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How to Prevent Running Injuries

los-angeles-podiatristMany folks who run for sport or recreation have to deal with some kind of foot injury.

When people become more active, their rate of injury actually rises, but the recovery time for active people is much lower then people with sedentary life styles.

How do you prevent running injuries from happening? Keep reading!

(Image By JamesGrigg.co.uk)

The plantar fascia is a thick band of tissue that runs on the bottom of the foot and goes from the heel to the base of the toes. When it becomes swollen there is a deep bruise-like pain at the base of the heel. The pain is worse in the morning and at the beginning of the run. However, the pain might fade as the plantar fascia loosens.

This condition is usually treated by wearing correct shoes and inserts. You should also reduce running, and use ice and anti-inflammatory medications. If it gets worse or continues, you should see an experienced foot and ankle doctor who can perform an exam and maybe an ultrasound.

You can prevent this injury from happening by stretching your calf muscles and Achilles tendon.  Also, try picking up marbles or golf balls or by scrunching up a towel with your toes. You can stretch your plantar fascia with a tennis or golf ball and towel stretches.

The Achilles tendon connects the calf muscles to the heel. However, if your rupture this tendon, you will likely feel dull or sharp pains usually close to the heel. There may also be a crackling sound  when the ankle moves.

Tight or fatigued calf muscles can causes the Achilles tendon to handle most of the load. Excessive hill running can lead to Achilles tendon inflammation. Inflexible running shoes and overpronation may lead to Achilles tendonitis.

If this happens to you, then you should apply ice to the injured area and use over-the-counter anti-inflammatory medicines. If you’re still in pain and none of this helps, then you need to make an appointment with a foot and ankle doctor

How can you prevent this injury? Try stretching your Achilles tendon before and after each run. Also, try to strengthen and stretch your calf muscles and wear motion control shoes.

If you have foot pain, do not let it go untreated or it could very well get worse. Get your foot looked at today so that tomorrow is pain-free.

Please call 626-447-2184 (Arcadia) or 818-408-2800 (San Fernando) to speak make an appointment with Dr. Alireza Khosroabadi about your foot and/or ankle needs.

This entry was posted in Foot Pain, General Foot and ankle Health, Running and tagged , , . Bookmark the permalink.

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