The under-lying causes of many running injuries are structural problems and training volume. Long distance running for example, exposes our feet to repeated abuse, gently wearing down foot structures. Foot conditions such as flat feet in particular makes it harder for our feet to provide the necessary balance and support when running.
The ability to point out the exact location of pain can help determine the type of foot injury. This enables a podiatrist to properly recommend a course of treatment. Dr. John Schilero is a podiatrist who specializes in helping people with foot injuries.
The body is able to adapt to increasing physical demands. It strengthens the muscles to support activities such as long distance running. But this is done gradually and placing stress on our feet and ankles before our body is ready can lead to injury.
Common Foot Conditions in Runners
Achilles Tendinitis – pain felt at the back of the leg or just above the heels
Shin Splits – pain in the lower leg, located in the front or inside areas
Plantar Fasciitis – pain felt when the foot flattens when running or walking. This can be felt in the heel area.
a. Warm up exercises are a great way to prevent foot injuries. Gradually increase the pace. Start by walking then proceed to a brisk walk. After a few minutes gradually pick up the pace while working a sweat.
b. Strengthen your feet and leg muscles by cross training. Swimming produces less strain on the legs and feet but is a refreshing way to build up strength for running.
c. Train according to your weight – each pound of body weight is multiplied by four when running. This means your feet are carrying four times what it’s used to. Shed some pounds to reduce the stress on your feet.
d. Wear running shoes to absorb stress when running. Replace regularly when worn out. Use socks to add an extra layer of cushion and reduce skin friction when running.
Consult a podiatrist for any sign of pain when running. At Palm Beach Orthopaedic Institute located in West Palm Beach, Palm Beach Gardens, Jupiter and Wellington, we specialize in helping people suffering from running injuries. To schedule an appointment, call 561-694-7776 EXT. 2112.