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Dr. Kennan T. Runte, DPM, FACFAS

(530) 477-7200

152 Catherine Lane, Suite F
Grass Valley, CA 95945

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Strengthening Ankles for Injury-Free Running

Tuesday, 28 May 2024 00:00

Strong ankles are vital for runners to maintain stability, prevent injuries, and enhance performance. Incorporating specific exercises into your routine can help strengthen the muscles, ligaments, and tendons surrounding the ankles. Simple exercises like calf raises, where you lift your heels off the ground and lower them back down, target the calf muscles and improve ankle stability. Ankle circles are done by rotating your ankles in both directions, which can help to improve flexibility and range of motion. Additionally, balance exercises, such as single-leg stands or using a balance board, can enhance proprioception and strengthen the ankle-stabilizing muscles. Strengthening exercises, such as toe curls and marble pickups, focus on the muscles of the foot and can contribute to overall ankle strength and stability. By incorporating these exercises into your regular training regimen, you can help reduce the risk of ankle injuries while enjoying the benefits of running for improved health and fitness. If you have an ankle injury, it is suggested that you consult a podiatrist who can treat this condition and offer you future running injury prevention tips.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Foothill Podiatry Clinic. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.

If you have any questions please feel free to contact our office located in Grass Valley, CA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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