So, who gets bruises sometimes when you run, and how do you deal with it?

happysongbird

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Jul 1, 2011
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I have been running barefoot for 4 years now? I am starting to lose track, which, on a side note, I think is wonderful. I try to vary my terrain, to build up to rougher ground. I don't have a long time without being barefoot in the winter here, because winters here are often fairly dry. Inspection of my soles confirms that they are getting quite thick. However, I seem to be having a bit of a battle for the last year with getting bruised, particularly on the ball of one foot, when I run on rougher pavement.

It's only about dime sized, but enough to make it quite uncomfortable to run barefoot, unless on very smooth pavement or cement, until it heals. I'm assuming it heals, though, so far, it is always in the same spot, very centered on the ball of that foot.

I've been trying to run lightly and think my form is decently developed and developing. I think I understand the disadvantages that I might have due to beginning this barefoot running thing at age 50, but I don't want to assume that this cannot be overcome with careful diligence. Any thoughts? Experiences?
 
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I get bruises from rocks sometimes from trail running mostly around the arch area of my feet but never from road running...i just pretty much ignore those kinds of bruises.

I do get what I call hotspots once in awhile on long rough pavement running when the road is really warm but still runnable. The hotspots do not turn black/blue but its a sore area on the ball of the foot, I just avoid the rough pavement for a few runs and it goes away.

Does your spot turn black/blue or break the skin?
 
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I get bruises from rocks sometimes from trail running mostly around the arch area of my feet but never from road running...i just pretty much ignore those kinds of bruises.

I do get what I call hotspots once in awhile on long rough pavement running when the road is really warm but still runnable. The hotspots do not turn black/blue but its a sore area on the ball of the foot, I just avoid the rough pavement for a few runs and it goes away.

Does your spot turn black/blue or break the skin?

The skin was breaking down there for a while, but now it is just a bit reddish purple, almost hard to see, when it happens.
 
Rubbing them out always made them heal quicker for me.
 
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I guess you have what mokaman calls hotspots, not the black almost-puncture-bruises that you get when stepping full force on a sharp stone. For me, hotspots are a sign of too much road mileage in wet conditions, at higher speeds, or fatigued. The road surface abrades the skin over the ball of the foot, and the skin has not enough time to grow back, especially with daily running. I don't know a real way around this effect if running a lot of road mileage. Running on trails seems to avoid the effect for me, probably since the abrasion is less, and the skin has more time to grow back (maybe also more incentive to grow due to higher pressure from rocks and twigs?). Taking smaller steps also works for me, seems to decrease the friction, so less abrasion.
 
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For me occasionally I land on a pee size rock with the ball of my foot or heel. Hurts like .ell and do leave a bruise. I try to take care landing to heavy on this spot until it has gone away (sometimes 1 week). Don't know is massage could hurry up the healing but worth a try. Maybe icing it down when returning home could help like a regular bruise?
 
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Umm, I'm honestly having trouble figuring what any of you are talking about.

However, I seem to be having a bit of a battle for the last year with getting bruised, particularly on the ball of one foot, when I run on rougher pavement.
Like this?
http://www.thebarefootrunners.org/threads/sores-on-my-foot-after-longer-runs.1753/

I get bruises from rocks sometimes from trail running mostly around the arch area of my feet but never from road running...i just pretty much ignore those kinds of bruises.
I think that I understand you on this one.
http://milesbehindme.com/2009/09/7-miles-in-2-days-and-my-introduction-to-stone-bruising/

I do get what I call hotspots once in awhile on long rough pavement running when the road is really warm but still runnable.
Umm, hotspot?
http://www.petmd.com/dog/care/evr_hot_spots_what_are_they

Or abrasion?
http://www.medicinenet.com/script/main/art.asp?articlekey=2095
 
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Yeah, I was having problems, too. My right foot had an abrasion under the 1st met head. My left foot had a callus under the 1st met head. I worked on engaging the big toes and both problems are gone now.
http://www.thebarefootrunners.org/index.php?posts/168196

I have a personal theory that the first met heads really shouldn't need to bear too much weight, if the big toes are engaged.
 
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Rubbing them out always made them heal quicker for me.


Geez TJ... Why just you tempt me with such easy targets...

Heres my thoughts.

