As one of the simplest and most accessible physical activities, running is a great way to keep your body in shape. However, this popular form of fitness places a lot of repetitive stress on the foot—and that pressure can eventually cause sports injuries. Fortunately, with proper training and informed knowledge about foot care, runners of all skill levels can recognize injuries quickly, and if necessary, seek help from a podiatrist. Whether you use the treadmill at the gym or are training for a marathon, here are a few common foot injuries that runners experience—and what they can do to prevent them.

3 Foot-Related Sports Injuries Common Among Runners

1. Plantar Fasciitis

The plantar fascia is a thick ligament that connects your heel to the front of the foot. Without proper support or stretching, this tissue can become inflamed and cause plantar fasciitis. This condition results in considerable pain along the middle of the foot, especially when runners first get up in the morning.

2. Achilles Heel Injuries

Achilles tendonitis is a common problem for runners. It occurs when the Achilles tendon becomes inflamed due to overuse or improper conditioning. If you feel pain along the back of your heel—as well as your calf muscle—you may have this sports injury.

3. Sprained Ankle

If you trip and roll your ankle while running, it may become sprained. Sprained ankles occur when the ligaments around the area are over-stretched or torn. This problem can limit your range of motion, as well as cause bruising and swelling.

3 Foot Care Tips for Runners

1. Choose Supportive Shoes

Invest in running shoes that are made from high-quality materials and offer superior flexibility. Replace your footwear about once every 300 miles to maintain proper support.

To prevent injuries, make sure the shoes fit tightly around the heel and mid-foot but offer enough room at the front so you can move your toes. To prevent plantar fasciitis, you should also have supportive arches. If you have low arches, talk to a foot doctor about custom orthotics.

2. Always Stretch and Warm-Up

Stretch your legs and feet before you run, as well as after. This will help keep the joints, tendons, and muscles flexible to prevent stress injuries. Warming up also promotes circulation to the feet.

3. Watch Where You Run

When you’re running outdoors, be wary of uneven terrain. Bumps, holes, and other obstacles along the way may cause you to trip and roll your ankle.

If you’re an athlete who’s experiencing foot pain, Eric R. Tepper, DPM will help you find relief—and prevent further damage. Serving patients of all backgrounds, this Sugar Land, TX, podiatrist pinpoints sports injuries accurately and develops custom treatment plans to enhance recovery. Dr. Tepper can also introduce you to stretches and custom orthotics that can help you keep your feet healthy as you run. To learn more about these foot care services, visit this podiatry clinic online. For appointments, call (281) 980-3668.