Running is great for staying in shape, and many people enjoy this type of exercise on a regular basis. For that reason, keeping the feet healthy and free of injury is paramount to running pain free. People with flat feet or high arches, or people who overpronate, may be more at risk for typical foot injuries caused by running. Probably the most common foot injury in runners is plantar fasciitis. This inflammation of the plantar fascia, a band of tissue that runs from the toes to the heels, can cause excruciating heel pain. It is likely to be caused by overtraining and is considered a repetitive stress type of injury. Resting the feet, performing suggested exercises, and taking anti-inflammatory medication can help. Metatarsalgia, or pain in the ball of the foot, is another common runner’s injury. It is caused by exerting too much pressure on the long bones of the foot. Also common to runners is a condition called Morton’s neuroma, where the nerves in the foot become entrapped by fibrous tissue. This can cause burning and tingling, numbness, or shooting pain. If you are an avid runner, it is suggested that you consult a podiatrist if you experience these types of injuries. 

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Riznyk Podiatry. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our office located in Orchard Park, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.