Running places repeated stress on the feet and ankles, which must absorb force and keep the body balanced with every stride. Each step sends pressure through the heel, arch, and forefoot as the foot strikes the ground and pushes the body forward. The ankle joint bends and stabilizes the leg while muscles and tendons guide movement and protect the joints. The plantar fascia, a strong band of connective tissue that runs along the bottom of the foot from the heel to the toes, supports the arch and helps absorb impact. The Achilles tendon, the thick cord that connects the calf muscles to the heel bone, helps lift the heel during push off. During a run, the foot may absorb forces several times greater than body weight. When running leads to ongoing foot or ankle pain, a podiatric evaluation is suggested for proper diagnosis and appropriate treatment.
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 one of our podiatrists of Shady Grove Podiatry. Our doctors 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 Gaithersburg, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
