Upping Your Mileage This Spring? Avoid These Common Runner’s Injuries

Around 50 million people in the United States run or jog regularly for valuable reasons. Many people enjoy the endorphins and mood benefits of running, and many turn to the sport for bolstered health and fitness. 

And like any physical activity, those benefits come along with risks of injury. Research shows that at least 50% of runners experience an injury within a given year. Thankfully, you can take steps to lower your risk.

At Mayfair Foot Care in Commack, New York, Drs. Edward Buro, Christine Peterson, and Rosario Saccomanno diagnose and treat everything from mild sprains to severe foot trauma in athletes and non-athletes alike.

If you plan to up your running game this spring, read on to learn about common runner’s injuries and smart ways to avoid them.

Common runner’s injuries

While running strengthens a range of muscles in your body and promotes flexibility, the same movements can make way for potential injuries that range from mild to severe.

Common runner’s injuries that affect the feet and ankles include:

• Fractures
• Joint injuries
• Ruptured tendons
• Sprains and strains
• Wounds and lacerations

Running injuries can be acute, meaning sudden, or gradual and chronic, from wear-and-tear over time. Particular running habits can also contribute to chronic pain in your heels, feet, or ankles. And like most athletic activities, running can cause painful corns and thick calluses. 

How to avoid runner’s injuries

There’s no surefire way to avoid all running-related injuries, but embracing certain habits can go a long way toward prevention.

To prevent running injuries, consider these tips:

• Learn and embrace proper running technique
• Warm-up 5-10 minutes before running or stretching 
• Run on soft surfaces, such as grass, turf, and trails, over pavement when possible
• Wear supportive, well-fitting running shoes
• Take added caution when running on uneven ground
• Prioritize rest days and sufficient nightly sleep

Meanwhile, avoid overdoing the intensity and distance of your runs — especially if you’re new or just picking running back up after the winter. The benefits of running tend to top out at 4.5 hours total per week, so there’s usually no need to aim for beyond that. 

Tending to a running injury

Given that each runner’s injury is unique, and symptoms of different conditions overlap, seeing a professional is the best way to determine if treatment is needed. If you’re experiencing foot or ankle symptoms, such as ongoing or severe pain, swelling, or stiffness, come into our office for a comprehensive exam. Particularly if you’re obviously injured, come in sooner versus later.

In some cases, self-care along the lines of resting, elevating, and icing a runner’s injury suffice. Other times, medication, physical therapy, a cast or brace, or even surgery are in order.

Call Mayfair Foot Care or schedule an appointment using our online booking feature today to learn more about preventing running injuries or to get started with the care you need.