Research has indicated that many runners get injured every year. Running injuries can be prevented when properly fitted shoes are worn, and stretching techniques are implemented. A common injury is referred to as Achilles tendinitis, which is typically caused by tight calf muscles. The Achilles tendon can be strengthened by performing heel raises several times before running. If you have plantar fasciitis, you are most likely familiar with the pain that exists in the heel of the foot. Mild relief may be found when the plantar fascia is properly stretched. This is accomplished by pulling your toes gently away from your foot, in addition to rolling the bottom of your foot on a frozen water bottle or tennis ball. If you would like more information about how to prevent running injuries, it is suggested that you counsel with a podiatrist.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact John Horlebein, DPM of Northern Cascades Foot & Ankle, LLC. Our doctor 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 Chelan, WA . We offer the newest diagnostic and treatment technologies for all your foot care needs.