Runners can benefit greatly from incorporating specific stretches into their routine to enhance flexibility and prevent injury. The knee hug is an effective stretch that targets the glutes and lower back. By pulling one knee towards the chest while standing, runners can alleviate tension and improve hip mobility. Another beneficial stretch is the child’s pose, which stretches the lower back, hips, and thighs. To perform this stretch, kneel on the floor, extend your arms forward, and lower your torso towards the ground. The standing quad stretch helps maintain flexibility in the quadriceps and hip flexors. By grabbing one ankle and gently pulling it towards the glutes while standing, runners can effectively stretch these key muscle groups. If you have suffered a foot or ankle injury while running, it is suggested that you visit a podiatrist to treat your specific foot condition and guide you on effective running injury prevention methods.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Granite State Podiatry Associates. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
“Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
Cross-Training is Crucial
Wear Proper Running Shoes
Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our offices located in Manchesterand Bedford, NH. We offer the newest diagnostic and treatment technologies for all your foot care needs.
Sesamoiditis is an irritation of the two sesamoid bones that are located beneath the first metatarsal head of the foot. It leads to pain that can be particularly bothersome during activities like walking or running. These tiny bones, each about the size of a kernel of corn, play a significant role in foot movement. They can become painful due to trauma, foot structure changes, or repetitive stress. Sesamoiditis is often seen in dancers, runners, and those who frequently wear high heels. Symptoms can include localized pain beneath the big toe, swelling, and tenderness that worsens with pressure. Diagnosis typically involves a clinical evaluation by a podiatrist, sometimes supported by imaging tests to rule out fractures or other conditions. Treatment focuses on reducing pressure on the sesamoids through footwear modifications, including supportive shoes and custom orthotics. If you have pain under the big toe, it may be related to the sesamoid bones, and it is suggested that you schedule an appointment with a podiatrist for an exam and treatment.
Sesamoiditis is an unpleasant foot condition characterized by pain in the balls of the feet. If you think you’re struggling with sesamoiditis, contact one of our podiatrists of Granite State Podiatry Associates. Our doctors will treat your condition thoroughly and effectively.
Sesamoiditis
Sesamoiditis is a condition of the foot that affects the ball of the foot. It is more common in younger people than it is in older people. It can also occur with people who have begun a new exercise program, since their bodies are adjusting to the new physical regimen. Pain may also be caused by the inflammation of tendons surrounding the bones. It is important to seek treatment in its early stages because if you ignore the pain, this condition can lead to more serious problems such as severe irritation and bone fractures.
Causes of Sesamoiditis
Sudden increase in activity
Increase in physically strenuous movement without a proper warm up or build up
Foot structure: those who have smaller, bonier feet or those with a high arch may be more susceptible
Treatment for sesamoiditis is non-invasive and simple. Doctors may recommend a strict rest period where the patient forgoes most physical activity. This will help give the patient time to heal their feet through limited activity. For serious cases, it is best to speak with your doctor to determine a treatment option that will help your specific needs.
If you have any questions please feel free to contact our offices located in Manchesterand Bedford, NH. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Flat feet, or fallen arches, occur when the arch of the foot collapses, leading to the entire foot making contact with the ground. Symptoms can include foot pain, swelling, and difficulty standing for long periods of time. Causes can range from genetic factors to injury or conditions such as arthritis. In children, flat feet are often a normal part of development, usually improving with age. However, if persistent, they may require intervention. In adults, flat feet can result from wear and tear, obesity, or excessive strain. Both children and adults may experience discomfort or difficulty in activities. Treatment options include wearing supportive footwear, using orthotics, and doing exercises to strengthen the foot muscles. If you or your child has flat feet, it is suggested that a podiatrist is consulted and regular visits are scheduled to help manage this condition.
Flatfoot is a condition in which the arch of the foot is depressed and the sole of the foot is almost completely in contact with the ground. About 20-30% of the population generally has flat feet because their arches never formed during growth.
Conditions & Problems:
Having flat feet makes it difficult to run or walk because of the stress placed on the ankles.
Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.
Knees – If you have complications with your knees, flat feet can be a contributor to arthritis in that area.
Symptoms
Pain around the heel or arch area
Trouble standing on the tip toe
Swelling around the inside of the ankle
Flat look to one or both feet
Having your shoes feel uneven when worn
Treatment
If you are experiencing pain and stress on the foot you may weaken the posterior tibial tendon, which runs around the inside of the ankle.
If you have any questions please feel free to contact our offices located in Manchesterand Bedford, NH. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
