Mother’s Day left a lot of love beating through the hearts of families across Australia last weekend. It also left quite a few people with foot pain as they donned their running shoes for the first time in a while to pound the pavement to support charity fun runs.

As fun runs become more popular in Australia, it’s a timely reminder to think about your feet!

Fun runs encourage people of all ages and athletic abilities to get involved in exercise for a worthy cause. However, with first-timers and recreational runners comes the risk of injury.

When you run your feet and legs absorb enormous pressure. A recent research by podiatry group my FootDr found that around 53 per cent of Australians have experienced sore feet after exercise in the last 12 months. Is this you?

Waking up with sore feet, heels or legs is more common that you think. But fortunately in most cases it’s treatable and preventable.

What are the most common post running conditions and foot pain injuries?

Achilles tendonitis: The achilles tendon (the tendon that connects the two major calf muscles to the back of the heels) tightens and becomes irritated when it is under too much stress.

Shin splints: This pain is felt along the shin bone and often it develops during the initial stages of training, or with over use. Running terrain and footwear choice can also be contributing factors to this condition.

Plantar fasciitis (Heel pain): The Plantar Fascia is the thick band of tissue in the bottom of the foot that goes from the heel to the toes. This is one of the most common conditions seen with runners and usually quite painful in the mornings. Check out our 5 tips to help heel pain!

Sesamoiditis: There are two small bones that sit underneath the big toe joint, can become very painful and swollen. Often after running or other forms of exercise.

Ankle sprains: When the foot twists or rolls beyond its normal range of motion, the ligaments holding the ankle joint together can over-stretch resulting in ligament damage. Once an ankle sprain has occurred, it’s very important to take the correct treatment and rehabilitation.

How can you avoid running conditions and injuries?

Stretching – Stretching helps to reduce muscle tension, prepares the muscles for intense exercises. Gradually this helps to increase the flexibility and range of movement in your limbs. Stretching before exercise can help to decrease the chance of muscle injury.

Footwear – As a rule of thumb, running shoes should only be used for 12 months or 1000 kilometres, whichever comes first. So, it is very important to update your trainers regularly.

Check how you walk – It may not be the act of running that causes conditions or injuries. It may be poor biomechanics (i.e. your running style). If you’re a recreational or regular runner, it’s worthwhile getting a gait analysis to identify the most appropriate footwear.

If your foot pain or leg pain recurs after running, then you may have a biomechanical issue. Our podiatrists can help find the cause of the problem and help.

Call Podiatry Care today or make an appointment online using the ‘BOOK NOW’ button at the top of the page.