Here at New England Podiatry Associates, it’s no secret that running places great demand on your feet. The repetitive impact on your feet and ankles in running can lead to various podiatric injuries, including plantar fasciitis, Achilles tendonitis, stress fractures, shin splints, ankle sprain, blisters, callouses, and even athlete’s foot.
But before we get into how to prevent these conditions, let’s talk about why it’s still worth it.
Benefits of Running for Foot Health
Some studies suggest that running can strengthen the bone density in the feet and ankles, which can help reduce the risk of fractures and conditions like osteoporosis.
In addition to bone density, running strengthens the muscles in your feet, ankles, and lower legs, which further minimizes the chance of injury.
From a cardiovascular perspective, running enhances circulation by promoting blood flow to your feet. This can particularly benefit those with neurological conditions and diabetics who lack sensation in their lower extremities.
Secondarily, weight loss and improved heart health can further reduce stress on your feet and ankles. Being lighter can alleviate chronic pain from fat pad atrophy, plantar fasciitis, and arthritis, whereas the prevention of other diseases from this healthy habit indirectly saves your feet from their downstream effects.
Training Your Feet for Running
When training for running, it’s crucial to adopt a gradual approach, progressively increasing your mileage and intensity to avoid overexertion and allow your body to adapt.
For example: in marathon training, people typically do progression runs, slightly increasing their speed, mileage, and rest over time to acclimate to the demands of their goal.
The first person who ran a marathon famously died, but in a less severe case, running too much too soon can get you in podiatric trouble.
Choosing supportive running shoes is also non-negotiable, ideally, ones that are broken in and can be replaced regularly to not wear them out. The best runners have shoe rotations.
There is also evidence to suggest that cross-training and varying your workouts can help reduce repetitive stress on your feet and ankles. This can be anything from swimming, cycling, and strength training your legs. Engaging the calf muscles, Achilles tendon, and plantar fascia in other ways is a great way to keep those tissues hydrated and primed for your next jog.
At New England Podiatry Associates, Dr. Ronald Etskovitz, Dr. Raymond Murano III, Dr. Catherine Jacobs, Dr. Joshua Ouellette, and Dr. Zachary Sax are always pleased to assist. We offer convenient locations in Norfolk, Suffolk, and Middlesex Counties. Contact our Chestnut Hill office at 617-232-1752 and our Newton-Wellesley office at 617-630-8280 to schedule an appointment.
