Running is a high-impact activity that can lead to a variety of foot-related issues, especially when shoes do not fit well or training is too intense. Pain in the heel is a common complaint, often caused by irritation of the tissue along the bottom of the foot. Small cracks in the bone, called stress fractures, may develop from repetitive motion, and are typically painful during activity. Tightness or discomfort at the back of the ankle may signal inflammation of the tendon that supports that area. Runners might also deal with skin problems like blisters or bruised toenails from friction. Discomfort in the forefoot or worsening of conditions like bunions can also occur with long runs or poor support. Paying attention to early signs of pain and choosing proper footwear can reduce the risk. If running leads to foot pain or changes that do not resolve, it is suggested that you see a podiatrist for a diagnosis and appropriate treatment.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Westside Podiatry Center, LLP. Our doctors 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 one of our offices located in Liverpool, Camillus, Skaneateles, Oswego, and Cicero, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.