Running and jogging are popular forms of exercise, but they come with the risk of injuries. Roughly one-third of recreational runners will experience some type of running-related injury, many of which affect the feet, toes, and ankles. Common injuries include blisters, soft tissue injuries, and skin injuries from falls. Ankle sprains and plantar fasciitis are other common injuries. Several factors can increase the risk of injury, such as overtraining, poor technique, improper footwear, running on hard surfaces, and exposure to environmental hazards. Warming up before running with slow, dynamic, and sustained stretches can prepare your muscles and lower the risk of injury. Cooling down with stretches after your run can do the same. Experts recommend that runners stay hydrated, avoid pushing themselves beyond their fitness level, and increase running times and intensity gradually. Properly fitted running shoes and running on soft and even surfaces whenever possible helps to reduce risk. Additionally, taking enough recovery time and getting adequate sleep are vital for injury prevention. If you are experiencing foot, toe, or ankle problems related to running or jogging, 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 Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist 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 office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.