Making running part of a workout routine leads to better physical stamina and a more positive state of mind. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out. We look forward over the next few months to blog and educate our running community on running tips and injury prevention. Over the past several years we have blog on "The Bridge Run Foot injury prevention Series." Both Dr. Saffer, Dr. Brown, and staff participate in the yearly Bridge Run.
Dr. Brown and Dr. Saffer both recommend if runners can take just a few minutes to stretch properly pre-workout, select appropriate footwear, and follow up with a foot specialists when foot pain occurs, many of these ailments can be avoided entirely.
In order to get the most out of each run without falling victim to injury Dr. Brown and Dr. Saffer recommend the following tips:
Select a good running shoe: The most important running tip is proper shoe selection. It is important to choose a running shoe the is specific for your foot type ie. flatfoot or hight arch foot type. Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other.
APMA has recently given several running shoes its Seal of Acceptance for allowing proper foot function, including models made by Puma, Mizuno, Asics, Reebok, Avia, and Ryka. Our Sports medicine podiatrist can help aid in the footwear selection process if needed.
Select good socks: Runners should always fit shoes with the socks that they plan on wearing during a run. Socks should be made of a poly-cotton blend that pulls moisture from the skin, fit well, and be comfortable when worn with a running shoe.
Stretch out and build momentum: Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances, increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should also focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Cease running immediately if any pain is experienced.
Cool down and rest: After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities (Health Enterprises Therapeutic Hot & Cold Foot Massager has the APMA’s Seal of Acceptance).
Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation). However, if pain does not resolve itself after several days—or returns immediately upon resuming exercise—runners should seek out care.
Frequent runners should see a Sports Podiatrist on a regular basis to maximize any running program and prevent serious injury. For more on running and foot health please visit our website at carolinafootspecialists.net