Tips & Injury Advice for Common Foot and Ankle Injuries That Can Stop Runners Dead in Their Tracks

Making running part of a workout routine leads to better physical stamina and a more positive state of mind—but a detrimental foot injury can quickly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out. Following a few simple steps provided by Dr. Lotchie Kerch (APMA), before hitting the trail or treadmill, can keep foot and ankle injuries at bay.

“Some of the most common running-related foot injuries that today’s podiatrists treat are arch pain, tendonitis, and blisters,” said APMA president Kathleen Stone, DPM. “However, if runners can take just a few minutes to stretch properly pre-workout, select appropriate footwear, and see a podiatrist immediately when foot pain occurs, many of these ailments can be avoided entirely.”

In order to get the most out of each run without falling victim to injury, Dr. Kerch recommends the following:

Select a good running shoe: According to Karen Langone, DPM, president of the American Academy of Podiatric Sports Medicine (AAPSM), the most important running tip is proper shoe selection. “A running shoe purchase is dependent upon the type of foot and function of the foot for the individual. Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other,” she said.

Your 2 Feet is located at 1201 Pine St., the base of Capitol Hill, in Seattle, 206-786-0064. We offer a variety of manufacturers with running shoes ordered to fit and therapeutic shoes. Dr. Kerch owns and operates this Pain Relief Center. Her expert advice and having direct access to many pain relief products for the foot and ankle at the time of your visit expedites the healing process.

Select good socks: Runners should always fit shoes with the socks that they plan on wearing during a run. Socks should be made of a blend that pulls moisture from the skin, fit well and be comfortable when worn with a running shoe. The Your 2 Feet store is located at 1201 Pine St., at the base of Capitol Hill in Seattle, 206-786-0064. We have a wide selection of performance and comfort socks fabricated with materials efficient in pulling moisture from the skin-"wicking". We have Injinji Toe Socks which are performance socks beneficial in diminshing blister formation.

Stretch out and build momentum: Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances, increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Runners should stop running immediately if any pain is experienced.

Cool down and rest: After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities. Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation).

Your 2 Feet store is located at 1201 Pine St., at the base of Capitol Hill in Seattle, 206-786-0064. We have therapeutic products that aide in healing specific conditions. We have five different types of arch supports, top of the line foot and ankle supports, braces, night splints and other products are designed especially for quick healing from a bunion or hammertoe to products for ankle stress and strains. After careful research, a therapy kit developed at Your 2 Feet, has been found to be beneficial for those suffering from heel pain/ plantar fascitis.

However, if pain does not resolve itself after several days—or returns immediately upon resuming exercise—runners should seek out care from Dr. Kerch, an APMA member podiatrist immediately. Frequent runners should see a podiatrist on a regular basis to maximize any running program and prevent serious injury. Dr. Kerch is a podiatric physician and surgeon, also known as a podiatrist, qualified by education, training and 30 years experience to diagnose and treat conditions affecting the foot, ankle and structures of the leg. Dr. Kerch's medical education and training as a DPM included undergraduate education, four years of graduate education at the Illinois College of Podiatric Medicine, an accredited podiatric medical college, and hospital residency training. She is also Board Certified by the American Board of Podiatric Surgery. Dr. Kerch is licensed by the state of Washington to practice podiatric medicine. Appointments are recommended by calling 206-786-0064. For more information, APMA’s Runner’s Resource page at www.apma.org/runners.  Founded in 1912, the American Podiatric Medical Association (APMA) is the nation’s leading and recognized professional organization for doctors of podiatric medicine (DPMs).