Quick Fixes for Runners to Avoid Painful Foot and Ankle Injuries

Posted by Dr. Jeffrey L. Adler

Jun 27, 2015 3:00:00 PM

runner_training_with_dumbellsRunners in general don’t like to train with weights, they prefer to log miles. Weight training for a runner often feels like a waste of time. However, the article below discuses a quick weight training warm up plan that targets specific muscles used when running and may even help protect you from foot and ankle injuries. In essence, you get the best of both worlds, but really are able to focus the majority of your time on what you love doing most: running.

Posted by: Runner’s World

Quick Fix

The 7-minute, run-faster, go-longer, stay-injury-free, no-gym-required, strength-training warm-up plan.

SEVEN MINUTES can be an eternity—for a runner, at least. That's enough time to bang out a mile repeat, ice a cranky knee, or boil water for pasta. And now, it's also enough time to squeeze in a strength-training workout.

We created this seven-minute routine for busy runners who like to spend their time logging miles, not lifting dumbbells. It targets muscles that'll give you the biggest payoff in the least amount of time—no gym membership necessary. This workout is meant to be a prerun warmup since it "wakes up" your glutes and your core (the muscles of the stomach, back, and hips). "When you perform these exercises, you're telling your brain to switch on the muscles that need to fire while you run," says Rachel Cosgrove, C.S.C.S., USA Triathlon coach, Ironman triathlete, and author of The Female Body Breakthrough. "Strengthening these areas means that each step you take will be more powerful and stable, which makes you more efficient, faster, and less likely to get injured."

Because each exercise works multiple muscle groups, you'll also see total-body benefits—in your shoulders, hamstrings, quadriceps, and calves.

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If you aren’t experiencing benefits, but instead are feeling pain throughout your body – especially in your knees, hips, back and neck – you may suffer from misaligned feet.

Approximately 45% of the population suffers from misaligned feet, but probably don’t even know it. This issue is caused by the ankle bone slipping off of the heel bone, causing an excessive inward rotation of the foot. Runners often refer to the problem as overpronation or hyperpronation.

This problem can often lead to common foot and ankle injuries. While there are conservative methods to help manage the pain, until the root problem is addressed (the misaligned feet) nothing will improve.

There is a remarkable treatment available called HyProCure® that places a titanium stent into the naturally occurring space between the ankle and heel bone, stabilizing the ankle, realigning the feet, and allowing you to live pain free again.

If you constantly feel any pain and discomfort when running, you may have misaligned feet. Contact a New York podiatrist at Adler Footcare to find out if you’re a candidate for HyProCure®. We believe feet shouldn’t hurt and neither should their treatment.

Learn more about HyProCure® in the free eBook available for download below.

Treatment for Foot Pain

Topics: Running, Injuries