Have you taken up a new exercise routine this month? Many people choose to start running at the start of a new year. If that’s you, then we at Montgomery Foot Care Specialists applaud you.
Running has amazing physical and mental benefits. A daily run gives you the weight-bearing exercise that doctors so often recommend. It builds muscle and makes your heart and lungs stronger. It helps keep off unwanted pounds. A run at the end of a long day can take the edge off anxiety and ward off depression as well.
If you’re a runner – and especially if you’re new to the sport – be aware of how incredibly hard running is on your feet. They’re the two body parts that absorb all of the running’s impact. Our two expert podiatrists, Dr. Heidi M. Christie, and Dr. Chanda L. Day-Houts, recommend that you become familiar with foot injuries that afflict many runners. This way, you can learn to recognize any injuries in your own body. Best of all, knowing what can happen gives you the power to prevent the injuries from happening in the first place.
Common running injuries
- Achilles tendonitis – inflammation of the tendon at the back of the heel
- Plantar fasciitis – heel pain, often associated with bone spurs and bursitis
- Stress fractures – small cracks in any of the foot’s 26 bones
- Shin splints – irritation and inflammation of the muscles or tendons in the lower leg
- Ankle sprains
- Blackened toenails
How to prevent them
The way your body’s put together – your “biomechanics” – plays a big part in whether or not running will lead to a lower limb injury. Also, accidents do happen! But you can minimize your risk of injury by
- Stretching before and after every run
- Wearing running shoes that fit properly and accommodate your particular biomechanics
- Replacing your shoes after about 400 miles
- Taking rest days
- Visiting us at our podiatry office in Montgomery, Alabama if you have foot pain that doesn’t subside after a few days. Call us at (334) 396-3668 or make an appointment online.