Protect Yourself from Common Running Injuries

At NY Foot Health, we know if you’re a runner, you’ve found a great way to exercise and stay fit. Running has many benefits, from getting your heart rate up to improving circulation and elevating mood and done anywhere. Running, however, can be hard on your feet and lower extremities. The repetitive pounding can result in several common podiatric sports injuries and conditions, including:

Shin Splint—the medical term is medial tibial stress syndrome, and it means that your shins are absorbing too much shock from your pounding the pavement, causing pain and tenderness on the front and sides of the shin bone. This condition is more common at the start of a new running program or if you suddenly increase the intensity or duration of your run.

Achilles Tendonitis—the long tendon that runs down the back of your lower leg and attaches the muscles of the calf to the heel bone can become injured from running and cause debilitating pain, aching, and stiffness anywhere along the path of the tendon.

Plantar Fasciitis—when the long band of tissue that spans the bottom of your foot from heel to toe becomes inflamed, it can cause a dull or sharp, stabbing pain in your heel. The pain may increase if you run stairs or hills.

Runners Knee—the is one of the most diagnosed sports injuries in runners. Its telltale sign is a burning pain between the kneecap and the thigh bone.

Take a Proactive Approach

These injuries are commonly classified as overuse injuries, but that doesn’t mean the solution is to stop running. Below are some factors to investigate that may help you dial back or even prevent sports injuries when running:

  • Pace yourself. Start with a running program that suits your current fitness level and gradually increase the intensity and length of your runs. Build rest days into your weekly running schedule.

  • Warm-up. Don’t skip stretching both before and after your workout!

  • Check your gait. Many causes of running problems are due to faulty biomechanics or poor alignment in the body.

  • Strengthen your core. Many runners overlook the fact that a strong core helps control the movement of your hips, knees, and feet for optimal movement without injury.

  • Wear the right shoes. Have a professional fit you with running shoes that accommodate any particularly vulnerable areas you have in your feet or legs. Remember to replace your shoes every 300-500 miles.

If you experience pain or discomfort anywhere in your lower extremities from running, don’t delay getting it evaluated by your podiatrist. Need to find a podiatrist? Use our online directory to locate one in your community. To learn more ways to protect your feet from running and other sports injuries, contact us and subscribe to our free e-newsletter.