Running injuries are common due to the nature of the sport. Running consists of a repetitive effect on your body, which mainly affects your feet. If you think that jogging is a series of events in the body, each time the foot is connected to the ground, the forces and mechanisms follow the chain from the feet to the legs and then reach the spine. At each step, that cycle repeats itself, and if any link to that series is not appropriate, injuries can occur. You must take some measures to avoid foot injuries.

Warm up before running

Your warm-up process should consist of an activity that slightly increases your heart rate and warms your muscles. That can include something like brisk walking, slow jogging, biking or jumping. Recent studies on pre-race stretching suggest that there is little difference in the prevention of track injuries.

foot injuries

However, if you are disconnected, you may be more vulnerable. Stretching before the operation will not change your flexibility for that particular operation, but the long-term extension program can help you provide flexibility.

Listen to your body

Many runners are convinced that pressing them makes them more committed. Do not push through the injuries. Many injuries will improve if you take a break and heal. There are many cross-training options available to do while you have a health injury.

You have cross training

Another preventive measure would be cross-training. Take some time for non-stop activities, such as swimming or cycling. That is useful not only because it has less effect on the joints, but also helps strengthen the muscles you cannot use during the race.

That can reduce the risk of injuries by creating a better balance of the muscles and making your muscles rest due.

Increase your mileage constantly

If you are a starter, you must start a few miles a day, up to approximately two weeks, for 3 to 4 weeks. Then you can gradually increase the mileage by 30% per week, depending on the feeling of your body.

Choose good shoes

You also have to choose good shoes. Make sure they are designed to work and not worn. It is not a good idea to use a shoe that someone else wears. The shoes will adapt to the foot in a way that can affect the way they fit with another person.


Think about the type of your feet when you are adjusting your shoes. For example, as a general rule, if you have high arches and an inflexible foot, more cushions will be needed. If your foot is flexible and tight, you need more stability in the shoe. Heavy runners also need more stable shoes than lighter runners.

Make an appointment with your doctor

If you discover that you suffer from persistent injuries, make an appointment with your doctor. If there is a mechanical, biological defect in the feet, the injury continues until it is corrected. Orthodontics of the foot is probably described to help improve mechanics, relieve pain and keep running without injury.


For people who have a high arch with stress fractures, the doctor will suggest special padded shoes. That also helps reduce the pressure of hitting the ground hard during the operation. The inflammation of the ligament that connects the muscle of the leg to the knee causes a different pain that can be severe.

The treatment for that should include a regular massage in the leg muscle. If the ligament ruptures, surgery may be necessary.