Foot-strengthening exercises for runners.You should also focus on strengthening the toe flexors, plantar fasica and peroneus muscles in the lower leg (the fibularis longus and fibularis brevis), which will help to protect the metatarsals. Strengthening the glutes, quadriceps, calves, as well as improving your core stability, will aid prevention. The most common cause? Increasing running distance, frequency or speed too quickly. Other symptoms include: swelling of the metatarsals or tenderness to the touch, tingling or numbness (also felt in the toes) and red or bruised skin in the affected area. ‘The symptoms of a metatarsal stress injury can vary depending on the severity of the injury,’ says McCutcheon, but a stress injury is usually evident by increasing pain on movement, ‘particularly during walking, running or jumping’. ‘Because they are situated on the ball of the foot, where the majority of the body's weight is transferred during activities like walking and running, the metatarsal bones are especially prone to repeated pressure.’īecause they take much of the impact on foot strike, they can easily become strained, inflamed or fractured. ‘The metatarsal bones are a collection of five long bones that link the ankle bones to the toes in the front of the foot and give the foot its arch,’ says McCutcheon. Read our full guide to treating and preventing ankle sprains. Repeat for 10-15 repetitions, then switch to the other foot.Pull the band toward your body, flexing your foot, then release and point your toes away from your body.Sit on the ground with your legs straight out in front of you and wrap a resistance band around the ball of one foot.Rotate your ankle in a circle, moving your foot clockwise 10 times and then counterclockwise 10 times.Sit with your legs straight out in front of you and your feet off the ground.To avoid ankle sprains, one of the best things you can do is to strengthen the muscles around the ankles and calves. Symptoms include: a swollen, bruised area on the outside ankle bone or a swollen area the size of a trainer sock, pain and tenderness in the ankle, difficulty putting weight on the affected foot, stiffness or limited range of motion in the ankle, instability or feeling like your ankle may give way. ‘When you sprain your ankle, you’ve strained or torn the ligaments that keep your ankle bones together and offer support to your joints.’ ‘An ankle sprain generally develops when the foot bends or rotates beyond its normal range of motion, causing the ligaments to overstretch or rupture,’ says McCutcheon. Read our our full guide to treating and preventing plantar fasciitis. Hold for 15-30 seconds and switch feet.Use your hand to pull your toes back toward your shin until you feel a stretch along the bottom of your foot.Sit with one leg crossed over the opposite knee. ![]() One of the best ways to get relief is by stretching and strengthening the plantar fascia itself, says McCutcheon. Some people may report stiffness and difficulties walking. Plantar fasciitis tends to be most significant in the morning, or after long hours of standing or walking. ‘Plantar fasciitis is a disorder in which the plantar fascia becomes inflamed and unpleasant, producing discomfort and soreness in the base of the heel or along the arch of the foot,’ she says. The plantar fascia is a flat length ‘thick tissue at the sole of the foot that runs from your heel bone to your toes,' explains McCutcheon. All you need to know about treating arch painĤ most common foot injuries sustained by runners Plantar fasciitis. ![]() In: Core Knowledge in Orthopaedics: Foot and Ankle. American Academy of Orthopaedic Surgeons. Forefoot and midfoot pain in the active child or skeletally immature adolescent: Overview of causes. Overview of foot anatomy and biomechanics and assessment of foot pain in adults.
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