The plantar fascia tendon is on the bottom of the foot. When it stretches too far or tears, it can be very painful. It can result in inflammation as well, making virtually every step difficult. It is one of the most common causes of heel pain for runners, and it often affects newer runners the most. It is generally seen more often in women as well. It is a sharp, stabbing pain in the bottom of the foot.
A variety of factors could contribute to the development of plantar fasciitis, including poor running shoes, increasing intensity too quickly, weak (or tight) calf muscles, or genetic conditions. Those with high arches and flat feet are more likely to experience plantar fasciitis.
Cramps often result from being dehydrated or exercising with too much intensity. If your feet begin to cramp regularly, you may not have enough potassium, magnesium, or calcium in your diet. Dark leafy greens, yogurt, and bananas may be good options to add to your diet to address these deficiencies.
Be sure to also stretch your feet before and after a run. The feet are sometimes forgotten in normal stretching routines. Stretches that hit the Achilles tendon and calf muscles will help get your muscles warm and ready to move.
Blisters and Other Injuries
When the skin is exposed to frequent friction, fluid will collect just beneath the surface, but above the bottom layer of skin. The combination of friction, heat, and moisture that runners experience in their shoes is often the perfect environment to create blisters. Blisters can act as a cushion for a short time, but they often break open and can become infected.
Ulcers and other similar wounds are relatively common as well. Depending on the location, they may put you out of commission for a few days, but they should heal fairly quickly. If they do not, that could be a sign of a more serious health condition, such as nerve damage or poor circulation. Foot wounds are also associated with diabetes, and many cases of diabetes are first diagnosed after a foot issue.
If you have feet problems, it is better to address them immediately to avoid long-term issues. Take a day or two off of running if necessary—if your feet are not functioning properly, running can make the situation worse!