Any runner knows that training for a long-distance race requires preparation and dedication — but are you prepared to avoid potential injuries along the way? Although foot and ankle injuries can indeed get in the way of your training program, a few simple preventive strategies can help you stay injury-free.
Our team at Legacy Foot & Ankle provides sports medicine care for runners and athletes, and we’re here to help you train smart and have a successful race day. Here’s what you need to know.
Your feet and ankles absorb an incredible amount of shock with each step you take, and training for a long-distance race can put you at increased risk for several common injuries.
Plantar fasciitis develops when your plantar fascia, a thick band of tissue running across the bottom of your foot, gets inflamed. The plantar fascia connects your heel bone to your toes, and plantar fasciitis can contribute to pain almost anywhere along the bottom of your foot.
Runners with tight calf muscles or those who suddenly increase their mileage are at higher risk. Symptoms include sharp heel pain, especially with the first steps you take in the morning.
Your Achilles tendon connects your calf muscles to your heel bone, and it can also become inflamed with overuse, tight calf muscles, or abrupt changes in training intensity. Common symptoms include pain and stiffness along the tendon, particularly in the morning or after a workout.
Stress fractures are tiny cracks in bones, and they’re common in the metatarsals (foot bones) with repetitive stress and overtraining. Symptoms include localized pain that worsens with weight-bearing activities and gets better with rest.
Characterized by pain along the inner edge of your shinbone, shin splints are often caused by increasing training intensity too quickly or running on hard surfaces. The pain typically occurs during or after exercise and can lead to more severe issues if not addressed.
Sprained ankles are common whether you’re an athlete or not. A sprain happens when the ligaments supporting your ankle stretch beyond their limits or tear, usually due to improper footing or uneven terrain. Symptoms include swelling, bruising, and pain, which can significantly affect your training plan.
Though there’s no surefire way to prevent injury while you’re training for a race, you can do a lot to lower your risk of getting hurt. We recommend:
Avoid sudden increases in running time or intensity. Gradually build up your mileage and include rest days in your training program to give your body time to recover and adapt.
Invest in running shoes that provide adequate support and cushioning for your foot type and running style. If you aren’t sure where to start, ask our team for recommendations.
And remember — running shoes don’t last forever! Replace them every 300 to 500 miles for optimal performance and maximum injury prevention.
Running is an essential element of your training plan, but don’t forget other types of activity. Incorporate exercises that strengthen your lower leg muscles and improve flexibility, particularly in the calves and Achilles tendon. Regular strength training helps enhance stability and reduce your risk of overuse injuries.
Always start your workouts with dynamic stretches before running to prepare your muscles for activity. Cool down with static stretches afterward to aid in recovery. This routine helps maintain muscle elasticity and joint flexibility, particularly as you increase distance.
Last but not least, pay attention to any signs of discomfort or pain. Injuries can put a pause on your training plan, but ignoring early symptoms can lead to more severe injuries. Always rest and seek professional advice if you experience persistent pain.
At Legacy Foot & Ankle, we offer comprehensive diagnostics and treatment for foot and ankle injuries. We have a range of treatments available for common runner’s injuries, including physical therapy and orthotics, to help manage pain and support recovery.
No matter your running goals, we’re here to help you achieve them. Learn more about preventing running injuries with an appointment at Legacy Foot & Ankle in Bay City, Caro, Lapeer, and Rochester Hills, Michigan. Contact the office nearest you or request an appointment online now.
