s1/e32 Your Runner's Feet with Suzanne Hamilton, Sports Podiatrist (@suzannehamiltonpodiatry)
Aug 17, 2021
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Sports Podiatrist Suzanne Hamilton shares valuable insights on caring for your runner's feet. Topics include blisters, foot/toe numbness, blackened toenails, choosing shoes for hammertoes and bunions, carbon plate shoes' impact on feet, orthotics, and more.
Reducing friction and pressure on the feet is crucial to prevent blisters while running.
Numbness in the toes or feet during a run may indicate nerve irritation or compression.
Choosing the right footwear and seeking professional advice can help prevent foot injuries and address foot issues.
Deep dives
Understanding Blisters: Causes and Prevention
Blisters are commonly misunderstood as being caused by friction and rubbing, but they are actually caused by skin shear. Skin shear refers to the horizontal force between the skin and the surface, which leads to tears in the skin and the formation of blisters. To prevent blisters, one should focus on reducing friction and pressure on the feet. This can be done by using products like angle patches to reduce friction, cushioned insoles to offload pressure, taping techniques to spread pressure, and using gel toe caps or toe spreaders to absorb shear. Seeking a podiatrist's help can be beneficial for chronic blistering or abnormal foot movements.
Understanding Numbness in the Toes and Feet
Numbness in the toes or feet during a run can indicate nerve irritation or compression. Morton's neuroma, a thickening of the inter-metatarsal nerve, is a common cause of numbness in the third and fourth toes. Other common areas for numbness include the top of the foot, which can be caused by compression of the deep peroneal nerve. Seeking a podiatrist's advice can help diagnose the cause and provide treatment options such as footwear modifications, orthotic devices, injections, or surgical intervention if necessary.
Understanding the Importance of Footwear and Foot Health
Choosing the right footwear is crucial for foot health. Comfort should be a guide when selecting running shoes, and consistency in shoe choice is important to avoid sudden changes that may lead to injuries. Some factors to consider when choosing running shoes include shoe fit, heel drop, and variations in shoe types for different surfaces. It is also essential to pay attention to foot comfort and seek professional help from podiatrists or physical therapists for tailored advice and to address any foot issues or injuries.
Foot and ankle pain during running
One of the main issues discussed in the podcast is foot and ankle pain experienced by runners. The speaker emphasizes the importance of identifying the potential causes of the pain, such as changes in training load, footwear choices, and overall load management. They suggest looking at the shoes worn, considering factors like cushioning and footwear worn outside of running. Simple rehabilitation exercises like mobility work and ankle exercises are recommended to relieve foot achiness. However, if the pain persists, seeking professional guidance is advised to avoid further complications.
The impact of carbon plate shoes
Another topic explored in the podcast is the impact of carbon plate shoes on running performance and biomechanics. The speaker acknowledges the performance benefits of these shoes, including improved energy return and running economy. The carbon plate reduces stiffness at the ankle joint and can lower the metabolic demand on certain muscles. However, the speaker also highlights the need for caution and individualization when using carbon plate shoes, as they may shift stress to other areas and require adaptation. The speaker mentions the potential use of carbon plates in orthotics to aid specific conditions like Hallux Rigidus. The overall discussion emphasizes the need for a multidisciplinary approach and individual assessment when considering the use of carbon plate shoes.
Learn all about your runner's feet with Sports Podiatrist Suzanne Hamilton (@suzannehamiltonpodiatry)!! Our feet are what carry us around for all these miles, but how much do you know about properly caring for your feet, and how do the things we do during our training affect them?
THE CRASH COURSE ON BLISTERS!
The cause of foot or toe numbness
Bruised/blackened toenails
Choosing shoes when you have hammertoes or bunions
Sore & achy feet
Choosing a proper shoe/rotating shoes
How do carbon plate shoes impact our feet?
When are orthotics appropriate?
And more!
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Suzanne Hamilton is one of a handful of podiatrists in Northern Ireland and the UK to gain a postgraduate certificate in podiatric sports medicine. Her specialty allows her to pursue her passion for helping athletes return to the top of their game. She has recently just opened her own studio within a multi-disciplinary clinic in Belfast to allow her to combine her passion of lower limb problems in sport and creativity as a small business owner. She’s passionate to break the stigma around foot health and visiting a podiatrist whilst promoting the benefits of podiatry within the sporting environment. Alongside her clinic she has worked part-time for Crusaders Football Club as part of the medical team, offering her skills in sports massage and podiatry.