If your grtting bruising while running on a road or track or sidewalk or something like that, then your either A) coming down infront of your center of gravity on the balls of your feet, sort of like overstriding and landing overly forefoot like a tippytoe action, or B) your stepping on something thats causing a significant pressure point on that one spot on your foot. Could be a rock or an acorn, could be an uneven point in the road, could be a dead animal.

So it seems that your either not watching where your running with enough concentration (I do it all the time...), or your trying to run too fast and should think about dialing it back down a little bit.

....

If this is happening on trails the your fine. I had some pretty gnarly bruising and scrapes and such on my feet after a nice little frollick in some trails a few weeks back.

Like I said, these are just my thoughts, so theyre probablly wrong and misleading. Sort of like TJ's comment about rubbing it out. What are we here, middle school boys?
 
Umm, I'm honestly having trouble figuring what any of you are talking about.

Like this?
http://www.thebarefootrunners.org/threads/sores-on-my-foot-after-longer-runs.1753/

It's definitely not like those photos. The area gets bruised to varying degrees on some long runs, and sometimes the tissue seems to be get stressed enough to crack a small bit, but nothing on the surface is worn away. I have tried taking a photo, but it seems to be just indistinct enough to not show up well, but it is definitely tender. Maybe I'll try again.

It is always seems to be from stepping on a "something," like a medium sized pebble, after I have run quite a few miles, usually over 10, but not necessarily when I am fatigued, just that my feet have put on some miles. I guess that makes it technically a "stone bruise." I have been working on just running comfortably and rarely am pushing speed to the point of significant form changes. Anyway, the problem does not seem to be correlated with my occasional bursts of "speed," which are usually at the middle or end of shorter runs.

It is odd that it is the same spot every time. I have tried to think if I am running evenly on both legs and have absolutely no history of problems with differing leg lengths. I have felt my form change with time and experience, and also applying suggestions to make sure I am NOT trying to run on the balls of my feet. If I had to describe it, I would say I feel like I land mid outer foot, which makes sense when you see your footprint.

The best I can determine is that it is possibly a combination of the foot pad having gotten stressed at some point and just taking a long time to heal and me being on the latter half of life when starting this barefoot thing, so my feet having to work harder at building up padding. As I have mentioned, the places I have options of running, almost always include rough patches of some sort, even the trails, so just sticking to kinder terrain is not really an option if I want to keep running barefoot, which I do.
 
stone bruise.jpg
I guess this time the red streaks are showing up, but not the slightly deeper red under the skin surrounding that. Lest anyone wonder, those are not open cracks near the base of my big toe, but I do live in a very arid climate and put olive oil on my feet regularly to keep the cracks at bay. I have very sensitive skin and it does not seem to tolerate other moisturizing options.
 
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I guess this time the red streaks are showing up, but not the slightly deeper red under the skin surrounding that. Lest anyone wonder, those are not open cracks near the base of my big toe, but I do live in a very arid climate and put olive oil on my feet regularly to keep the cracks at bay. I have very sensitive skin and it does not seem to tolerate other moisturizing options.


I remember having these (exactly the same look) some two years ago when I was still running mostly on pavement. After switching to trails I do get them anymore.

You can see them here
http://thebarefootrunners.org/threads/pushing-my-limits.13189/#post-119847
(lower right image)
 
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I had something that could be similar? My skin was already soft from being wet. Then I went for a run and went a bit quicker than the usual pace. I think it's due to abrasion on the concrete sidewalk. I used to have a specific spot under the first met head, but now it's spread out over the entire pad. My feet were a bit tingly afterwards!
 

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I had something that could be similar? My skin was already soft from being wet. Then I went for a run and went a bit quicker than the usual pace. I think it's due to abrasion on the concrete sidewalk. I used to have a specific spot under the first met head, but now it's spread out over the entire pad. My feet were a bit tingly afterwards!

Similar, but I have had it feel bruised and not had any skin break down at all, with the sole remaining markedly leathery. Interesting that it seems to be the same basic location on the foot. I do know that concrete can be deceptively abrasive sometimes, and just like with asphalt, one learns that all concrete is not created equal!
 
Maybe it's bruising then? When I get rock bruises, they stay for about a month, until new skin grows from underneath, pushing the old blood clots to the surface. It's pretty unpleasant the first few weeks.

In Florida, we get mildew on the sidewalks, then have to pressure wash it off. Fresh sidewalk is refreshingly smooth, old sidewalk not so much.
 
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