If you're a runner, Dr. LaWanda Bailey-Rayner at Foot Care Specialists of Holly Springs, NC & serving Fuquay-Varina, NC, is the podiatrist to have on your team.

Foot Health: Tips for Preventing Running Injuries

Whether you’re competing or just working out, running is great for your general health and well-being. However, it does come with the risk of injuries, including those to the feet and ankles. The following tips can help you minimize your risk and stay on your feet.

1. Wear the Right Shoes

Your feet take care of you, so it’s important that you take care of them, beginning with the proper footwear. First and foremost, be sure you choose shoes for running. Once you’ve narrowed down the type, you want to find a pair that fits well but is not too tight. Proper arch support is also vital but can be difficult to find. Custom orthotics can be beneficial in this area.

2. Be Strategic With Your Training

It doesn’t matter if you are brand new to running or just looking to increase your current mileage. You should never do too much too soon, as this can easily lead to injuries like fractures and plantar fasciitis. Instead, gradually increase your mileage.

3. Don’t Forget to Warm Up and Cool Down

Many people either warm up or cool down. Some skip both parts. However, warm-up routines get the blood flowing and loosen the muscles, ligaments, and tendons. Cool-down routines help relieve tension and soreness and improve circulation for proper healing.

4. Incorporate Rest Into the Routine

It might go against your beliefs, but rest can be as important as your training. Your muscles and connective tissues need time to recover and heal from your training. They also need plenty of water and nutritious food.

5. Pay Attention to Your Feet

Contrary to what many of us were told while growing up, you shouldn’t just “walk it off” if you’re hurting, swollen, or feeling fatigued. These are signs that your body needs a break or that there is an injury. Listen to your feet and the rest of your body.

6. Work With a Podiatrist

Regular visits to a podiatrist like Dr. Bailey-Rayner at Foot Care Specialists of Holly Springs, NC & serving Fuquay-Varina, NC, can help identify potential issues, as well as provide any necessary treatment or preventative strategies. She can also help you choose the best footwear and get custom orthotics.

Keep your feet in good shape and injury-free with the help of our podiatrist at Foot Care Specialists in Holly Springs, NC, & serving Fuquay-Varina. Schedule an appointment with Dr. Bailey-Rayner by calling (919) 557-0300 today.