Bunions are a common foot deformity where the joint at the base of the big toe becomes enlarged and misaligned, causing the toe to angle inward. This can lead to pain, swelling, and difficulty in finding comfortable shoes. The condition often develops due to genetic factors, wearing ill-fitting footwear, or arthritis. If you have bunions, it is essential to take proactive steps to manage the discomfort and prevent further progression. Start by wearing shoes with a wide-toe box, low heels, and good arch support. Regularly performing foot exercises to strengthen the muscles around the joint can also provide relief. If these conservative measures do not help, or if the bunion becomes severely painful, it is suggested that you consult a podiatrist. In some cases, surgery may be recommended to correct the deformity and restore foot function.
Bunions are painful bony bumps that usually develop on the inside of the foot at the joint of the big toe. As the deformity increases over time, it may become painful to walk and wear shoes. Women are more likely to exacerbate existing bunions since they often wear tight, narrow shoes that shift their toes together. Bunion pain can be relieved by wearing wider shoes with enough room for the toes.
Causes
Genetics – some people inherit feet that are more prone to bunion development
Inflammatory Conditions - rheumatoid arthritis and polio may cause bunion development
Symptoms
Redness and inflammation
Pain and tenderness
Callus or corns on the bump
Restricted motion in the big toe
In order to diagnose your bunion, your podiatrist may ask about your medical history, symptoms, and general health. Your doctor might also order an x-ray to take a closer look at your feet. Nonsurgical treatment options include orthotics, padding, icing, changes in footwear, and medication. If nonsurgical treatments don’t alleviate your bunion pain, surgery may be necessary.
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Runners can benefit greatly from incorporating specific stretches into their routine to enhance flexibility and prevent injury. The knee hug is an effective stretch that targets the glutes and lower back. By pulling one knee towards the chest while standing, runners can alleviate tension and improve hip mobility. Another beneficial stretch is the child’s pose, which stretches the lower back, hips, and thighs. To perform this stretch, kneel on the floor, extend your arms forward, and lower your torso towards the ground. The standing quad stretch helps maintain flexibility in the quadriceps and hip flexors. By grabbing one ankle and gently pulling it towards the glutes while standing, runners can effectively stretch these key muscle groups. If you have suffered a foot or ankle injury while running, it is suggested that you visit a podiatrist to treat your specific foot condition and guide you on effective running injury prevention methods.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Comprehensive Foot & Ankle Center. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
“Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
Cross-Training is Crucial
Wear Proper Running Shoes
Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
Flat feet, or pes planus, come in two main types, which are flexible and rigid. Flexible flat feet show arches that flatten when standing but are visible when sitting, while rigid flat feet have no arch even when sitting. Symptoms often include foot pain, swelling, and difficulty walking or standing for long periods. Risk factors include genetic predisposition, obesity, and certain medical conditions like arthritis. To alleviate discomfort, specific stretches can be helpful. Stretching the Achilles tendon and calf muscles can relieve tension and improve foot flexibility. Foot exercises, such as toe curls and arch lifts, strengthen the muscles supporting the arch. If you have flat feet, it is strongly suggested that you are under the care of a podiatrist who can offer effective relief solutions.
Flatfoot is a condition in which the arch of the foot is depressed and the sole of the foot is almost completely in contact with the ground. About 20-30% of the population generally has flat feet because their arches never formed during growth.
Conditions & Problems:
Having flat feet makes it difficult to run or walk because of the stress placed on the ankles.
Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.
Knees – If you have complications with your knees, flat feet can be a contributor to arthritis in that area.
Symptoms
Pain around the heel or arch area
Trouble standing on the tip toe
Swelling around the inside of the ankle
Flat look to one or both feet
Having your shoes feel uneven when worn
Treatment
If you are experiencing pain and stress on the foot you may weaken the posterior tibial tendon, which runs around the inside of the ankle.
