Foot Pain
By James D. Spearman, MD

The onset of warm weather and longer days brings out the runners. With increased running, there is bound to be an increased incidence of injury and for runners, foot pain becomes a major problem.

Minor injuries such as blisters and black toe (bleeding under the toenails) are usually easily resolved with correct shoe wear and local treatment.

A more disabling injury that is very common is heel pain. Heel pain is most often the result of stress on the point where the plantar fascia (tendon on the bottom of the foot) connects to the calcaneous (heel bone). The pain is usually greater in the morning when first getting out of bed and walking after sitting for a period of time. Stress on the plantar fascia is usually the result of a tight heel cord that does not allow adequate range of motion at the ankle.

Treatment therefore, involves stretching the heel cord. A "runner's stretch" performed with the foot on the floor and leaning into a wall or post with the leg and back straight, should be performed prior to running.

Another, more effective method, involves using a wedge box which is six inches high and twelve inches along the base. Place the narrow edge of the box against the wall and stand in the box with the heel against the wall and the toes up. Adequately stretching the heel cord will relieve pressure on the tendon and decrease the inflammation. An anti-inflammatory such as Advil or Motrin will also help. Decrease or stop running until the symptoms resolve. If the symptoms do not resolve in four to six weeks, then see your trainer or doctor for care and treatment for further advice.