Avoiding Ankle Sprains and Other Running Injuries
With the beautiful spring weather upon us, getting outdoors for some air and exercise is a great idea, and running is an excellent way to do this since all it requires is the right footwear and a nice trail or track. Although running is a simple activity, the repetitive stress can increase the occurrence of a variety of problems with your feet and ankles including ankle sprains, plantar fasciitis, and Achilles tendonitis.
Tips to help avoid running injuries
Most running related problems can be prevented or minimized by following these tips:
●Proper running shoes—This is the most important advice you can follow to prevent running injuries. A wide variety of shock absorbing and supportive running shoes are available depending upon the specific type of running you will be doing, so be sure to get your feet properly measured and fitted.
●Custom orthotic inserts—Specially made inserts can be used to correct problems with over or under pronation, and for the treatment and prevention of injuries. Your podiatrist can perform a computerized gait analysis to determine what foot abnormalities you may have and can recommend and properly place the necessary inserts.
●Proper stretching and warming up—Proper warm up and stretching will get your blood flowing and limber up stiff tendons and muscles to help avoid injury.
●Begin gradually—Start off exercising slowly, because going at it too aggressively after a long period of being sedentary is a sure way to cause an ankle sprain or other injury. It’s always best to increase your workout gradually over a period of weeks and months to strengthen your legs and feet and decrease the chances of causing a problem.
●Fluid intake—Proper hydration, especially in hot weather, is very important for preventing muscle cramps.
Experienced runners and beginners alike will most likely experience an ankle sprain or other foot or ankle injury and it is important to see a foot care professional for the proper diagnosis and treatment. We highly recommend that you consult our board-certified podiatrists Andrew Shapiro, DPM and Michael Barkin, DPM. With access to advanced technologies, along with years of experience to help diagnose and treat a variety of foot and ankle problems, we can assist you with heel pain, ankle sprains, diabetic foot care, toe deformities, nail fungus, and skin problems, among many other conditions. Our practice is conveniently located on West Merrick Road in Valley Stream to accommodate all your foot care needs. Call (516) 825-3860 or book an appointment online today!