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Runner’s legs often take a knock. Did you know that when you’re jogging, your leg falls to the ground, affecting an average of three times your body weight?

According to the American Pediatric Association (APMA), a runner who weighs 150 pounds impacts his feet for about 150 tons within three miles.

Your feet may indicate significant health problems. As a runner, you should be aware of the health and condition of your feet, as well as the signs of trouble they may cause you. Here are some examples:

Foot cramping

If you have sudden or regular foot cramps, you may be dehydrated or simply be training too hard. Chronic foot cramps can be a sign of a lack of calcium, magnesium, or potassium in your diet. Try adding the following minerals to your diet:

  • Calcium: Milk, yogurt, leafy vegetables, cheese, seafood, and legumes.
  • Magnesium: dark leafy vegetables, seeds, nuts, fish, whole grains, beans, avocado, bananas, dried fruits, yogurt, and dark chocolate.
  • Potassium: Dark leafy vegetables, potatoes, beans, squash, yogurt, fish, mushrooms, avocados, and bananas.

Dry skin

Dry, flaky skin may be a sign of a fungal infection known as athlete’s foot. The athlete’s foot often gets dry, itchy skin between the first two toes and then progresses to inflammation and blisters. Keeping your feet, socks, and shoes clean and dry helps prevent foot disease in the athlete.

If precautions and moisturizers do not help, dry, flaky skin can be a possible sign of a thyroid problem.

The thyroid gland helps control blood pressure, metabolic rate, tissue growth, the nervous system, and skeletal development. Consult your doctor to check your thyroid with a blood test.

Supination of the foot

Supination occurs when the leg has pressure from the outside when walking or running. When the opposite happens – a person shifts their weight from the heel to the front foot – it’s called pronation.

Excessive supination can cause problems with the body balancing out and lead to pain in the legs, knees, hips, and back.

People who bend their legs inwardly, cause the outside of the heel to touch the ground and not roll their feet enough.

That creates tension on the ankle and can cause the ankle to roll out, which could lead to injuries.

Causes of supination

Generally, structural problems with legs, causing displacement, are inherited. However, other influential factors can also play a role in this condition. Common causes of excessive supination include:


Often inherited features that affect the mechanical functioning of the legs and feet are genetic, such as:

  • Length of the legs (including the difference between the length of the legs)
  • Foot width
  • Ankle stability
  • The shape of the foot arch can also increase the risk of over, as runners with high arches are more likely to oversteer than other people.
  • Incorrect shoes. Good shoes that support the arch and muscles of the foot, which help protect the foot from injury. That is the case when walking on hard and flat surfaces. Wrong shoes, such as stiff or tight shoes, can lead to joint problems and other foot problems.

If you are looking for the right running shoe, there is a wide selection of running shoes for supination from NationOfShoes, which will meet your needs and taste.

Bodily misalignment

If the body is incorrectly aligned, some parts will work harder to support posture and maintain balance. Poor posture during exercise can cause muscles and bones to overcompensate, which can lead to supination.

Prior injury

Prior injuries can cause instability and weakness in the bones and muscles. People with Achilles tendonitis, for example, are particularly at risk of aging.

Other Factors

Some of the other factors that can lead to supination include:

  • An inactive lifestyle
  • Constant exposure to hard surfaces
  • Limited range of motion
  • Long-lasting
  • Stiffness due to aging or arthritis
  • Excessive exercise.

Changes in your toes

The wrong choice of running shoes may cause your toes to impact the front of the shoe when your foot hits the ground. If your toes look white, blue, or red, you may have Raynaud’s disease. Ask your doctor for an examination.

If your leg, foot, or ankle hair decreases or disappears, it may be a sign of peripheral artery disease (PAD). PAD, which is essentially a build-up of plaque in the leg arteries. This disease affects about eight million Americans.

An enlarged toe may also be a warning sign of a health problem, such as gout, or a form of arthritis. You may notice a slight bump after eating red meat or fish, or after consuming certain types of alcohol. Some of these foods contain large amounts of chemical compounds, purine. Large numbers of purine can increase uric acid levels in the body, causing swelling of the toe or ankle.

Change in toenails

Do your toenails look fragile? This sign may be a symptom of thyroid complications. It is good to check your nails for lines or any discoloration.

Red lines may indicate broken blood vessels, also known as shrapnel bleeding. These lines appear when small blood clots damage tiny capillaries under the nails. They can be a sign of endocarditis, which is an infection of the inner lining of the heart. Infection can lead to heart failure if not treated. Therefore, go and see your doctor.

Nail deterioration may signal a lack of iron in the body. That could also be signs of anemia or lupus. Consult your doctor for a blood test to make sure.

As a runner, you may get used to pain in your toes, but if you have pain that does not improve, it may be a warning sign. Pain that does not heal can be a sign of nerve damage or poor blood circulation caused by various diseases, including diabetes.

Many cases of diabetes are diagnosed for the first time due to foot problems. Your doctor can do a blood sugar test to rule out diabetes.

Foot odor

the foot contains more sweat glands than any other part of your body, so foot odor is a common problem for many runners. You can reduce the unpleasant odor by keeping your feet as clean and dry as possible.

Use antibacterial soap to wash your feet and dry thoroughly. Wear dry cotton socks or anti-moisture socks. If your shoes are wet, make sure they are dehydrated before wearing them again.

To sum it up

In the case of foot disorders, it is essential to stretch before training to reduce the strain on muscles, tendons, and joints. Running on soft surfaces helps to absorb some of the kicks on the ground while running. Hard surfaces such as tar and concrete are inflexible and can cause injury.

It is also crucial that you change your shoes when they are worn. Old sneakers wear out faster than you think. They lack support, traction, and flexibility – all of which can make your foot problems worse.