How Athletes Should Eat to Prevent Foot Injuries

When you are training for a half-marathon or heading into a high-intensity season, you probably think of injury prevention in terms of mileage and ankle support. But how often do you consider your diet? We at Goldsmith Podiatry are here to acknowledge National Nutrition Month by explaining how food is not only fuel, but also healthy foot function.

Calcium and Greens

The most common athletic injuries in the feet are stress fractures and ligament tears. 

To prevent them, you should prioritize a combination of calcium, vitamin D, and vitamin K2. While calcium provides the raw material for your bones, vitamin K2 acts like a GPS, directing that calcium away from your arteries and into your bones where it belongs.

Leafy greens, fermented foods, and grass-fed dairy are your secret weapons for bone density. When your internal scaffolding is dense and resilient, the repetitive nature of running is much less likely to result in a hairline crack in your metatarsals.

Vitamin C

There aren't many bodybuilding bros touting vitamin C. But your tendons and ligaments, like the Achilles and the plantar fascia, are the springs that power your movement, and they are primarily made of collagen. To keep them elastic and prevent micro-tears that lead to chronic tendonitis, you need high-quality protein and plenty of vitamin C.

Without vitamin C, your body can’t repair the damage done during a heavy workout. Loading your diet with bell peppers, citrus fruits, and strawberries gives your tendons the flexibility they otherwise wouldn’t have, which makes them less susceptible to a sudden pop or nagging heel pain.

Omega 3s

Every time you push your limits, your body experiences a temporary spike in inflammation. This is normal, but if your diet is high in processed sugars and seed oils, that inflammation can become chronic.

For an athlete, chronic inflammation is the fastest way to develop a long-term injury like plantar fasciitis.

We recommend you reach for anti-inflammatory heavy hitters like wild-caught salmon, walnuts, and ginger. These foods are packed with omega-3 fatty acids that help lower the temperature of inflammation in your joints.

By keeping your systemic inflammation low, you allow your feet to recover faster between training sessions.

Water

Your joints and tendons rely on hydration to stay lubricated and bouncy. Dehydration makes your connective tissues more prone to fraying and your muscles more likely to cramp.

This March, view every meal as a chance to reinforce your foundation. By eating for your feet, you are ensuring that your body can handle whatever PRs or challenges you throw at it.

If you’re looking for more foot care tips, give us a call at (212) 877-1002 so Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff at Goldsmith Podiatry can help guide you in the right direction.