Preventing foot and ankle running injuries involves a varied approach encompassing various aspects of training and recovery. Strengthening the muscles, especially those in the feet and ankles, can help reduce injuries among runners. Regular strength training exercises, like lunges and squats done three to five times per week, can enhance muscular endurance, coordination, and balance, thereby supporting injury prevention efforts. Allowing adequate recovery time between training sessions is vital for muscle repair and adaptation. Aim for 36 to 48 hours of rest between runs, and gradually increase training volume to avoid overload caused by excessive training. It may not be possible to avoid running injuries, but implementing preventive measures can significantly reduce their likelihood and severity. If you incur a foot or ankle injury while running, it is suggested that you schedule an appointment with a podiatrist for an evaluation and treatment plan.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Bruce Smit, DPM of Frankfort Foot & Ankle Clinic. Our doctor will treat your foot and ankle needs.
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. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
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. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.
If you have any questions please feel free to contact our office located in Frankfort, IL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
