Preventing foot and ankle running injuries involves a varied approach encompassing various aspects of training and recovery. Strengthening the muscles, especially those in the feet and ankles, can help reduce injuries among runners. Regular strength training exercises, like lunges and squats done three to five times per week, can enhance muscular endurance, coordination, and balance, thereby supporting injury prevention efforts. Allowing adequate recovery time between training sessions is vital for muscle repair and adaptation. Aim for 36 to 48 hours of rest between runs, and gradually increase training volume to avoid overload caused by excessive training. It may not be possible to avoid running injuries, but implementing preventive measures can significantly reduce their likelihood and severity. If you incur a foot or ankle injury while running, it is suggested that you schedule an appointment with a podiatrist for an evaluation and treatment plan.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact the foot specialists of Academy Foot and Ankle Specialists. 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 offices located in Southlake, Keller (Fort Worth), Hurst, North Richland Hills, Flower Mound, Argyle, and Denton, TX. . We offer the newest diagnostic and treatment technologies for all your foot care needs.