Reduce foot injuries and run without pain

If you’re an avid recreational runner you know how frustrating it is when painful feet or lower limbs stop you from getting out for your cherished daily run. Although injuries often keep recreational runners from hitting the streets, foot experts say with proper care and training, many running injuries can be prevented.

“I’ve always loved getting out for a run,” says Kevin Carrington, a Canadian certified pedorthist. “However, I’m flat footed so I suffered a number of injuries when I was younger. If I hadn’t been referred to a pedorthist when I was a teen, I wouldn’t be able to run today. Ironically, the referral even impacted my career choice. I now advise many runners how to keep their feet healthy.”

The most common foot injuries Carrington sees with patients who run recreationally are plantar fasciitis and Achilles tendonitis. These injuries primarily result from doing too much too soon and from changing one’s foot strike pattern or footwear without allowing enough time to adapt. When it comes to running, Carrington says increasing your training volume by no more than 10 per cent a week is the best way to reduce the likelihood of overuse injuries.

In addition to following a well-planned training regimen with gradual progression, you should do exercises to strengthen the muscles of your foot and ankle.

Most importantly, if you experience severe, recurrent or persistent lower limb or foot injury, don’t delay treatment. Book a consultation with a certified pedorthist. This professional will assess the biomechanics of your lower limbs, your gait and your running shoes and recommend a treatment plan that will have you back running as quickly as possible.

More information on the prevention of recreational running injuries can be found at www.pedorthic.ca.