To maintain peak performance and prevent injuries while running or jogging, incorporating a comprehensive stretching routine is vital. The feet and ankles may become stronger when stretches are implemented before and after the workout, which may help to prevent running injuries. Dynamic stretches, performed before the workout, help prepare the muscles for activity by increasing blood flow and range of motion. Leg swings, lunges with a twist, and hip circles are dynamic stretches that target key muscle groups involved in running and jogging. Post-workout, static stretches aid in muscle recovery and flexibility by holding positions that target specific muscle groups for 15 to 30 seconds each. Essential static stretches include calf stretches, hamstring stretches, quadriceps stretches, and hip flexor stretches. Additionally, incorporating yoga poses such as downward-facing dog, pigeon pose, and runner’s lunge can further enhance flexibility and prevent tightness and imbalances. If you have endured a foot or ankle injury while running, it is suggested that you contact a podiatrist for relief strategies.

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 Crosstown Podiatry. 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 Wayne, Montclair, and Randolph, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.