Foot Posture and Running Injuries

Poor foot alignment including pronation (rolling in) flat feet, supination (rolling out) and high arches can affect the alignment and function of your legs & pelvis. Poor leg & foot alignment can contribute to abnormal stresses on muscles & joints, cause muscle weakness (imbalance) and decrease efficiency. Poor foot posture can contribute to many injuries seen in runners including arch/heel pain, ankle pain, achilles & calf strain, stress fractures, “shin splints”, anterior knee
pain and sometimes even hip/low back pain.

Podiatrist / Chiropodists
Podiatrists specialise in the diagnosis, assessment and treatment of foot & foot related injuries. Podiatrists are trained to analyse gait (walking & running style), assist in foot related musculoskeletal injuries using strapping/padding, orthotics (arch supports), stretches/exercises and advise on footwear. Your podiatrist can also assist you with foot care problems such as black/dead toenails, blisters, corns & callous – all commonly seen in Marathon runners.

Orthotics
Orthotics (arch supports, insoles) are a device worn in the shoes (not just running shoes), designed to hold your foot into the “normal position”, improving foot & lower limb function and providing shock absorption. Orthotics help treat the cause of many runners’ injuries,

Footwear
Your podiatrist and specialised shoe stores can assist you in choosing the best style of shoe to suit your foot shape, alignment and fit. Having the wrong style of shoe can be uncomfortable and also contribute to injury.

Tip – Have a thumb width of room between the end of your longest toe (not necessarily your “big” toe) and the end of the shoe, to stop toenails going black or falling off.