The Runner's Guide to Avoiding Foot, Shin and Ankle Injuries

Repeated-use lower leg injuries emerge not only aggravating and painful, but ultimately, become debilitating to the novice and elite athlete, alike. Such frustrating ailments reduce workout enjoyment, hinder performance, and sabotage the runner's pursuit of personal goals. If not properly addressed, an isolated problem may, inevitably, manifest into a more serious injury. Incorporating the following preventative and rehabilitative strategies will allow the committed athlete to reduce present pain, minimize future risk, and enhance performance, flexibility, posture, muscular balance, and joint integrity.

Footwear: Proper footwear plays a profound role in injury prevention. Each runner requires unique support and performance needs, while also possessing variable running gait, stride length, form, and foot structure. Visit a trained professional at a local running store to suggest the best "fitting" footwear, after assessing the aforementioned attributes. Enlisting an expert remains the best strategy in the service industry, whether shopping for a car, doctor, or shoes. An extensive in-store comparison should ensure the most advantageous pair of footwear. Many specialty stores also allow the athlete to test the shoes on a treadmill after purchase, and return them if unsatisfied.

Running Surface: Running surface quality and consistency greatly influences the propensity for injury. Unforgiving surfaces inevitably place an increased amount of stress on joints, and respective connective tissues. Similarly, inconsistent streets or trails may also force the body to unnaturally compensate at impact, sacrifice range of motion, and alter net stride efficiency. Always choose the most supportive, consistent running surfaces when available. Most high-performance runners tend to avoid treadmills, when possible, as well.

Stretching: A smart pre-workout and post-workout stretching routine greatly enhances an injury-free running program. Save the static stretching for after the workout, while incorporating a total body dynamic warm-up or low intensity jogging period, prior to each run. Dynamic stretching allows the muscles, joints, and neuromuscular pathways to progressively warm-up for the upcoming performance demands. Afterward, focus on comprehensively stretching the muscles surrounding the shins, calf muscles, and Achilles' Tendon, in addition to the hip flexors and extensors, quadriceps, and hamstrings. To stretch the shins, assume a kneeling position and sit back on the heels, allowing the toes to point backwards and shin muscles to fully stretch. A simple, effective calf stretch is to lean against a wall with outstretched palms, allowing all of the weight to shift to one foot, by lifting the other foot off the ground. Lastly, a great Achilles' stretch is to start in a plank position and slowly walk the hands back, while simultaneously rising towards standing position. Allow the weight to shift to the heels and hold the stretch when the "best" stretch occurs. Unfortunately, individuals repeatedly overlook the muscles of the lower leg, yet, proper flexibility remains critical to the runner's foundations for form and stride integrity. Remember, these muscles constantly interact during relaxation and contraction phases, requiring a committed, comprehensive approach for best results.

Strengthen the System: Strength, balance, and coordinative movement training also significantly enhances the average running regimen. Many foot, ankle, and shin injuries result from muscular imbalances, inflexible joints, inefficient technique, and improper gait. Running must be recognized as a collective coordinated movement of multiple systems. For example, inadequate hip flexibility or strength may impede movement at the knee, which influences the foot's impact with ground. A majority of lower leg injuries do not occur in an isolated manner, rather, they generally occur as a result of an imbalance, elsewhere. Unfortunately, many athletes fail to understand the systemic nature of running, insisting on repeatedly addressing the effects of the injury, rather than the root causes of the problem. Ultimately, enlisting an experienced trainer or training partner will further establish the foundations for injury-free training, allowing for minimal pain, maximal performance, and sustained exercise enjoyment.