Planning to Up Your Mileage This Fall? Here’s How to Prevent Common Running Injuries

If you're a devoted runner but weary of doing your thing in the sweltering heat of the summer, you may be dreaming of pumpkin spice season as a time of cooler temps and amplified energy. Before diving into a more intense running regimen with added miles, it's vital to consider minimizing your chance of injury.

At Premier Foot & Ankle, with five convenient Texas locations, our dedicated team of podiatrists isn't only focused on treating conditions you're experiencing; they want to talk to you about doing all you can so you don't have to grapple with them in the first place. 

You're never a number or a set of symptoms here — we see and treat you as an individual and consider you a partner in your care.

Common runners' injuries

Our podiatrists see lots of devoted runners sustain diverse injuries, but here are some of the most common:

• Shin splint pain in the front or side lower leg, often caused by running longer distances
• Plantar fasciitis pain due to inflammation of the band of tissue on the bottom of your foot 
• Stress fractures
• Runner's knee, when kneecap cartilage becomes worn from overuse
• Pulled muscles
• Ankle sprains

If you have flat feet, you're more prone to shin splints, and as you age and use your body more, you increase your risk for sports injuries. However, exercise is critical to your overall health, so the key is to keep active but be as safe as possible.

Prevention strategies for runners' foot and leg injuries

1. Balance your running with strength training

When you work with weights regularly, at home or in the gym, you strengthen your muscles, improve your bone density and muscle tone, and build endurance — all things that offer protection against injury.

You may want to establish a workout schedule where you toggle back and forth between running and strength training, doing each every other day. 

2. Increase your flexibility

Engaging in activities like stretching before you run and yoga regularly makes you more limber, which not only helps prevent injury but also improves your range of motion.

3. Take it slow

You put yourself at risk for injury if you "weekend warrior" it and jump abruptly into running greater distances or making things crazy-challenging, like going from flatter routes to tackling steep hills on your runs.

And focus on one thing or the other — more intense or longer distances — during a specific period, not both at once. It's best to begin working toward your new goals gradually. Remember, slow and steady wins the race.4. Don't forget proper footwear.

It's essential to wear the right shoes when you run. Everyone's feet are different, but look for shoes that offer protective padding — important when you pound that pavement, ample room in the toe box to wiggle your piggies, and a snug fit at your heel.

Please avail yourself of the store salesperson's expertise; they can often help a lot. Wear your usual running socks when you go shoe shopping. Remember, too, to replace your shoes about every six months.

5. Team up with your podiatrist

You and your Premier Foot & Ankle podiatrist, should talk about what you're doing activity-wise and your overall foot health. They can recommend additional preventive steps to avoid injury tailored to your foot issues. They also talk to you about the risks of pushing yourself too hard, too fast. You can keep your feet in tip-top shape and injuries at bay. 

If you do suffer an injury, rest assured that your podiatrist has an extensive array of advanced treatments to provide relief, from conservative approaches like the RICE method (rest, ice, compression, and elevation) and pain medications to regenerative treatments, devices like orthotics, laser-based Multiwave Locked System (MLS) therapy, and more. 

Contact the Premier Foot & Ankle office closest to you to schedule an appointment. Call today or book online anytime.