Whether you’re a recreational runner when you can find the time or you’re trying to run one marathon a month for a full year, there are some foot health tips that apply to runners of all skill levels. While your running programs or speeds may be different, runners of all skill levels will benefit from heeding some helpful advice. In today’s blog, we share some foot health tips that apply to runners of all skill levels.
Protecting Your Foot Health No Matter Your Skill Level
Here’s a look at some foot health tips that will apply to your running situation no matter your skill level:
1. Gradual Increases – If you’re training for your first marathon or simply looking to set a PR in your latest race, it’s imperative that you move slowly towards those goals. Pushing yourself too hard too quickly is a recipe for an overstress injury. Don’t up your mileage 40% over the course of a week, because you may be overloading your feet and ankles. Take things slowly when working towards a new goal, and give yourself plenty of time to train for that upcoming race so that you aren’t forced to increase your mileage too quickly.
2. Manage Injuries – You don’t want to ignore a new foot or ankle injury, no matter your skill level. Pushing through discomfort or an injury will only continue to put strain on a weakened area, meaning you are at a heightened risk of making the injury worse. Tissue tears can grow and inflammation tends to persist if you continue to stress the area, so be sure to proactively treat the problem with a combination of rest, physical therapy, gentle stretching exercises and a gradual return to activity. If you need professional help overcoming a new foot or ankle injury, consult with a specialist like Dr. Silverman and the team at Silverman Ankle & Foot.
3. Improve Your Recovery Period – One oft-overlooked aspect of successful running is your recovery period. You need to help your body recover correctly so that it is ready for the next run. You can work to improve your recovery period by doing the following:
- Stretch after your run has ended to maintain laxity in your muscles and soft tissues.
- Drink plenty of water after your run.
- Consume a healthy diet to fuel tissue recovery.
- Get at least seven hours of uninterrupted sleep.
4. Crosstrain – Finally, to enhance your running routine, make sure that running isn’t the only exercise activity that you’re pursuing. Participating in other activities will test different muscle groups that will only serve to improve your running form, your stride or your endurance. Crosstraining can also help you avoid overstress injuries because you won’t always be working the same muscle groups. Do right by your body by challenging it in different ways, and you may notice that your running fitness improves!
If you need help developing a running program, hitting your running goals or overcoming a foot or ankle injury, reach out to Dr. Silverman and the team at Silverman Ankle & Foot today at (952) 224-8500.
