Running is thought to be a good way to stay fit and healthy, but it also comes with risks. Foot and ankle injuries are all too common among runners. Overuse is a prevalent issue, usually stemming from pushing your body too hard or increasing your mileage too quickly. These actions can lead to problems like plantar fasciitis, Achilles tendonitis, and stress fractures. Poor footwear choices also play a significant role in causing foot or ankle injuries. Worn-out or ill-fitting shoes fail to provide the necessary support and cushioning, increasing the risk of injuries. Ensuring your shoes are the right fit for your feet and running style is important. Inadequate warm-up routines can strain the muscles and ligaments, making them more susceptible to injuries. In addition, running on uneven terrain can increase the likelihood of twisting an ankle. Biomechanical issues, such as overpronation or supination, can place extra stress on your feet and ankles, making them prone to injury. If you experience persistent pain or discomfort as a result of your running activity, it is suggested that you consult a podiatrist for an exam, diagnosis, and treatment options.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact George Tellam, DPM of Ankle & Foot Associates. Our doctor will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
- Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
- Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
- “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
- Cross-Training is Crucial
- Wear Proper Running Shoes
- Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our offices located in Orange Park and Jacksonville Beach, FL . We offer the newest diagnostic and treatment technologies for all your foot care needs.
