Whether you’re an athlete trying to stay in shape during the offseason or you’re a regular runner hoping to hit a personal best or train for a marathon, running is one of the simplest forms of exercise. No special equipment is needed and you can pursue the activity almost anywhere, but it can also be very hard on your feet, especially if you’re not careful when approaching the exercise. In today’s blog, we spotlight five ways that athletes are running their way into foot and ankle injuries, and we discuss some prevention and treatment options.
Running Injuries In Athletes
Running injuries come in many forms. You can suffer an acute injury like an ankle sprain, chronic injuries can develop from overstress, and even skin issues like blisters and fungus can develop if you’re not careful. Let’s take a closer look at some of the most common ways athletes are developing running-related injuries:
1. Too Much, Too Soon – It can be easy to try and bite off more than you can chew when it comes to running. If you increase your distance too quickly, or you do’t give your body enough time off between runs, chronic overstress injuries like tendonitis or shin splints can develop. Give yourself plenty of time to ramp up your distance or endurance if you’re training for a race or preparing for an upcoming sports season, because going too hard or too far without reprieve can overstress soft tissues and bones in your feet.
2. Wrong Shoe For The Job – Don’t assume that the athletic shoes you wear to the gym or you wear for your sport are perfect for prolonged running. If your shoes aren’t designed for the activity you’ll be pursuing, they won’t effectively support your feet and ankles when you need it most. Our advice is to have your foot professionally fitted for a running shoe to your specific foot shape and activity goals. Overly tight or unsupportive shoes can lead to bunions, ingrown toenails and arch problems.
3. Poor Form – Everybody’s form is slightly different, but if you have poor form or you’re not near an ideal alignment when running, it can amplify the forces on different areas of your body, like your lower back, hips, knees and feet. Consult with an athletic trainer or a personal trainer for advice on your form, or at a minimum, make it a point to regularly observe your form when you’re out running. If your form is slipping and you can’t fix it because you’re fatigued, shut it down and keep building on your distance another day. Joint injuries are quite common when poor form increases the load on these key areas.
4. Inadequate Rest – This ties in with the first point, but it’s smart to give your body enough time to recover from the rigors of activity, whether that’s running or practices and games during the season. Many teens and young athletes train year-round for their sport, and not only does that greatly increase their risk of burnout, it also significantly increases their risk of injury, either from overstress or because certain muscle groups are overdeveloped while others remain underdeveloped. Develop an exercise program that isn’t strictly running so that your feet and your lower body get off days even when you’re still active. Consider mixing in some low impact or no impact exercises, like swimming or cycling.
5. Ignoring The Warning Signs – Finally, we know that sports culture sometimes preaches “No pain, no gain,” and other mantras that suggest exercise is supposed to hurt, but you need to listen to your body and back off when something isn’t right. It’s much better to take a week or two off from strenuous activity than to push through the pain and tear your plantar fascia. Soreness is normal, but sharp or shooting pain is not. Listen to your body and reach out to a foot and ankle specialist in the event that an injury develops. The sooner you pursue proactive solutions and work to put the injury completely behind you, the sooner you can get back to running pain free.
For help on becoming the best athletic version of yourself, or for help overcoming a new or worsening foot or ankle injury, reach out to Dr. Silverman and the team at OrthoArizona today at (602) 648-5444.