Research has shown that keeping the feet strong is the best way to reduce the chances of running injuries. Doing foot strengthening exercises can not only improve the health of your feet, it can also improve the effects that running can have on the rest of the body. The main objective of this type of exercise is to strengthen the arch and reduce pronation. One such exercise is called the short foot exercise. Start by sitting in a chair with one bare foot placed flat on the floor. Contract the muscles in the foot in a way that pulls the toes toward the body. This increases the gap between the arch of the foot and the floor, in effect, shortening the foot. Try to keep your heels and your toes touching the floor. When the foot is shortened as much as possible, let go and relax the foot. Complete 10 repetitions before switching to the other foot. Another exercise is to stand on the ball of one foot for 10 seconds, then alternate feet. Continue this process for 10 minutes. For more information on how to strengthen your feet, please consult a podiatrist.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Dr. Robert Marcus of Foot & Ankle Center of Teaneck. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.

If you have any questions please feel free to contact our office located in Teaneck, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.