Tips to Avoid Foot Injuries During Your Race!

Now that the weather is finally cooling down we can begin to enjoy the outdoors again here in Tampa, FL.  Runners grab your running shoes and start the fall season preparing for your 5Ks, 10Ks and marathons!  Here are some tips on getting ready for your big races:

  • Stretching is key for runners, who are naturally prone to developing tight hamstrings and Achilles tendons.  Performing sustained stretching before, during, and after running keeps the lower extremity muscles and tendons flexible and prevents injury.
  • If you have an injury, don’t push through your runs!  Seeking proper evaluation and treatment is essential for healing an injured foot or ankle.  Even though you’ve finished your run without increasing your time, you can cause major long term damage to the ligaments, tendons or bones in the foot continuing to run with an injury.
  • Quality running shoes and custom orthotics can make the difference between a good runner and an excellent runner.  Wearing the proper shoes for your foot type is the cornerstone to keeping your foot healthy.  However, sometimes a good shoe is not enough for patients that do not have a normal foot type.  Flat feet, high arches, arthritis, tendinitis can all cause different types of pain in the feet and ankles.  In those cases custom orthotic are made to provide additional stability and arch support for those that need it.
  • Remember that concrete and asphalt are less desirable surfaces to run on compared to dirt or traditional tracks.  Concrete and asphalt do not have the shock absorption that dirt trails and tracks have.  If you are running on harder surfaces, expect increased stress on the lower extremities and be aware of how your body is responding to it.  Train on the terrain that you will run the race on so your body is not “shocked” by the change in surfaces.

These are just a few pointers that can help make your races a little less painful and a lot more fun!  If you are preparing for a race, don’t hesitate to come to Advanced Podiatry so we can help you with all of your foot and ankle concerns.  Getting you to the finish line in a safe and healthy manner is our #1 goal!