Foot Injuries, heel pains and Solutions

The best way out is to identity any minor existing or potential foot issues early and take action to ensure that they don’t become major problems.

This guide to identifying and fixing the six most common foot problems will help.

1. Blisters

Research by the College of Podiatry shows that 90% of foot pain is caused by footwear, and the second most common reason to seek help for feet is blisters. The single best way to prevent the friction between shoe and foot that causes blistering is to make sure shoes fit properly.

Repairs: Use Vaseline or foot balm to protect your skin from chafing.

2. Fungal infections

These can be intensely itchy and cause white, soggy skin or dry, cracked skin between the toes, or reddening and blistering on the rest of the foot. Fungal infections can also spread to the toenails causing the nail to thicken and yellow.

Repairs: Wash feet daily with warm-to-hot water and dry them carefully using a different towel from the rest of your body. Apply anti-fungal talc or cream. The warm, dark and sweaty environment of shoes is the ideal breeding ground for the fungus, so avoid airless trainers and choose a sock that keeps them as dry as possible.

There’s no point sorting your feet out and then reinfecting them in damp shoes so alternate footwear daily (they take 24-48 hours to dry completely). Airing your feet is really important and when they are a bit more sweaty than usual after a run or workout and you want speed

up the drying process.

4. Heel pain

There are many causes of heel pain. You may have a heel spur, which is a bony growth on the heel, or it could be that one of the tendons that connects to the heel is inflamed due to overuse – known as achilles tendinopathy, and something that’s common in runners. The discomfort can be gradual or flare up after a tough exercise session.

Repairs: In the first instance treat by icing, applying a compression bandage and keeping it elevated. If the pain persists, see a podiatrist. When it comes to achilles tendinopathy in particular the latest recommendations from physiotherapists advise against complete rest. In fact exercising the tendon makes it stronger so it can handle the load of your exercise.

5. Ingrown toe nails

This happens if a toenail cuts into the flesh of the toe, which then becomes swollen, painful and can become infected.

Repairs: Avoid them by cutting nails straight across and never cutting them too low at the edge or down the side of the nail. You will need to wear open-toed shoes or sandals while it heals. If pain and swelling continue, see a podiatrist who will remove the spike of nail and cover the wound with an antiseptic dressing

6. Arch pain

The plantar fascia is the ligament that connects your heel bone to your toes and supports the arch of your foot. If it is over-stretched this can cause inflammation and pain in the arch of your foot. This is a very common injury in runners and a waking nightmare that causes you to feel pain with every step.

Repairs: Flip-flops, sandals, Crocs and canvas plimsolls have little or no arch support, and wearing shoes like these all the time can lead to arch pain, so alternate your footwear. The pain is often extreme in the morning when you first get out of bed, so try doing some foot exercises before putting foot to ground.

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