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Weekends are usually the time when people make some attempt to prioritise their health and experiment with long-distance running as part of their exercise regime. These days most young professionals even religiously follow marathon circuits. But marathon running can also cause muscular fatigue and damage foot muscles, which can in turn lead to chronic pain or injuries. It is a demanding physical activity that puts significant stress on the body, particularly the feet and lower extremities. There are several myths and facts associated with how marathon running affects different foot muscles and the appropriate recovery methods after completing a race. Let’s explore some of these myths and facts below.
Does marathon running strengthen all foot muscles equally?
While marathon running engages various foot muscles, it does not necessarily strengthen them all equally. The repetitive impact and strain of long-distance running primarily work the larger muscles in the extensive muscles (calves, shins, and thighs). The smaller intrinsic muscles of the feet, responsible for balance and stability, may not receive the same level of conditioning. However, ankle muscles in the intrinsic category receive the most stress.
Does running barefoot or with minimalist shoes prevent foot muscle injuries?
Evidence is still inconclusive about runners going barefoot or wearing minimalist shoes strengthening their foot muscles and preventing injuries. It is essential to transition gradually and ensure proper form to avoid overloading the foot muscles, which can lead to injuries. Some of the most common injuries of the foot (intrinsic) that a runner may be prone to while running barefoot include:
a) Plantar Fasciitis – is acute pain in the thick tissue (Plantar fascia) at the bottom of the foot that connects the heel bone and the toes. This occurs when this tissue becomes swollen or inflamed. Ignoring this pain may result in chronic heel pain and can also change the way of walking. Also, people with very flat feet or very high arches are more prone to plantar fasciitis.
b) Achilles Tendonitis – Achilles is the large tendon connecting the two calf muscles with the back of the heel bone. Heavy pain is felt in the heel when this tendon is ruptured and can lead to ankle pain as well. This may be caused due to overuse, excessive running without warm-up.
Can all foot muscles be trained separately since they all work together?
Foot muscles can be trained separately to address specific weaknesses or imbalances. Exercises such as toe curls, arch lifts and marble pickups can target different foot muscles individually and improve overall foot strength, and assist in developing better endurance for long distance running.
Which muscles are more prone to injury?
A new study has assessed the damaging effects of full marathon running on intrinsic and extrinsic foot muscles, and its association with changes in the longitudinal foot arch. The research team was led by Professor Mako Fukano from Shibaura Institute of Technology (SIT) and also included Kento Nakagawa from Waseda University, Ayako Higashihara and Takayuki Inami from Keio University, and Takaya Narita from Toin University of Yokohama. Prof Fukano said, “These results indicate that the damage and recovery response after a full marathon differs among various foot muscles. For our research participants, all three extrinsic muscles and only one intrinsic muscle showed damage after marathon running, suggesting that extrinsic muscles could be more susceptible to marathon-induced damage than the intrinsic ones.”
The damage to extrinsic foot muscles reflects the extensive pressure borne by the ankle joint while running for long-distances as compared to the rest of the foot.
Remember, everyone’s body responds differently to marathon running, and it is crucial to listen to your body signals, avoid overexertion and seek professional advice when needed. Prioritising adequate rest, recovery and gradual training can help you maintain healthy foot muscles and enhance your overall running performance.
