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Dr. Frank Henry- Tips

Tips on Avoiding Foot Injuries

Mar 01, 2023

Although enrolling in marathons, mud runs, and obstacle courses are great excuses to get in shape, it is important for runners to pace themselves and not attempt too much before the body is ready. Over conditioning the body for a marathon can lead to a variety of injuries such as stress fractures, shin splints, Achilles tendonitis, plantar fasciitis, and ankle sprains. Arizona Sports recently provided some tips for runners to avoid injury. Stretching before and after each run is essential; stretches can reduce tight leg muscles, shin splints and aid the muscles that impact the feet. Running on soft surfaces such as grass reduces the impact on the feet and in order to give the feet a break, switch up exercises by choosing to bike or swim on occasion. The last important thing runners can do to sustain the health of their bodies is to buy the correct running shoe for their foot.

Running is one of the best ways to stay in shape, but precautions must be taken to prevent any injuries. If you have a running injury or have an interest in preventing one, contact one of our podiatrists of University Foot and Ankle Center, LLC. Our doctors can instruct you on proper running techniques and help you keep your lower extremities safe.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. Runner’s knee usually is treated with strengthening exercises focusing on the quad muscles and sports orthotic. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned. Physical therapy can help you learn the best exercises to heal runner’s knee.

What Are Some Causes of Running Injuries?

- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries

- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule.

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