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Family Foot & Ankle

How to Prevent Common Running Injuries

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Running on Strong Feet and AnklesWith the spring weather, Cincinnati running season is back in full force. By now you’ve probably seen the sidewalks and trails start to fill up more and more with friendly faces out for a jog. Maybe you’re one of them! We hope you are.

Now that more and more people are getting back in action, it’s a great time for a quick reminder on avoiding the kinds of aches, pains, and injuries common to those who make running a part of their lives. Following these tips isn’t a guarantee that you won’t get hurt, but it’ll give you a better chance to stay healthy and strong this spring as you work back into a routine.

  • Start slow, especially if you’re a beginner or if you’ve been out of action for a while. Your body needs time to get used to the new routine. Give yourself a route you know you can handle, then increase the intensity (mileage, speed, etc.) by 10% per week.
  • Make sure your shoes are still in top shape! Most running shoes need to be replaced every 300-500 miles. Your feet can change shape over time, too, so if you’ve got an older pair make sure it still fits right and offers good support. Stop by The Running Spot if you need a fitting for a new pair.
  • Remember to eat well and stay hydrated! The last thing you want is to be caught out on a run, gassed, without enough water.
  • Stretch every day to stay flexible, and always warm up before a run and cool down after.
  • Balance running days with strength training and low-impact activity days. Exercise like bike riding or swimming will help improve your running (by improving aerobic fitness) without pounding your feet. This prevents overuse injuries, while strength training toughens and stabilizes your muscles and legs to resist damage.
  • If possible, choose routes on softer surfaces (such as grass or dirt, rather than concrete) and on more level terrain (not always easy in hilly Cincinnati, we know).

We hope you enjoy a healthy, happy spring full of running bliss! If you do encounter any problems, you know who to call—Family Foot & Ankle Center. You can request an appointment online, or dial 888-689-3317 to schedule a visit at one of our six area locations.

Dr. Cynthia Miller
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Dr. Cynthia Miller is a board certified podiatrist who has been established in the Cincinnati area since 2004.
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