Making running part of a workout routine leads to better physical stamina and a more positive state of mind—but a detrimental foot injury can quickly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out
In order to get the most out of each run without falling victim to injury, APMA(American Podiatric Medical Association) recommends the following:
Select a good running shoe: Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other,” she said.
Select good socks: Runners should always fit shoes with the socks that they plan on wearing during a run. Socks should be made of a poly-cotton blend that pulls moisture from the skin, fit well, and be comfortable when worn with a running shoe.
Stretch out and build momentum: Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances, increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should also focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Stop running immediately if any pain is experienced.
Cool down and rest: After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities
Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation). However, if pain does not resolve itself after several days—or returns immediately upon resuming exercise- runners should see their podiatrist.
Podiatrist Olga Garcia Luepschen and the Gentle Foot Care Center can be found at 2 Ryant Blvd. in Sebring(on U.S. 27) or by calling 863-314-9255(WALK) and feel free to visit our website at www.GentleFootCareCenter.com
Gentle Foot Care Center 