Foot strength exercises are an effective way to help runners prevent injury and improve their overall performance. A good routine focuses on the big toe, arches, tibialis anterior, and hips. So-called toe yoga, which involves flexing and extending the big toe, helps reduce over-gripping by the smaller toes and improves foot stability. Strengthening the arches of the foot through seated and standing arch lifts, also called doming, enhances support and balance. The tibialis anterior, which assists in lifting the foot, can be trained with resistance band exercises, improving ankle mobility and reducing the risk of injuries. Hip strength is equally important as strong glutes and core muscles help stabilize the feet by supporting rotational movements in the legs. Finally, incorporating hopping, jumping, and agility drills prepares the feet for the repetitive impact of running. These foot strength exercises also reduce the risk of shin splints and plantar fasciitis. If you experience foot pain after running, it is suggested that you make an appointment with a chiropodist for help.
Although running is a wonderful exercise to keep you in shape, it can wreak havoc on your feet and ankles if you don’t take preventive measures. If you have sustained a foot and ankle injury from running, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist can help you maintain the health of your lower limbs and your mobility.
Some common running injuries include:
- Achilles tendonitis
- Shin splints
- Ankle sprains
- Stress fractures
- Plantar fasciitis
- Bursitis
What causes injuries?
These injuries are usually caused by overtraining, wearing the wrong shoes, running on hard surfaces, having tight and inflexible muscles, or having biomechanical issues in the feet or ankles.
What can I do to prevent injuries?
- Train slowly and gradually
- Give yourself plenty of time to recover following a run
- Wear shoes that fit properly and support your foot
- Avoid running on hard surfaces, like concrete
- Stretch and strengthen the muscles of your lower legs
- Warm-up prior to a run
- Have your gait analyzed and your feet examined by a chiropodist to determine if there are any biomechanical problems that need to be treated
If you have any questions please feel free to contact our office located in Toronto, ON .
