Running is an exhilarating activity that offers numerous physical and mental benefits. However, it also places significant demands on the body, particularly the feet and ankles. To reduce the risk of injuries and ensure longevity in your running journey, incorporating targeted foot stretches into your routine is essential. One effective stretch is the calf stretch, where you lean forward against a wall, keeping one leg straight behind you and the other bent in front, to stretch the calf muscles. Additionally, the toe stretch, achieved by sitting back on your heels and gently pressing your toes into the ground, helps improve flexibility and mobility in the toes and feet. Finally, the plantar fascia stretch involves gently pulling back on the toes while flexing the foot upward, targeting the plantar fascia and promoting flexibility in the arch. By integrating these simple yet effective stretches into your pre- and post-running routine, you can minimize the risk of running-related injuries and maximize your performance potential. If you are looking for additional foot stretches that can protect your feet from running injuries, it is suggested that you consult a chiropodist.

Although running is a wonderful exercise to keep you in shape, it can wreak havoc on your feet and ankles if you don’t take preventive measures. If you have sustained a foot and ankle injury from running, please consult with one of the chiropodists from Complete Family Footcare & Therapy. Our clinicians can help you maintain the health of your lower limbs and your mobility. 

Some common running injuries include:

• Achilles tendonitis

• Shin splints

• Ankle sprains

• Stress fractures

• Plantar fasciitis

• Bursitis 

What causes injuries? 

These injuries are usually caused by overtraining, wearing the wrong shoes, running on hard surfaces, having tight and inflexible muscles, or having biomechanical issues in the feet or ankles. 

What can I do to prevent injuries? 

• Train slowly and gradually

• Give yourself plenty of time to recover following a run

• Wear shoes that fit properly and support your foot

• Avoid running on hard surfaces, like concrete

• Stretch and strengthen the muscles of your lower legs

• Warm-up prior to a run

• Have your gait analyzed and your feet examined by a chiropodist to determine if there are any biomechanical problems that need to be treated 

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