When runners go from 5K runs to longer distances, their feet often start to hurt more. This may be the result of wearing running shoes that are too small, do not fit properly, or don’t provide the proper cushioning or arch support. Here are a few tips from experts that can help to keep your feet healthier as your running goals change. It starts with the shoes. It may be wise to measure your feet again to get the correct shoe size before purchase. Your feet are likely to expand more during longer runs, so make sure to account for that. It is also important to pay attention to the insoles, which add arch support and help absorb shock with each step. If you have specific foot problems, custom orthotic insoles from a podiatrist may be needed. Increase the amount of exercises you do to strengthen the feet so they will be able to handle increased mileage. Finally, post-run foot care is essential. This may include icing the feet, keeping them elevated, and stretching them. For more information on how to keep your feet healthy while running, it is suggested that you make an appointment with a podiatrist.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Yuen Podiatry PC. Our doctors 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 our offices located in Flushing, Elmhurst, and Brooklyn, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.