractures
We’re all familiar with the mantra, “No pain, no gain”. For joggers and runners out there, this catchphrase couldn’t be more off base, and is just how stress fractures can start to rear their ugly head. This condition may first present as localized pain, often in related muscle groups or more intensely in shins.
As the condition progresses you may no longer be able to jog without clenching your teeth in pain. Stress fractures happen over time, similar to tendonitis. You’ll need an MRI to confirm whether or not you have a fracture.
If the diagnosis is indeed a stress fracture, the path to recovery is rest, ice, compression and elevation.
Achilles Tendon Injury
This tendon is comprised of a tough band of fibrous tissue connecting the muscles of the calf to the heel bone. This tendon can become inflamed, torn, or ruptured as a result of overtraining or due to sports or work-related movements and activities. Proper footwear, support, stretching and conditioning in conjunction with a well-planned training regimen can reduce your risk for developing an injury. Only a medical professional can diagnose tendon injuries, after which they may suggest rest, ice, compression, elevation, heat, pain relievers, improved footwear, immobilization or other treatment options.
Ankle Sprains
Rolling your ankle loss of concentration, poor form, improper foot and ankle support and uneven ground are just a few of the most common causes of ankle sprains among joggers. There are two types of ankle sprains: high and low. High ankle sprains are common in sports because they involve a lot more force and twisting actions.
Most joggers will only experience the more common low ankle sprain, involving ligaments below the ankle joint. A cold compress with the foot elevated is usually all that is needed to recover from an ankle sprain. We recommend waiting a day and pacing yourself when returning to jog.
Need Help Recovering from an Injury?
At Main Street Health we’re dedicated to helping you get back up on your literal feet in no time. Our team of dedicated and talented medical and rehabilitative professionals are caring and experienced, providing cutting-edge custom-tailored support, therapeutic and rehab treatment protocols to get you back to your old self in no time. Call or drop by today to learn more.
