Runners who have suffered a foot injury are sometimes forced to stop their sport for a set period. During this period, runners can be monitored by a podiatrist to undertake a treatment plan to achieve optimal healing and enable a return to activity.
Find out what a podiatrist has to say about a gradual return to running.
What are the 5 golden rules for recovering from a foot injury?
- Be patient and listen to your podiatrist’s advice
- Do the stretches recommended by your podiatrist
- Keep fit and stay active during the break, by practising non-impact sports such as cycling, swimming and aqua jogging.
- Be monitored by your podiatrist throughout the recovery period
- Adopt a gradual return to running with the agreement of your podiatrist.
Why a gradual return to running?
A gradual return to running is essential for both long-distance and sprint runners. In both cases, the athlete must return to running in moderation, while respecting the following measures:
- Return gradually to impact sports so as not to stress the joints.
- Reduce high-intensity efforts
- Avoid running long distances too quickly
How can a podiatrist help a runner with a foot injury?
Through biomechanical, radiological or postural examinations, the podiatrist can give a clear and precise diagnosis of the cause of the injury. This information will enable the athlete to know why he or she has injured the foot and why a break is required. At the same time, they will have a better understanding of the good habits to adopt when practising their sport. What’s more, the podiatrist will be able to explain to the runner how to resume running without re-injuring himself.
Do podiatric treatments help a rapid return to running?
Yes, an athlete followed by a podiatrist benefits from the personalised treatment of a specialist, which is highly favourable to the athlete’s recovery. This follow-up can enable runners to return to running more quickly, without risking re-injury or permanent limitations. However, it is essential to follow the podiatrist’s recommendations, especially as regards a gradual return to running. The podiatrist can also call on the interdisciplinary help of physiotherapists, osteopaths and chiropractors to offer the patient a complete range of care.
Treatments to help heal a foot injury.
Depending on the type of injury, the podiatrist may have recourse to several types of physiotherapy-type treatment modalities to enable faster rehabilitation and healing, such as :
- laser
- cryotherapy
- tapping
- the wearing of foot orthoses
- manipulation or mobilisation techniques (Active Release or Graston).
During the downtime, the runner can be monitored two to four times a week with these types of treatment to ensure complete and permanent healing of the injury.
How often should an athlete consult a podiatrist?
- As soon as symptoms of post-static dyskinesia (pain in the heel after rest) persist for more than a week despite stretching.
- As soon as any new pain occurs.
- Every six months for patients requiring a foot orthosis, to ensure that the orthosis is stable and that the foot has not changed structurally.
- Every three months, for patients requiring foot care for the treatment of traumatic nails or hyperkeratosis (horniness).
What injuries are likely to develop in runners?
The most common injuries to the lower limb in runners are :
- Iliotibial band syndrome,
- Plantar fasciitis,
- Medial tibial periostitis,
- Patellofemoral syndrome,
- Achilles tendonitis,
- Stress fractures (often metatarsal).
Foot injuries that take the longest to heal are located in less vascularised areas, such as Achilles tendonitis. In such cases, the podiatrist may be able to speed up recovery and, consequently, the return to sport, by using cryotherapy or laser treatments that promote vascularisation and reduce inflammation.
How can I avoid chronic injuries following a break?
Morning stiffness may be the sign of an accumulation of inflammation that requires specific stretching sessions or a visit to the podiatrist. We therefore recommend stretching the lower limbs every morning and evening. These sessions help to reduce the symptoms of stiffness and prevent chronic injuries. What’s more, if runners have foot orthotics, they should wear them as soon as they get up and throughout the day.
Incredible muscle memory and optimal return:
Top-level athletes have a higher than average muscle memory. As a result, they can usually return to running more quickly than an athlete who does little or moderate sport.
What are the risks of fast running and long-distance running?
Athletes who run sprints are more at risk of developing sudden musculotendinous injuries such as hamstring and plantar fascia strains. Long-distance runners are also more exposed to injuries caused by repetitive stress, such as plantar fasciitis, periostitis, stress fractures, iliotibial band syndrome, etc.
Are athlete advised to wear custom-made orthoses when they first go running?
Only if the foot requires them because of biomechanical problems or pain caused by sport. The advantage of the Cryos dynamic orthotic is that it absorbs shock, which is beneficial for runners’ feet, which are subjected to multiple impacts with each stride. What’s more, wearing foot orthotics can make a big difference to energy conservation when running.
How can I avoid permanent damage?
The most important thing is to treat the injury properly before running again. Otherwise, inflammation can persist and an injury can become chronic. If an athlete suffers a foot injury, the podiatrist will need to draw up a treatment plan and a gradual return to running so that the patient can practise his or her sport without risk of recurrence.