Running and Injuries

Whether you’re training for your first park run or preparing for a marathon, it’s important to understand the most common foot and ankle injuries. Prevention is just as important as knowing what injuries to look out for, which is why today we’re going to look at what these injuries are and how you can avoid them.

Most Common Foot and Ankle Injuries:

Plantar Fasciitis

Plantar Fasciitis is a condition that causes pain and inflammation in the plantar fascia. This is a thick band of tissue running along the bottom of your foot connecting your heel bone to your toes. People with high arches are especially susceptible.

Symptoms often include a sharp, stabbing pain in the heel which can be worse in the morning or pain after periods of prolonged running or standing. This is most commonly due to overactivity.

Prevention can easily become part of your daily routine. With regular stretching of the plantar fascia, you will be able to strengthen the muscle itself making it less likely to sustain an injury in the future.

Ankle Sprains

When your foot rotates or bends beyond its natural range of motion, the ligaments are forced to overstretch and can even rupture. This is known as an ankle sprain.

Common symptoms include swelling, tenderness and difficulty bearing weight. Whether you tripped on your run or just landed badly, an ankle sprain is extremely common but that doesn’t mean you can’t prevent it.

The best form of prevention is to improve ankle stability and overall balance. This can be achieved by practicing ankle strengthening exercises such as ankle circles and calf raises or simple weight training exercises using resistance bands.

Metatarsal Stress Fractures

Metatarsal bones are the five long bones connecting your ankle to your toes found on the ball of your foot. They absorb most of the force your foot takes when you’re running which means they are prone to strain and in some cases, a fracture.

These tiny fractures are often paired with pain that worsens when you move, inflamed skin and tenderness in that area. Often, these fractures happen when you change your training program too quickly. This can be as simple as running further, more often or quicker than you usually do.

Changing your training routine gradually is the best form of prevention as you give your feet time to adjust to the stress of a heavier workload. Consider adding low impact workouts to your program such as cycling or yoga to reduce repetitive stress.

Achilles Tendinopathy

Much like a stress fracture, Achilles tendinopathy is caused by overuse of your Achilles tendon and is the outcome of tiny tears which make your tendon painful or irritated. Using poorly designed and unsupportive footwear is often the culprit for this common injury.

The usual symptoms are pain in your heel which could be a sharp pain or dull ache, stiffness in your tendon which is worse after rest or swelling at the back of your ankle.

Allowing adequate recovery time between runs is one of the easiest forms of prevention. It allows your muscles and tendons to regain strength and lowers the likelihood of an injury in the future. Wearing appropriate, well-fitting footwear is another important way to prevent Achilles tendinopathy. Podiatrists can provide expert guidance on appropriate footwear so that you’re running as comfortably as possible.

Glen Foley Podiatry in East Sussex

At Glen Foley Podiatry, we specialise in diagnosing and treating the most common foot and ankle injuries using evidence-backed techniques that provide speedy pain relief and promote long-term foot health.

With years of experience, Glen Foley offers expert care targeted at helping you recover efficiently so that you can return to everyday activities quickly.

Take the first step toward pain-free running and book your appointment today.