5 ESSENTIAL RUNNING TIPS TO PREVENT FOOT, ANKLE & HEEL INJURIES

1
(No Transcript)
2

• According to a clinical survey, most of the foot
  and ankle injuries occur while running. Be it
  your early morning jog or sports practice we run
  for various reasons to stay fit. And although it
  is the most effective exercise for the entire
  body, the way you run and maintain your body
  posture majorly impacts the outcome of this
  exercise. If you run in a way that puts pressure
  on your foot and jeopardizes your ankle and heel
  joints, you may suffer from an injury sooner or
  later.
• These injuries are quite common and easily
  treatable today. However, to ensure you dont
  suffer from such foot and ankle injuries, tips
  from orthopaedic experts always come in handy.
  Hence, here are some of the essential tips given
  by experts which you should follow to minimize
  the chances of incurring such injuries
• Stretching exercises
• Stretching each part of the legs is vital for
  maintaining their flexibility and improving blood
  circulation before exerting them with the running
  force. And merely moving your leg around or
  walking for a few minutes is not the right way to
  stretch your legs. Here are some basic stretching
  exercises that you must perform to jumpstart your
  leg muscles

3

• Eccentric Calf Stretches
• Stand on the edge of a staircase step on toes
  with your heels hanging behind while supporting
  your body. Raise your heels as up above the level
  of the stair as you can focusing all weight on
  the toes, hold for a few seconds, then lower down
  your heels below the level of the stair.
• Plyometric Squat Jump
• Stand upright with a shoulder-length distance
  between your feet which are facing slightly
  outwards. Hold out your chest while pushing out
  your hips and your hands together ahead of your
  chest. Squat down as much as possible and while
  rising, jump high enough and land on your toes
  softly.

4

• Down Dog Position
• First, stand on both hands and knees like a dog.
  Then, put your feet back to achieve a flat plank
  position. Now, push your hip bone upwards,
  keeping your hand and knees straight and form an
  equilateral triangle with the floor. Finally,
  bend your right knee ahead while pushing your
  left heel on the floor, stretching the left calf.
  Hold the position for a few seconds and do the
  same for the right calf.
• Straight Leg Calf Stretch or Wall Stretch
• Stand with your arms extended and rested against
  a wall and the rest of the body upright. Now put
  your left leg ahead by bending its knee and move
  your right leg backward without bending its knee,
  keeping both foot flat on the floor. Perform the
  same process for the other leg and repeat a few
  more times.

5

• The Right Running Shoes
• Your shoe is your primary tool for running
  efficiently and appropriately. Hence, wear the
  right size and shape shoes that provide maximum
  cushioning and stability to your feet.
• If you have any structural deformities or
  problems in your feet, opt for custom orthotic
  devices with your shoes for maximum biomechanical
  movements.
• If you feel your shoes have become ill-shaped and
  uncomfortable, change them immediately as running
  in old worn-out shoes is as bad as running
  inappropriately.
• The Right Way Of Running
• Experiment with the different styles of running
  viz. heel-strike, mid-foot strike, and toe-strike
  run. See which style suits you best.
• Run in a straight stride without letting your
  legs swing sideways or lunge too far. Also, avoid
  jumping while running and maintain a stable glide
  but not moving abdominal core at all.
• And most importantly, increase your target
  distance slowly after multiple days instead of
  running an extra kilometre after every few days.

6

• Occasional Cross-Training
• Repeating the same running routine for several
  days may lead to muscle overuse and other foot
  problems like plantar fasciitis. So, try and
  perform some cross-training exercises like
  cycling or swimming once a while to break the
  routine.
• Preventing Overexertion
• We always try to overcome the pain of exercise to
  gain stamina and strength. However, there should
  be some limit to this pushing habit.
• Avoid running or performing any exercise in
  sickness. And if you feel pain in the feet or any
  part of the body, take a break for a few days and
  perform the RICE (rest, ice, compress, elevate)
  treatment over that part. If the pain persists
  for over three days, reach out to your physician
  immediately.
• Seeking prompt treatment will prevent your foot
  and ankle from incurring any severe injury. If
  you want to learn more preventive tips or discuss
  your joint-related problems, you can visit our
  Alpha Hospital website to reach out to our
  orthopaedic experts and get the prompt
  orthopaedic treatment in Wakad.