Preventing running injuries requires focusing on the health of your feet, toes, and ankles. New runners or those without prior sports experience should start with walking or partial weight-bearing activities to prepare their bodies for running. Gradually increasing training intensity can reduce stress on the feet, particularly for those recovering from past injuries. Experts recommend running no more than 40 miles per week and suggest balancing training frequency with adequate rest to prevent overuse injuries. Opting for soft running surfaces can decrease the negative impact on the feet and ankles. Stretching may improve flexibility, but consistency is important if included. Transitioning to a forefoot strike or minimalist shoes should be done gradually, paired with strengthening exercises for the foot muscles to avoid added strain. Regularly check the wear pattern of your shoes and consider replacing them if they are older than six months. Alternating between multiple pairs of shoes can also be beneficial. If you have sustained a running injury, it is suggested that you schedule an appointment with a podiatrist for a diagnosis and treatment options.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Arcadia Foot and Ankle. 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 Scottsdale, North Scottsdale, Mesa, and Sun City, AZ . We offer the newest diagnostic and treatment technologies for all your foot care needs.