Preventing Running Injuries
At NY Foot Health, we’ve noticed an upsurge in the popularity of running for fitness since the coronavirus pandemic. Running allows for social distancing and can be done outdoors. If you’re new to the sport, it’s important to know the injury pitfalls of running and take steps to protect your feet and ankles. Below are some suggestions to help:
Start with a podiatric checkup. Most podiatrists are back to seeing patients now. If you have suffered foot or ankle injuries in the past, it’s a good idea to schedule an appointment with your podiatrist to evaluate the condition of your feet and ankles. The foot doctor can also make recommendations about the best shoes to accommodate any chronic conditions you may have. If you need to locate a podiatrist in your community, use our online directory.
Help for heel pain. This common complaint of runners can have a few sources and, therefore, a few possible resolutions. Be sure the shoes you are wearing have adequate arch support. Also, stretch your feet and calves before and after running.
Assessing pain that comes and goes. If you notice pain, particularly in your forefoot, that is intermittent and possibly accompanied by swelling, you may have a stress fracture. A hairline crack in one of the bones in your feet may develop gradually from overuse, and therefore, the pain may not be constant initially. It’s important you have days of rest between runs and, if you’re just starting, don’t try to run too far or too fast too soon.
Dealing with black toenails. It’s not uncommon for runners to end up with black toenails, particularly on the big toe. It is due to the constant pounding of the toe against the front of the shoe, and in effect, blood pooling beneath the nail like a bruise. Get your foot professionally measured at a store that specializes in running shoes. You may need a larger size than the sneakers you wear regularly.
While rest and icing may help foot pain from running, any pain that lasts longer than a few days should be checked by the podiatrist. To learn more about fitness and your feet, contact us and subscribe to our free e-newsletter.