A Runner’s Guide to Avoiding Foot Injuries

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Did you know that your feet pound the track 1,000 times per mile?

 

It’s no wonder that runners’ feet take such a beating! 

 

While there is little you can do to reduce the impact, there are steps you can take to helping your feet avoid injury. Here are a few recommendations from Precision Podiatry – the best podiatrist in Austin, Texas:

 

Get New Running Shoes

 

Many people don’t replace their running shoes often enough, and their feet suffer for it. It is recommended that you replace your running shoes every 400 miles, which equates to 4-6 months for the avid runner. Also – when replacing your shoes, look for something that is comfortable to you. Don’t worry about the flex, arch, etc.; the latest school of thought is to start with what feels right to your foot.

 

Exercise Your Feet

 

If you are an avid runner, then it’s a good idea to strengthen the muscles in your feet, toes, and ankles to provide better support during your run. One way to do this is by big toe raises: standing on the floor flat-footed, then raising your big toe up and down off the ground. Another one that stretches and strengthens is to sit on the floor, legs extended in front of you, and grab your toes, pulling the toes toward you. 

 

Land Softly on the Ball of Your Foot

 

Research has shown that people who land on their heel when running are more prone to injuries and have a more clunky form. Instead, be more agile and land on the balls of your feet. Practice visually yourself landing more softly as you run and make corrections to achieve this.

 

Rest and Recoup

 

Repetitive exercise makes you more prone to injury, so consider alternating running with other types of exercises including swimming, yoga, pilates, and weight lifting. Rest days are good for your foot muscles, and they are good for your shoes. Interestingly enough, the foam in your shoes can get compacted from running, and a rest day allows it ample time to fluff back up and support your feet on your next run.

 

If you are experiencing foot or ankle pain from running, Precision Podiatry is here to help. We want to help alleviate any pain associated with issues such as plantar fasciitis, Achilles tendinitis, metatarsalgia, and more.