Running is a popular spring sport that offers a number of health benefits. This sport has been shown to improve health, aid in weight loss and relieve stress. However, when not done properly, running injuries in the foot and ankle are very common. Whether you are running a 5k or a marathon, these tips can help reduce the risk for injury.
- Take a few minutes to warm up and stretch. Following your workout, it is also important to have a proper cool down which includes stretching after your run is complete.
- If possible, plan your run on a level and reasonably soft surface. Running on hills and pavement can add increased stress to the ankle and foot, and so it is important gradually introduce these elements to your running routine.
- If you are running on a curve, (such as a track), reverse your direction halfway through your run so that you have even pressure on both feet throughout the run.
- Replace running shoes when the tread wears out or the heels wear down.
- When purchasing a new pair of shoes, pick ones that are specifically for your foot type and stride pattern.
- Don’t forget to stay hydrated and dress appropriately.
If you have any type of persistent pain, you should consult an orthopedic expert.