Foot and Ankle Injury Prevention for Runners

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Our feet and ankles are constantly exposed to pressure from carrying our bodyweight.  Multiply this pressure a couple of notches when jumping and running and you increase your risk for ankle and foot injury exponentially. Running a mile requires pounding our feet for around 800 times. So be sure to take better precaution whenever you plan to run another mile.

 

It takes months of practice before runners are able to compete in a marathon. Rookies or beginners are prone to foot or ankle injuries compared to their veteran counterparts.  Veteran runners avoid injuries through years of training and practice.  

 

A big part of preventing foot and ankle injuries deals with what you do before running. Below are simple tips for runners to avoid foot and ankle injuries: 

  • Loosen your feet and ankles by warming up - Protect your feet and ankles against abuse by warming it up. A few minutes of exercise and stretching gets the blood flowing to these areas. Blood supplies oxygen, energy and nutrients to the feet and ankles. Brisk walking or gradually running to a faster pace helps your feet and ankles loosen up.

  • Get proper equipment - Getting the right type of running shoes is a valuable asset in any runner’s arsenal. But athletic shoes are not created equal. Shoes designed for basketball may not offer the same level of shock absorbing protection as running shoes. Spending a few dollars on a good pair of running shoes is cheaper compared to medical payments for foot or ankle injuries.

 

If you are suffering from foot conditions such as flat feet consult a podiatrist.

 

Protect your feet against friction

 

Running does not only cause foot or ankle injury it could also lead to the development of blisters. Sweat and dirt may enter this skin openings causing pain and possible infection. Wearing socks or applying lubricants or using foot powder greatly reduces friction.

 

Weight training

 

Prepare your feet and ankles for long distance running by conditioning them with weight training exercises. Gradually build up strength in these areas.  You’re not only preventing injuries but it also helps you run more miles with less effort.

 

Reduce the pace when pain is felt during running. Assess the situation and if pain becomes persistent, stop running and rest the feet. Consult a podiatrist for immediate treatment.

 

Here at The Texas Foot Specialists, Dr. Bruce Miller and Dr. Gregory Mangum provide expert and specialized care to address all of your foot and ankle needs. From conservative to advanced surgical treatments, you can always count on us for quality and compassionate care. Contact us online to make an appointment at one of our conveniently located offices in Sugar Land, Pasadena or Houston.