Planning to Up Your Mileage This Fall? Here's How to Avoid Common Runners’ Injuries

Fall is an ideal time to get serious about running. If you’ve already started running and want to increase your speed, stamina, and athleticism, we can help.

At Town Center Foot & Ankle of Kingwood and Atascocita, Texas, expert podiatrist Dr. Stephen Eichelsdorfer can advise you on the best way to increase your activity as a runner without falling victim to the common errors that lead to the sports injuries, such as ankle sprains.

You don’t want to start off your high-intensity running on the wrong foot. If you do, you risk injuries that could bench you for weeks. Instead, consult with Dr. Eichelsdorfer on how to steer around the most common pitfalls associated with upping your running mileage or speed.

Gradual increases for enhanced athleticism

One common mistake people make when thinking about upping the intensity of athletic activity is to dive in too fast. You’re so enthusiastic about your resolutions and new routine that you overdo it.

When this happens, common runners’ injuries like plantar fasciitis become more likely to derail your desire to run more. Sudden increases in the stress you put on your feet, ankles, legs, and hips can cause stress fractures, sprains and strains, and other biomechanical issues. 

And once you have a stress injury, you might need to rest for several weeks or months in order to heal.

To avoid being sidelined by runners’ injuries, slowly increase the intensity and duration of your activity, letting your body build strength and flexibility as you go.

Stretch it out before and after activity

It’s also not a good idea to throw yourself straight into running long distances without properly warming up. When your muscles and tendons aren’t warmed up and stretched, strains and sprains become much more likely.

In order to avoid post-activity stiffening and inflammation, your cooldown routine also matters. Starting and stopping activity abruptly isn’t good for your body.

Talk to our sports therapy experts at Town Center Foot & Ankle about the right warmup and cooldown techniques to prevent runners’ injuries.

Invest in the right footwear

Shoes are shoes, right? As long as they cover your foot, are you good to go? Not so fast. Having the right footwear is essential for serious runners, and running too much on poorly fitting or worn-out shoes can harm your feet, ankles, and legs.

If you intend to increase your running this fall, invest in the right equipment to keep your body safe. Replace running shoes as soon as the tread starts to wear down, at least once a year. Some people also benefit from custom orthotics to perfect their gait mechanics.

At Town Center Foot & Ankle, we can help you get the support you need to run better, faster, or longer, without increasing your risk of injury or physical wear-and-tear. For personalized advice on the best way to meet your running goals, contact us online or over the phone today.