Running is a fantastic way to stay fit, boost cardiovascular health, and enjoy the great outdoors. Despite its many benefits, running can also take a toll on your feet and ankles. More than 80 percent of running injuries are attributed to repetitive stress, making it important for runners to be aware of the potential pitfalls and methods to prevent and address them. The repetitive impact of every foot strike during your runs can put significant stress on your muscles, joints, and connective tissues, increasing the risk of injury. Foot injuries are a significant concern for runners. Plantar fasciitis, metatarsalgia, and stress fractures are some of the more common conditions that can affect the feet. These injuries can cause intense pain, particularly during the push off phase of running. Ankles are susceptible to sprains, strains, and ligament injuries in runners. Running on uneven terrain and wearing improper footwear can contribute to these injuries, which may result in instability and limited mobility. If you experience pain or discomfort in the feet or ankles from your running, it is suggested that you make an appointment with a podiatrist for an exam, diagnosis, and tips for preventing injuries.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Dr. Odin De Los Reyes of Connecticut. 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