Blog: Feature Stories

If legs are the tools of the cyclist’s trade, then feet are arguably that of the runner’s. Sure, legs are still part of the program, but feet play several very important roles and functions during the act of running. Taking care of your feet will go a long way toward keeping you up and running.

Your feet do more than just stick the landing. “Your feet absorb the impact when you make contact with the running surface,” says Dr. Douglas W. Bradberry, a chiropractic physician with Greenapple Sports and Wellness. “That force with each step can be three times your body weight.”

And it doesn’t stop there. Your feet have to support and stabilize your body through mid-stance. They feed your brain information about the terrain you are running on and help make adjustments to keep you balanced and upright. They’re part of the process until they propel you forward at toe off, and then begin the process over again with the next landing.

With all that, it’s not surprising Dr. Bradberry says foot injuries from running are relatively common. The most frequent he see in the practice are plantar fasciitis, Achilles tendinitis, and stress reactions or stress fractures. The good news, he adds, they’re most often easy to understand and avoid.

All three of these injuries are considered overuse injuries. In other words, they’re most likely to occur when too much repetitive stress is applied to a tissue, and it breaks down, becomes irritated, inflamed, or damaged. However, your body has a wonderful ability to strengthen tissue over time to handle more and more stress. Here are four ways Dr. Bradberry recommends to keep your feet healthy for the long run.

 

Four Steps to Healthy Feet

 Slow and Steady:

Build in mileage gradually. A good rule of thumb is to increase volume by no more than 10% each week. This allows the muscles in the feet become better able to support the arch of the foot and limit the stress on the plantar fascia. The Achilles tendon become thicker and stronger to handle more stress. The bones even become more calcified and are less likely to break. In some cases, Dr. Bradberry recommends patients not run consecutive days to give the body an opportunity to recover and adapt before the next run.

 

Strength and Mobility:

To really improve running and avoid injuries, Dr. Bradberry recommends patients include strength training as part of their routine. And not just for core, glutes, quads, hamstrings and calves. There are muscles in the feet too. Exercises for the toes, mid foot and ankle can make a huge impact on performance and injury prevention. Focus on mobility (trigger point ball and stretches), stability (single leg balance, heel/toe walks and single leg Romanian deadlifts), and foot strength (toe yoga, towel crunches, and calf raises).

 

Nutrition and Hydration:

Proper nutrition goes a long way toward avoiding injuries, period. Staying hydrated and eating enough protein and carbohydrates has a direct effect on the health of the body’s tissues. Dehydration can cause an increase in the risk of sprains and strains. Not eating enough carbohydrates can cause fatigue and poor running form leading to overuse and misuse injuries. Not enough protein limits the body’s ability to add muscle tissue and become stronger and more resilient.

Time for New Shoes?

Maybe. Proper footwear plays a role in maintaining healthy feet. Dr. Bradberry says ideally, you want as little on your feet as possible. “You want your feet to be able to handle the stress of running without any outside assistance.” But not all feet are mobile, stable or strong enough. (You can get  there, with strength and conditioning, and practicing proper form.) Good arch support can take stress off of the plantar fascia. The appropriate heel drop can limit the tension on the Achilles tendon. And the right cushioning can help absorb some of the shock and alleviate the stress on the bones.

The bottom line, says Dr. Bradberrry, is overuse injuries are most likely to occur when we increase activity too quickly. Patience is a virtue, and it can also keep you on your (healthy) feet. 

Like the car you drive, your favorite chips or Pop-Tarts; your preferred sock length says a lot about you as a person and as a runner. If you’re aiming to size-up the competition at your next race, suss out a potential new running buddy, or just fond of overthinking things, this list is for you. Here’s are the most-seen styles of running socks, and the kind of runner that inhabits them.

No-shows: On-trend and probably on every social media platform; you’re the pre-run/pre-race “flat runner” photo type. Your socks most likely match, or at least complement, the rest of your running ensemble. Mildly narcissistic, you don’t mind occasionally fishing your socks from the bottom of your shoes. Even mid-run. It’s a price you’re willing to pay for looking good. You’re the cheerleader of the bunch; an ideas person who pairs well with quarters.

