Runner’s Knee

Runner’s knee (or Patellofemoral Pain Syndrome) is most often accompanied by a dull pain around the front of the knee (patella), where it connects with the lower end of the thighbone (femur).

Although runner’s knee may be caused by a genetic or structural defect, in many cases running or walking technique is the root cause for runner’s knee. A muscle imbalance or weakness could result in the body moving with an imbalance, putting undue stress on one or both knees.

The most common symptoms of runner’s knee include a pain in and around the kneecap, which can often flare up in the context of exercise or other activity. This pain can also be noticeable when immobile for long periods, such as after sitting with legs bent or when waking up in the morning.

Plantar Fasciitis

Plantar fasciitis is one of the most common causes of foot pain, especially in the heel and arch. Plantar fasciitis involves inflammation of the plantar fascia — a tough, fibrous band of tissue that runs along the sole of the foot. This tissue attaches to the heel bone (calcaneus) and to the base of the toes. It helps support the arch of the foot and has an important role in normal foot mechanics during walking.

Plantar fasciitis can be caused by several factors, including type of shoes, foot structure, overuse, and types of walking surfaces. Hard impact or landing on the feet from high distance can also cause inflammation leading to plantar fasciitis.

The pain of plantar fasciitis usually increases gradually and is typically felt near the heel. Sometimes the pain can be sudden, occurring after missing a step or jumping from a height.

Plantar fasciitis is sometimes called “first-step pain”. This is because the pain tends to be the worst when waking up or after long periods of inactivity. The level of discomfort can decrease throughout the day, or by warming up, but sudden movements or long periods of activity can also cause flare ups.

Pain is often most pronounced when walking bare foot or in shoes with minimal support.

Hallux Valgus (Bunion)

Hallux valgus is a common forefoot problem in which a large lump grows out from the inside of the foot at the big toe joint. This foot deformity is typically a result of years of pressure on the big toe joint, which eventually forces the toe joint out of alignment. This leads to the formation of a noticeable, bony lump.

Hallux valgus is caused primarily by foot mechanics and structure. Pressure from the way one walks, or the shape of the foot causes the big toe to bend in toward the second toe. Standing for long periods and wearing ill-fitting, narrow shoes can make bunion pain worse, but they don’t cause the problem.

The main symptoms of hallux valgus are bone deformity, pain, and stiffness in the affected area.

Morton’s Neuroma

Morton’s neuroma is the thickening or swelling of the tissue around the nerve between the bases of the toes (usually between the third and fourth toes). This seems to occur mainly in response to irritation, pressure, fallen transverse arch, or injury to one of the nerves that lead to the toes.

Typically, there’s no outward sign of this condition, such as a lump. Instead, many experience a feeling of standing on a pebble in the shoe, or a burning pain in the ball of the foot that may radiate into the toes. It is also possible to notice a distinct tingling or numbness in the toes.

Metatarsalgia

Metatarsalgia is pain felt under the front part of the foot, specifically under the metatarsal heads, which are under the base of the toes.

Metatarsalgia is usually the result of increased pressure on the ball of the foot. One common cause of metatarsalgia is wearing badly fitting footwear. For example, high-heeled or restrictive shoes can force the ball of the foot into a small amount of space, which puts more pressure on that area and leads to pain or discomfort. Other causes can be irritation or injury of the metatarsal heads, or the soft tissues around it.

The main symptom of metatarsalgia is the feeling of “walking on pebbles”. Other symptoms include a burning or aching sensation, a shooting pain, or tingling or numbness in the toes.

Shin Splints

Shin splints involve pain felt along the inner frontal edge of the shin bone. The condition is usually caused by repeated trauma or strain injury to the connective muscle tissue surrounding the tibia. It is a common injury among runners and athletes.

Shin splints are caused by repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone. This repetitive stress inflames the muscle and connective tissue in the front of the shin, causing splints.

Tenderness, soreness, or pain along the inner side of the shinbone are the most common symptoms of shin splints, whilst swelling in the lower leg is a less common but more acute symptom of severe shin splints.

Flat Feet

Flat feet or low or collapsed arches can lead to pain across the entire bottom of the foot. In most cases, the pain is experienced in the heel and arch of the foot.  Flat feet can affect the ability to walk or run effectively, as well as put additional stress on the lower back and knees.

Flat feet, also called pes planus, is a deformity that occurs when the arch of the foot collapses and comes into complete or near-complete contact with the ground. This condition is often genetic, caused by structural deficiency at birth, although this is not always the case. In some instances, flat feet are acquired, through overuse or injury sustained to the feet.

Pain caused by flat feet usually tends to increase with intense use or prolonged activity and may be accompanied by swelling along the inner ankle and arch. Hip, knee, and lower back pain are also common as the instability of the gait and posture can place undue stress on these joints.

High Arches

A high foot arch prevents the feet from making proper contact with the ground, thereby affecting the way feet move and function. A high arched foot tends to have a rigid arch structure making the foot under pronate, which results in decreased cushion mechanism. As the foot strikes the ground, impact pressure is distributed across the foot unevenly, which can cause foot-related problems such as ulcers.

Although there can be underlying causes for having high arches such as neuromuscular problems— in most cases high arches are hereditary.

Because high arches put extra stress on the metatarsals (midfoot bones) due to uneven weight concentration, it can cause foot pain whilst standing, walking, or running. Over time, this can radiate up through the kinetic chain and into to the ankle, knee, hip and back.