Warming up the ankles before running is essential for preventing injuries and improving overall mobility. Incorporating specific exercises can enhance flexibility and strengthen the surrounding muscles. One effective exercise is the Achilles tendon stretch, which involves gently leaning forward while keeping the back leg straight to stretch the tendon and calf muscles. Ankle inversion and eversion exercises further promote joint stability. To perform ankle inversion, rotate the foot inward against resistance, while ankle eversion involves moving the foot outward. Both movements help strengthen the muscles around the ankle, enhancing support. The ankle alphabet is a fun and effective way to improve range of motion. While seated, use the big toe to trace each letter of the alphabet in the air. These warm-up exercises not only prepare the ankles for running but also contribute to better overall performance and reduced risk of injury. If you have injured your foot or ankle while running, it is suggested that you consult a podiatrist who can offer appropriate treatment options, and guide you on additional injury prevention techniques.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Magdy Issa, DPM of Charlotte Family Podiatry and Wound Center. Our doctor will treat your foot and ankle needs.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.
If you have any questions please feel free to contact our office located in Charlotte, NC . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
