As the running season kicks off, it’s time to talk about something that often gets overlooked but plays a huge role in your performance—your feet. Whether you’re lacing up for your first race or you’re a seasoned pro, taking care of your feet is key to staying injury-free and running your best.
3 Common Injuries we see at the Start of Running Season
At Runners’ Edge Alaska, we often see a spike in foot-related injuries as the running season gets underway. Below are three of the most common culprits:
- Plantar Fasciitis: This is an inflammation of the thick band of tissue that runs across the bottom of your foot. It can cause stabbing pain in your heel, especially first thing in the morning or after long periods of standing or running.
- Shin Splints (Medial Tibial Stress Syndrome): These are characterized by pain along the front or inside edge of the shinbone. Often, they’re the result of increasing your mileage too quickly or running on hard surfaces without proper foot support.
Achilles Tendonitis: This injury involves inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It’s common among runners, especially when they increase their training too quickly or run on uneven surfaces.
These injuries can sideline you if you’re not careful, but the good news is that with the right care and some proactive steps, you can keep your feet happy and healthy.
Naboso Technology to keep your feet happy
We’re big fans of Naboso technology here at the clinic, and for good reason. Their products are designed to activate your feet in a way that traditional shoes and surfaces just don’t. Here are a couple of products that we recommend to our athletes:
- Naboso Mat: This mat is unlike any other yoga or exercise mat you’ve tried. It’s designed to stimulate the small nerves in your feet, improving your balance, stability, and foot strength. Using it for even a few minutes a day can make a big difference.
- Neuro Ball: This tool is perfect for rolling out tired, achy feet after a long run. It helps release tension, improve circulation, and keep your feet feeling great. Plus, it’s super easy to toss in your xc bag and use on the go after meets or practices.
Exercises to Keep You Running Strong
Prevention is the best medicine, right? Here are three simple exercises you can start doing now to keep those pesky injuries at bay:
- Toe Yoga: This exercise helps strengthen the muscles in your feet and improve mobility. Try spreading your toes wide and then lifting your big toe while keeping the others down. Hold for a few seconds, then switch. Aim for 10-15 reps on each foot.
- Heel Raises: Stand on the edge of a step with your heels hanging off. Slowly raise your heels, then lower them just below the step’s edge. This strengthens your calves and the muscles supporting your feet. Start with 2-3 sets of 15 reps.
- Foot Rolling: Grab that Neuro Ball and roll it under your foot, focusing on any tight spots. This helps release tension in the plantar fascia and can prevent those morning heel pains.
Get rid of the pain quicker, get back to running pain free!
Sometimes, even with the best prevention, injuries happen. If you find yourself dealing with a stubborn tendon injury or a flare-up, PT intervention might be the solution you need. As sports PTs, it’s our goal to get our athletes back to their sport ASAP, safely and efficiently. Two of our favorite ways to do this (when indicated) are with Extracorporeal Shockwave Therapy (ESWT) and dry needling.
- ESWT: A non-invasive regenerative treatment that uses shockwaves to promote the healing process in injured tendons and tissues. It can be especially effective for conditions like chronic plantar fasciitis or Achilles tendinitis. The best part? It helps speed up recovery so you can get back to running sooner and safer.
- Dry Needling: Struggling with muscle tightness, pain, or stubborn knots? Dry needling targets trigger points to relieve tension, reduce pain, and improve mobility—helping you move better, recover faster, and run your best.
Wondering if ESWT or dry needling can help you? Give us a call at 907-929-9009 or email info@runnersedge.physio.
Cheers to the season ahead!
Remember, taking care of your feet is just as important as logging those miles. Incorporate these tips into your routine, and don’t hesitate to reach out if you need a little extra support. We’re here to help you stay strong, healthy, and ready to crush the running season. See you on the trails!
