Whether you are a serious runner or just jog a few times a week to stay in shape, it is common to experience foot and ankle injuries. When your ankles and feet are overworked or not conditioned properly, they can start hurting. Luckily, it is possible to minimize the risk of these injuries. Here are five tips for preventing foot and ankle injuries while running:
Replace Your Shoes Frequently
Your shoes support your feet while you run, so it is important for them to be in good shape. If your athletic shoes get worn out, you are more likely to endure foot and ankle injuries while running. According to Competitor.com, you should get new running shoes every 300 to 500 miles.
Do not Forget to Stretch
Even if you are in great shape, it is important to thoroughly stretch your feet and ankles before you run. Stretching will keep the muscles flexible and prevent injury. An effective stretch to try is the foot stretch. As you are sitting in a chair, raise one leg and rotate your foot in a full circle. Repeat 10 times. Do the same stretch on the other foot.
Be Cautious With Hills
Although running up hills is a great workout and can build you endurance, pushing yourself too hard can increase your risk of foot and ankle injuries. If you are not used to running hills, start slowly. Instead of trying to run them every day, try it for just a couple days a week at first.
Avoid Running on Uneven Surfaces
Although it can't always be helped, you should avoid running on uneven surfaces as much as possible. If you run on rocky terrain or paths with loose gravel, you can hurt your ankles and feet.
Do not Push Yourself Too Hard
If you are training for a marathon or 5K run, you may be tempted to push yourself to the limit every time you run. However, doing this will only increase your risk of ankle and foot injuries. Run at a pace you feel comfortable at, and give your body a break. For example, if you did a hard run yesterday, do a lighter workout at the gym today.
If you follow these helpful tips, you can reduce your risk of foot and ankle injuries. However, if you do get an injury while running, make an appointment to see a podiatrist as soon as possible.
Share