Keep On Running: Preventing Foot Injuries
The health of your feet is very important if you are involved in running for competition. It's very important to have problem-free feet. Unfortunately, sports-related foot injuries are not uncommon with runners, and, if you ignore them, it could mean the end of your running career. However, that doesn't have to happen if you follow these tips.
Invest in a good pair of running shoes:
Investing in a good pair of shoes for the type of running you do is critical to the health of your feet. If you're doing running as a serious sports competitor, then it's worthwhile to get the exact shoes you need and replace them when they're worn. Try to find shoes with special features to reduce issues in your feet, such as over-pronation or heel problems. The shoes should have plenty of room without feeling loose or rubbing against your feet. Make sure you try the shoes on and jog a little in place with them before leaving the store.
Use orthotics when needed:
Nobody's feet are perfect, and chances are you will need some kind of support for certain parts of your feet, especially if you're going to do a lot of running. If you haven't done so already, have your feet and running style examined by a sports medicine doctor and coach to get recommendations. You may need a different orthotic for each foot. Like shoes, replace your orthotics when they are worn.
Ease into training:
Even if you used to run long distances in the past, start out easy when you start training after taking a long time off. Try to do only a couple of miles and add about five to 10 percent more mileage each week. Keep building up until you either reach your goal or start to feel discomfort. Once you've reached your mileage goals, try mixing things up by reducing and varying your weekly mileage on a regular basis.
Try cross-training:
Reduce some of the impact to your feet by varying your exercise routine with lower-impact exercises. You can swim or bike for a great aerobic workout without putting excessive pressure on your feet or legs. Walking, weight-training or using gym machines, such as an elliptical trainer, will work different muscles and reduce the risk of over-training of the same muscle groups.
As a runner, protecting your feet from injury is very important if you want to keep running for a long time. Getting the right shoes, listening to your body, taking breaks and varying your routine all help to reduce the chance of injury so that you can keep on working out. If you need an analysis of your unique running style and foot issues, talk to a sports medicine health practitioner for advice and a checkup. Click here to learn more from a sports injury prevention informational website.
