Running is often called the "king of cardio" because it offers a massive return on your health investment. Combined with Southern California's springtime climate, it’s easy to see why running is so popular among Angelenos.
However, increasing your mileage too quickly can lead to overuse injuries that sideline you just as the season peaks. At the Podiatry Institute of Southern CA in Culver City, CA, Dr. Albert Nejat helps athletes of all levels maintain their performance through proper foot care and injury-prevention strategies. Here’s how.
Here are the most common complaints Dr. Nejat hears from runners:
This occurs when the thick band of tissue that supports your arch becomes inflamed. It often feels like a sharp stabbing sensation during your first steps in the morning. If you ignore this pain and continue to run, the inflammation can become chronic and much harder to treat.
Achilles tendonitis is inflammation of the tendon that connects your calf muscles to your heel bone. A sudden increase in intensity or duration of runs often causes it. Additionally, Dr. Nejat watches for stress fractures. These are tiny cracks in the bone that develop from repetitive stress. Unlike a standard break, a stress fracture might only feel like a dull ache at first, but it requires significant rest to heal properly.
Shin splints occur along the tibia, or shin bone, and are also known as medial tibial stress syndrome. Shin splints, or medial tibial stress syndrome (MTSS), cause pain along the inner edge of the shinbone (tibia). This discomfort is typically caused by repetitive stress on the bone and the connective tissues that attach your muscles to the bone.
Don’t increase your weekly mileage by more than 10% at a time. This gives your muscles and bones time to adapt to the new workload. Stretching is also vital. Tight calf muscles are a leading cause of both plantar fasciitis and Achilles issues. Incorporating dynamic stretching before your run and static stretching afterward can keep your tissues flexible.
Your footwear is your most important piece of equipment. Most running shoes lose their cushioning and support after 300 to 500 miles. If you're training for a half-marathon, you might reach that limit faster than you realize.
Dr. Nejat can analyze your gait to determine if you need a neutral shoe or one that provides more stability for overpronation. Custom orthotics are another tool we use to evenly distribute pressure and protect your feet from the impact of pavement.
Pain is your body's way of telling you that something is wrong. There is a difference between the normal muscle soreness from training and the sharp, localized pain of an injury. If you have swelling that doesn't go down or pain that changes your running form, it's time to stop and seek an evaluation.
Catching an injury early often means a shorter recovery time. Dr. Nejat uses advanced imaging and clinical exams to find the source of your discomfort. He creates a customized plan that may include physical therapy, adjustments to your training, or regenerative treatments to get you back on the trail.
Don't let foot pain stop your progress this season. Call us at the Podiatry Institute of Southern California or request an appointment online today to discuss it with Dr. Nejat.
