It is beneficial for people who decide to take up running to learn about how to prevent running injuries. A foot or ankle that becomes injured can cause the running to temporarily stop, and this can affect the beginner or seasoned runner. There are simple methods that can be implemented that are best when practiced daily. It is important to keep the joints, ligaments, and muscles flexible, and this can be done by performing specific stretches. Having strong feet and ankles can cause an imbalance in the knees, possibly incurring a painful injury. Squats are an effective exercise to practice, in addition to lateral leg raises. The back of the leg can become stronger when calf raises are done. This is accomplished by standing on a step, and lowering the heels one at a time until a gentle stretch is felt. For more information about how to prevent running injuries, please speak with a podiatrist who can guide you toward additional stretches to perform.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Dr. John Branwell of Kearny, New Jersey. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our office located in Kearny, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.