As spring approaches and summer looms, many people across the region are ready to kick their fitness routine up a notch. For many, this includes pounding the pavement, jogging and running when they can to increase cardio and take advantage of the beautiful weather.
But are your feet ready? Taking care of your feet is paramount, especially when you’re running to stay in shape. Take a look at some of the most common running injuries below and learn more about how The Foot Clinic can provide personalized treatment to help you cross the finish line like a champ this season.
Some of the Most Common Running Injuries
If you’re searching for a Toronto chiropodist to help treat your running injury, count on The Foot Clinic. Over the years, our team has seen a range of common injuries related to running, including:
Patellofemoral pain syndrome, known more commonly as runner’s knee, is one of the most common injuries facing Toronto runners. As your feet hit the pavement, step after step, mile after mile, the force on your bones and joints, especially around your kneecap, can be intense. After a while, you can feel tenderness and soreness around your patella. Experts agree that sticking to soft terrain like grass and rubber-based tracks can help reduce the severity of runner’s knee. Choosing to run uphill will also help you avoid problems associated with runner’s knee.
The Achilles tendon connects your heel to your lower leg muscles. Running can cause undue pressure on the Achilles tendon which can be made more severe when you wear improper running shoes, don’t properly stretch before and after your run. People with flat feet can also experience Achilles tendinitis. Experts recommend reducing your mileage, wearing proper footwear and stretching before and after your run to risk the chance of developing Achilles tendinitis.
The plantar fascia is the tissue found on the bottom of your feet. Plantar fasciitis is the inflammation, irritation and tearing of this tissue, which can result in pain severe enough to sideline even the most dedicated runner. People suffering from plantar fasciitis report sharp stabbing pains in the heels of their feet. Your Toronto chiropodist recommends wearing custom-made orthotics, a night splint or consider steroid shots to treat the pain.
Runners also experience a range of other foot and leg problems, including:
Iliotibial band syndrome
Lower back pain
How You Can Prevent Running Injuries
The team from The Foot Clinic wants to see you excel at your fitness routine while taking care of your feet and legs. We recommend taking a few precautions to help ensure you’re getting the greatest physical benefit from your run while minimizing the chance for injury and pain.
Don’t overextend yourself
For many people, it can be tempting to set lofty goals even as you’re just beginning your running training. Take it easy, relax and let your body get into the rhythm of running. Don’t increase your mileage by more than 10% week by week.
Choose the right shoes
It’s more than just looking fresh on the track. Proper footwear can help you run better and safer. Take a moment to research which footwear is best for your distance, your running terrain and your budget. A small investment in the right running shoes can pay off big time!
Diversify your run
One of the joys of running is that it never has to be the same. You can choose to run in a park, run on your gym’s treadmill, run through your neighbourhood… the possibilities are truly limitless. Choosing different terrains (incorporating pavement and grassy areas into your run) can help reduce pressure on your joints and bones and reduce the chance of injury.
Don’t underestimate the power of rest days in your fitness routine. Giving your body, especially your feet, the chance to recuperate between runs helps promote muscle growth and reduce the chance of injury related to overexertion.
Treatments for Common Running Injuries
At The Foot Clinic, orthotics in North York is customized to your specific needs. Our team can help identify any problems your running routine may be causing. We provide a range of treatments to help our patients, including:
Extra-corporeal shockwave therapy
This treatment strategy aims to stimulate blood flow to areas where you’re feeling pain, inflammation or irritation. Ask our Toronto chiropodist for more information!
Orthotics offer support, stability and control for your feet. You should always be on the lookout for custom-made orthotics, which are personalized to your individual foot and running routine.
For more information on treatments for common running injuries, contact The Foot Clinic today.
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