Quarters: Dependable and understated, your socks are likely all from the same brand, and within a distinct color palette, too. You’re the low-fuss type that gets things done, doesn’t demand thanks or attention for the effort, and is just happy everyone is having a good time. You’re a control freak, a borderline obsessive, who probably planned the race or group run, and that’s fine by you. Is frustrated and confounded by no socks.

No socks: No problem! You’re a risk-taker, mostly in a good way. You’re the spontaneous type willing to go with the flow. You’re the one who’ll say “yes” to a last-minute opportunity to join a relay team, no questions asked. Long-term plans are not your thing. The fact is, you’re notoriously undependable. Some might say flaky, but almost in an endearing way? But when you do show up, you’re all-in. Pairs well with most other sock types, but consider yourself warned.

Toe Socks: You’re the secretive type. Or maybe you’re just the complicated and overly fussy type. Either way, you’re a runner of few words, preferring to linger in the periphery of the group and take it all in. You’ll comment, succinctly and reluctantly, but only when solicited. The flip side is you’re an excellent listener. Pairs well with no-shows. Should be monitored closely when paired with no socks.

Crew length: Whether it’s genius or laziness, you rock crew-length socks just so you’ll have one less decision to make. You’re a one-shoe-for-all-surfaces-and-situations kind of runner, and your sock choice reflects your Spartan attitude. How little do you care? You’ve been an empty nester for years, but still rock the minivan. Pairs with Birkenstock Arizonas and embarrassed family members.

It’s hard to really read Spring around the Carolinas. It is truly a season of many smaller seasons. Sandwiched somewhere between “Third Winter” and “Actual Spring,” is the season colloquially, if not meteorologically known as, “The Pollening.” Stop us if you’ve heard this one.

While it’s hard to pin it to an exact start time, one thing’s for sure; newcomers and natives alike will recognize it immediately, when its yellow-green hallmark blankets any and everything that isn’t in constant motion. And even that stuff will get a decent dusting. Runners know it from the itchy eyes, stuffy noses, sneezing and wheezing that pollen allergies can bring on.

Like some of us, Mike Cooke says he would avoid trail running if his allergies were too bad on a given day, and run somewhere else, or on his treadmill, to stay away from the pollen. “If it’s race day and there’s no way around it,” he adds, “I’ll throw on a nasal strip and hope for the best. They can give a little extra airflow, while also looking very cool, and not at all nerdy.”

Tracy Dean says she never had allergies living in Upstate New York. “Once I moved to the Carolinas they kicked in,” she says, “and some days are worse than others, especially with the pollen.”

Yes, the very trees that will make August and September remotely bearable force us pay up front for the privilege. Blowing, drifting pollen is an annual sufferfest that all of Zevon’s lawyers, guns, and money couldn’t spare you from. But if you play it smart, you can make the best of allergy season and keep your running and training on pace.

Running Through Spring Allery Season

• Know what’s out there. It’s easy to keep track of pollen counts on your phone, with apps from The Weather Channel, My Pollen Count, Allergy Alert, and others.
• Timing is everything. If you can, run later in the morning or in the afternoon when pollen counts are usually lower.
• Wear a hat and sunglasses. The hat’s brim and your sunnies can keep allergens out of your eyes and off your face.
• Keep it indoors. These treadmill workouts to keep it fresh. Or use high pollen count days for strength training, yoga, or other indoor workouts.
• Shower and change. After outdoor runs, shower and change as soon as you can. That will get pollen and other allergens off your skin, hair, and clothes.

Check out more on how to Run Through Spring Allergies Like a Pro 

“You should never let allergies stop you from doing things you want to do,” says Dr. Puja Rajani, a Novant Health Pediatric Allergy & Immunology Specialist. There are ways to get relief, he adds; starting with over-the-counter treatments, to natural or holistic treatments, neti pots and nasal rinses, to prescriptions and allergy shots.

It’s also important to remember that your allergies may change over time, says Dr. Keith Anderson is a family medicine and sports medicine practitioner at Novant Health. He’s also a runner, triathlete, and medical director for the Novant Health Charlotte Marathon. What worked last year may not work as well – if at all — this season. But you don’t need to suffer. When in doubt, as your doctor to develop an allergy treatment protocol that’s right for you.