With the summer months upon us more people are heading outdoors to get some extra exercise in the form of running.
While running is a great way to get and stay healthy, sometimes injuries can occur, specifically to the foot and ankles. While some injuries occur without warning, and aren’t always preventable, in many cases, a number of common injuries can be prevented with a few precautions.
Here are some common injuries (and how to avoid them) to help keep your feet and ankles free from injury this summer!
Plantar Fasciitis
Plantar fasciitis is one of the most common forms of injury that runners get, and is one of the most common causes of heel pain. The pain occurs on the thick band of tissue (known as the plantar fascia) that runs along the bottom of your foot and connects your heel to your toes. The pain usually occurs first thing in the morning.
Prevention: Preventing plantar fasciitis can be done by properly stretching both before and after a run, and by wearing proper footwear.
Achilles Tendonitis
The Achilles tendon is one of the longest tendons in your body, stretching from your heel to your calf muscle. It allows you to extend your foot and point your toes. Unfortunately it is one of the most commonly injured tendons –many of these injuries are caused by tendonitis.
Prevention: Achilles tendonitis is often caused by lack of flexibility. By stretching regularly, runners can reduce the likelihood of Achilles tendonitis. It may also be beneficial to have shoe inserts that can help to properly support your feet and reduces your chances of injuring your Achilles tendon.
Stress Fracture
Stress fractures are commonly found in athletes or runners due to the repeated force put on the lower limbs. Stress fractures can become worse over time, and can occur over a period of days, weeks, or months. They are most noticeable by pain and swelling that becomes increasingly worse over time.
Prevention: Stress fractures are not always preventable, but you can take precautions to help reduce the chance of one occurring. Replacing your shoes on a regular basis can help to reduce the amount of shock that your body absorbs. If you notice pain, be sure to see your podiatrist as soon as possible as this will help reduce your recovery time, and prevent the fracture from becoming worse.
Tags: Foot Care, Prevention