Running is an excellent exercise activity that requires a minimum investment and you can do it in the great outdoors during good weather or on an indoor track when the weather is bad. While the benefits of running to your overall health are excellent, the stress and pressure that it brings to your feet and ankles can cause pain and injury. Some common running injuries include Achilles tendonitis, plantar fasciitis, and shin splints.
You can minimize the chances of suffering an injury while running with some good care and planning.
5 tips to help avoid running injuries include the following:
1) Choose the correct footwear—Always choose a shoe that is correct for the activity. For example, running shoes have extra cushioning in the heel area, but you shouldn’t wear them for playing tennis because they don’t have the correct side support.
2) Warm up and cool down—Stretching prior to exercise and after you finish your run will help protect your muscles, ligaments and tendons from injury.
3) Begin slowly and carefully—If you are just starting an exercise program after a long period of inactivity, you should start very slowly. The sudden stress put on bones, muscles and tendons that haven’t been used for a long time can cause them to become injured.
4) Custom orthotic inserts—These specially made inserts fit the contours and spaces of your foot. They are used for arch support and to correct for poor gait mechanics that can cause knee, hip, and back problems.
5) Hydration is key—The intake of healthy fluids before, during, and after your run can help prevent muscle cramps and other problems.
If you have foot or ankle pain associated with running, we highly recommend that you consult our board-certified podiatrists Andrew Shapiro, DPM and Michael Barkin, DPM. With access to advanced technologies, along with years of experience to help diagnose and treat a variety of foot and ankle problems, we can assist you with heel pain, ankle sprains, diabetic foot care, toe deformities, nail fungus, and skin problems, among many other conditions. Our practice is conveniently located on West Merrick Road in Valley Stream to accommodate all of your foot care needs. Call (516) 825-3860 or book an appointment online today!