Stress fractures to any of the bones in the foot are common amongst walkers and soldiers, hence the name a ‘march fracture’.

The most common bones to develop a stress fracture are the metatarsals – the long bones in the mid foot. The heel bone (the calcaneus) is also sometimes involved, as are some of the tarsal bones (smaller rear foot bones).

A stress fracture develops due to repetitive forces passing through the foot. This may happen in people who suddenly increase the amount of walking or running they are doing, or those who walk in unsuitable footwear, or on hard surfaces. It is important to have shoes with adequate support and cushioning to prevent this kind of injury.

Treatment for stress fracturesgenerally involves resting for a period of 6-8 weeks. The first two weeks should be almost complete rest, and a walking boot or crutches can be used to help in this. Following this, full weight bearing can be resumed provided it is pain free, although a return to activity should be avoided for a further 4-6 weeks.

Feet blisters are a massive complaint amongst walkers. Everyone can relate to the pain and longstanding discomfort they can cause. However, there are a number of methods which walkers can use to firstly prevent them occurring in the first place, and secondly, treat them as quickly as possible is they are unlucky enough to suffer.

Prevention is of course the best cure. So the most important steps include:

• Wearing properly fitting shoes/boots which have space for the feet to move without rubbing on the inside of the shoe.
• Keeping the feet dry – wet feet are more prone to blisters!
• Wearing double layer socks – some socks are specially designed and have a ‘blister free guarantee’.
• Using vaseline (petroleum jelly) on prone areas.
• Tape such as zinc oxide can be applied to areas prone to friction.

Treatment of a blister

• Stop as soon as possible.
• Gently wash and dry the feet thoroughly.
• Apply a blister plaster to cover and protect the area.
• DO NOT pop blisters as this increases the risk of infection.
• Wear open or very loose fitting shoes to prevent further rubbing.
• Most blisters will heal thoroughly within a week.

Plantar Fasciitis is not the only condition which may cause pain under the arch of the foot. Posterior Tibialis Tendonitis is a degenerative condition of the tendon of the Tibialis Posterior muscle. This muscle runs down the back of the lower leg (deep to the gastroc and soleus calf muscles) and the tendon then runs behind and below the medial malleolus (bony part on the inside of the ankle) before passing under the foot to attach to several of the tarsals and metatarsals of the mid-foot.

This muscle is responsible for inverting the foot, meaning to turn the foot so that the sole faces inwards. It also assists the other calf muscles in plantarflexion (pointing the foot downwards, or lifting the heels off the floor).

As with many foot injuries, especially those from walking and running, there is a definite link between foot biomechanics (movement patterns) and injury. In this case, those who overpronate (meaning the foot rolls inwards and arch collapses as we walk) are at a higher risk of developing Tendonitis of this muscle.

This highlights the need to ensure you have supportive footwear for walking. In most cases, correcting the footwear to ensure the medial arch is well supported, alongside a stretching program for the lower leg muscles and a bit of rest will have this condition cleared up in no time!

Plantar fasciitis is a painful foot condition. It is an overuse injury which usually comes on gradually as you continue walking (or running etc).

The plantar fascia is a thick band of fascia which runs under the sole of the foot, from the heel bone (Calcaneus) to the forefoot. Its job is to support the arch of the foot.

The symptoms of plantar fasciitis include:

• Pain under the heel, often to the inside of the heel and also often radiating into the sole of the foot.
• Pain is usually present on walking and palpation (pressing the area).
• Pain is often worst first thing in the morning, or on standing after long periods of rest.
• Pain often eases as walking continues, only to become painful again afterwards.

Plantar fasciitis is often confused with a heel spur, but these are two different things. A heel spur is a formation of  bone which protrudes under the heel. A heel spur can occur on its own, can be completely pain-free, or it can cause plantar fasciitis. Similarly, having plantar fasciitis, does not mean you have a heel spur.

Plantar fasciitis is an overuse injury and so can be caused by a number of factors. One of the most common contributors is tight calf muscles. If the muscles of the lower leg are tight, this causes increased overpronation (rolling in and flattening of the arch) which places extra stress on the fascia. PF can also be caused by the opposite foot condition, known as oversupination, where the foot rolls outwards and there is a high arch. This results in a very rigid foot which doesn’t mold to the floors surface, or absorb shock well.

Treating plantar fasciitis should centre around correcting the cause of the injury. If tight calf muscles are suspected, stretch them regularly every day to help improve flexibility. You may require new walking shoes/trainers with arch support if you overpronate, or alternatively some insoles or custom orthotics may be necessary in more severe cases.

Other treatments which can be used include massage to the fascia and calf muscles and acupuncture.

To learn more about plantar fasciitis visit sportsinjuryclinic.net