Stretching the feet and ankles is essential for preventing running injuries and maintaining flexibility. One exercise involves picking up small objects like marbles or coins with the toes, strengthening the foot muscles and improving coordination. Single-leg balancing on a ball enhances stability by engaging the ankle and foot muscles, which reduces the risk of sprains. Plantar stretching helps loosen the plantar fascia, which can become tight from repetitive impact. This can be done by pulling the toes back gently or rolling the foot over a frozen water bottle to relieve tension. Incorporating these stretches into a regular routine helps improve strength, flexibility, and balance. If you have sustained a foot or ankle injury while running, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on additional running injury prevention tips.
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 Dr. Rouder of S.I. Podiatry. 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 Staten Island, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
