When practicing running regularly, it is important to take care of your feet and shoes to avoid injuries. One of the most common injuries in runners is Lenoir's spine. This injury is often caused by overuse of the feet, poor running technique, or wearing inadequate shoes. In this article, we will give you tips to prevent Lenoir's spine in runners.
What is Lenoir's spine?
Although Lenoir's spine is often considered a minor injury, it can cause intense and disabling pain that can limit a runner's ability to practice their sport. The plantar fascia is a connective tissue that connects the heel bones to the toes and plays an important role in the stability of the foot arch. When the plantar fascia is subjected to excessive tension, it can become inflamed and cause intense pain.
Lenoir's spine is usually caused by overuse of the feet. Runners who do intensive training or who increase their training volume too quickly are particularly vulnerable to this injury. Runners who have flat feet or pronation problems may also be more prone to developing Lenoir's spine. These pronation and flat feet problems can increase tension on the plantar fascia, which can lead to inflammation and the formation of a heel spur.
In addition to overuse and pronation problems, wearing inadequate or worn-out shoes can worsen the injury. Shoes that provide insufficient support or have a too rigid sole can increase tension on the plantar fascia and increase the risk of developing Lenoir's spine.
Symptoms of Lenoir's spine
The symptoms of Lenoir's spine may vary depending on the severity of the injury. The most common symptoms are sharp pain in the heel when walking or running, as well as pain that intensifies after a period of rest. Runners may also feel pain when pressing on the affected area or when performing flexion and extension movements of the foot.
Cause of Lenoir's spine
Lenoir's spine is often caused by overuse of the feet. Runners who do intensive training or who increase their training volume too quickly are particularly vulnerable to this injury. Poor running technique, such as running on the outer edge of the foot, can also contribute to the development of Lenoir's spine. Finally, wearing inadequate or worn-out shoes can worsen the injury.
Preventing Lenoir's spine
In this section, we will look at the most effective preventive measures to avoid Lenoir's spine in runners. We will discuss the importance of stretching, choosing shoes adapted to your morphology, avoiding hard surfaces, not overusing your feet, and consulting a podiatrist for a precise diagnosis and appropriate treatment if you experience persistent heel pain. By following these preventive measures, you can avoid Lenoir's spine and continue to fully enjoy your sports practice.
Use running shoes adapted to your morphology
It is important to choose running shoes that provide good foot support and shock absorption. If you have flat feet or pronation problems, you should opt for running shoes specially designed for your morphology.
Avoid running on hard surfaces
Hard surfaces, such as concrete or asphalt, can worsen inflammation of the plantar fascia. Try to run on softer surfaces, such as dirt tracks or trails
Avoid overusing your feet
It is important not to overuse your feet during training. Avoid running long distances or doing intensive training sessions without sufficient recovery.
Consult a podiatrist
If you experience persistent heel pain, it is important to consult a podiatrist as soon as possible. A podiatrist can perform a comprehensive examination of your foot and ask questions about your medical history and physical activities to determine the cause of the pain.
Seeing a podiatrist is one of the most important steps you can take to treat and prevent heel spurs. Podiatrists can help you treat foot problems, including heel pain.
If you experience persistent heel pain, it's important to see a podiatrist as soon as possible. A podiatrist can perform a thorough examination of your foot and ask questions about your medical history and physical activities to determine the cause of the pain.
Treating Lenoir's spine
If you have already developed Lenoir's spine, there are several treatments that can help relieve pain and promote healing.
- Rest: Rest is one of the first measures to take to allow the plantar fascia to heal. Avoid running or engaging in other activities that could worsen the injury.
- Ice application: Applying ice to the heel can help reduce inflammation and pain. Apply ice for about 20 minutes at a time, several times a day.
- Stretching: Gentle stretching can help stretch the plantar fascia and reduce tension on the heel. Ask a podiatrist for advice on the most appropriate stretches.
- Orthopedic shoes: If you have flat feet or pronation problems, your podiatrist may recommend orthopedic shoes to support your feet and reduce pressure on the heel.
- Medication: Your podiatrist may prescribe anti-inflammatory or analgesic medication to relieve pain.
Conclusion
Lenoir's spine is a common injury in runners, but it can be prevented by taking simple precautions. It is important to choose running shoes adapted to your morphology, not overuse your feet, and consult a podiatrist if you experience persistent heel pain. If you develop Lenoir's spine, rest, ice application, and stretching can help relieve pain and promote healing. Remember to take care of your feet and shoes to avoid injuries and fully enjoy your sports practice.
Lenoir's spine is a disabling pain that can affect people of all ages and professions, not just athletes. This pain is often caused by inflammation of the plantar fascia, a ligament that connects the heel to the toes. People who spend a lot of time standing or walking are particularly vulnerable to this injury.
If you experience persistent heel pain, it is important to consult a podiatrist for a precise diagnosis and appropriate treatment. The Clinique Podiatrique de Fontainebleau - Pied confort in Blainville, Quebec, is an excellent choice for people who suspect Lenoir's spine. With an experienced podiatrist who graduated from the Université du Québec à Trois-Rivières, you can be sure to receive the best possible care for your feet. Don't wait for the pain to worsen - make an appointment today for professional consultation.