Are You a Runner? Here's What You Should Know About Your Foot Health

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Are You a Runner? Here's What You Should Know About Your Foot Health

Are You a Runner? Here's What You Should Know About Your Foot Health

Running can be a great workout, though it places great demands on your feet. Injuries from blisters to stress fractures can put you on the sidelines as well as causing lower body injuries to ankles, knees, or hips. 

As sports medicine specialists, we at Hudson Valley Foot Associates are standing by to help you when your feet need some help to keep you on the move. Understanding the health risks your feet face can help you avoid many of the common injuries that befall runners. 


The friction created between shoe, sock, and foot while you’re running creates a constant risk of blisters. While they aren’t usually serious, the pain and tenderness that blisters create can keep you off the track or trail. Sweating softens skin as well, making areas with high contact and pressure vulnerable. 

Hallux rigidus

Also called stiff big toe, hallux rigidus is an arthritic condition of the metatarsophalangeal (MTP) joint, which bends with each step. It tends to develop with overuse or injury of the MTP joint. 


The metatarsal bones run across the bottoms of your feet, and the soft tissues surrounding the bones can be irritated as a result of pounding contact with the ground. Pain results from the inflammation affecting the soft tissue. 

Morton’s neuroma

The repeated pressure from running can irritate the nerve in the ball of the foot as it gets trapped between ligament tissue and the metatarsal bones. Runners with high arches or narrow shoes tend to suffer more often from Morton’s neuroma. 

Plantar fasciitis

The tough band of tissue between the ball of the foot and the heel suffers micro tears from overuse, resulting in painful inflammation called plantar fasciitis. Another overuse injury, it tends to hit runners with high arches or flat feet. 

Stress fractures

Essential to every runner’s foot health is rest and recovery time. Without it, stress fractures that naturally occur in bones may develop into more serious injuries. The ankles, metatarsals, and pinky toe are the most frequent sites of injury. 

Caring for your feet

Avoiding problems with foot health requires vigilant care and attention to training and performance. Consider these ways to care for your feet to prevent foot injuries from running. 

  • The right shoes: choosing the right shoes for running and for resting gives the support you need when you need it
  • Train your feet: strength training for your feet is a thing, so learn the exercises that can add support to your bones and other soft tissue
  • Guard against blisters: correctly-sized shoes are the beginning — and pay attention to sensitive spots to add blister prevention patches
  • The right socks: running socks of good quality protect better than discount store bulk packs
  • Trim your nails: short nails prevent lost or black toenails
  • Moisturizing makes a difference: after cleaning and drying your feet, add moisturizer several times a week

While there’s no guarantee these steps will stop all foot injuries, they will reduce your risk and minimize the impact of partial injuries. Make an appointment online or by phone at the nearest New York State location of Hudson Valley Foot Associates when your feet need the extra care that our professionals can provide.