Runners take hundreds of steps per minute while they run. During each step, a large amount of force is transmitted through the foot, ankle, and leg. The ankle takes most of the force, so it should come as no surprise that runners often experience ankle pain. There are several factors that contribute to ankle pain while running. Muscle imbalances and weakness or tightness in some part of the foot, ankle, or calf, can change the way force is distributed while you run, putting more pressure on the ankles and leading to injuries. Repetitive overuse from intense bursts of running and not giving yourself enough time to fully recover can also cause or worsen ankle pain. Previous injuries, such as an ankle sprain that hasn’t completely healed or hasn’t healed properly, can increase the risk of future ankle injuries as well. It is important to wear properly fitted, supportive shoes while you run. If you are a runner suffering from ankle pain, it is suggested that you seek the care of a podiatrist. 

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Dr. Mark Spier of Maryland. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact one of our offices located in Columbia and Reisterstown, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.