Foot advice for the jogger

Jogging or running puts a force on the feet about 150 percent greater than the person's body weight. Even simple walking puts a force on the feet about 50 percent greater than the person's body weight. No wonder 3 out of 5 adults in the United States have painful feet resulting from a variety of foot conditions.

Overuse foot injuries are typical among joggers and runners. These include stress fractures and tendonitis, along with bone and heel spurs. Other foot problems include blisters, bunions, corns, calluses, athlete's foot, black and ingrown toenails, and Morton's neuroma. Most foot injuries can be prevented.

Abnormal body structure and repeated stress are the most common causes of overuse injuries of the foot. They may not cause problems during normal activity. However, with more intense activity like jogging, overuse injuries may occur. Abnormal body structure problems include flat feet, high arches, other body problems, and poor footwear.

Some people have naturally flat feet or feet that turn in when they run. These people tend to walk and run on the insides of their feet. Doing this too much may cause overuse injuries such as stress fractures and tendonitis. It also makes the legs rotate inward. This can cause bursitis in the hip and kneecap pain. Shoe inserts (orthotics) can correct abnormal foot motion and alignment.

People with high arches are prone to getting a hammertoe (the second toe buckles and cannot be straightened). Shoe inserts do not help hammertoes. Stretching the foot and taking up a different activity that does not cause pain or re-injury will help.

Other body problems can increase a jogger's risk for injury. These include a curved spine, differences in leg length, and excessive muscle tightness. Abnormal shoe wear is a sign of this problem. Correctly fitted shoes can help.

Poor footwear is another cause of foot injuries. Wear stable shoes with proper arch supports and cushioning. The shock absorption of a shoe after 300 to 500 miles of use is decreased by 60 percent. Anyone who jogs 10 miles a week should buy new shoes at least every 9 to 12 months. Consult a healthcare provider specializing in sports medicine or a knowledgeable shoe salesman for help in choosing the right jogging shoe for you.

Get a medical exam before starting an exercise program. It will reveal any existing problems with your body, and especially your feet. The information learned will help you avoid overuse injuries in the foot or elsewhere.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File FOOT5112.RF2 VRS# 7437 Data Version 7.0 Copyright 1999 McKesson Health Solutions LLC. All rights reserved.