MD Podiatrist Tells How to Avoid Foot Injuries When Running Long Distances

Whether you’re gearing up for a marathon or just want to run longer distances, there are some things you can do to avoid foot injuries. Dan Michaels, DPM said starting with the right running shoe is key. “The shoe should be cushioned. It should have a heel flare to absorb shock in the heel area, and it should have some cushion by the metatarsal,” Dr. Michaels said. “You want to make sure that the toe box area is big enough, so your foot has a little bit of room. You don’t want your toes hitting into the shoe.” Dr. Michaels said finding a couple of good running shoes to rotate between is important.
 
 
Well before your run, Dr. Michaels said it’s crucial to build up your foot strength by doing daily exercises and stretches. For example, you can flex your foot up and down to resistance ““ or try toe presses where you push your big toe to the ground while lifting your other toes up. “Not only do foot strengthening and stability exercises help you as you prepare for your run, but they also help you while you’re running,” Dr. Michaels said. “The better prepared your feet are, the more you reduce your risk of injury and long-term problems like stress fractures.”