Avoiding Common Running Injuries

Not surprisingly, running as a fitness activity is on the rise because it’s a way to stay in shape that allows for social distancing. At Goldsmith Podiatry, we encourage our Manhattan patients to continue to exercise regularly. If you have decided running is right for you, we’d like to share some tips on how to protect your feet and ankles. Below are some common injuries runners sustain and how to prevent them.

Blisters—although small, blisters have the power to de-rail a running program completely because they are very painful and hard to ignore. Blisters occur because of friction between your foot and your footwear. The sweatier and moister your feet are, the greater the chance of blisters. Choose socks made of nylon or other synthetic material that wicks moisture away from your feet over cotton socks. You should also keep a small piece of moleskin with you and apply it to any spot that starts to feel sore to prevent a blister from forming.

Black toenails—this is a common problem for runners due to the pounding of your toes against the front of your shoes. Start by making sure your shoes are designed for running and that they fit properly. Often runners require a bigger size shoe with more room in the toe box. You can also purchase gel toe covers to help cushion the affected area.

Heel pain—repetitive stress on your feet from running can lead to heel pain, but tracking down the exact source will require the help of our podiatrists, Dr. Howard Goldsmith and Dr. Rosanna Troia. Heel pain can be the result of fat pad atrophy on your heel, heel spurs, or strain on your plantar fascia (a band of tissue that runs along the bottom of your foot) that can lead to pain in the heel.

Achilles tendonitis—inflammation of this long tendon that runs down the back of your lower leg from your calf muscle to your heel bone is common in runners, especially those just starting out. The most common cause is doing too much too soon. Start slowly and gradually increase the length of time you run and the intensity. Calf stretches will also help.

If you experience any pain when running, contact our Upper West side office by calling: (212) 877-1002. The foot doctor will evaluate your condition and determine the best treatment to enable you to resume running safely.