Improve Foot & Ankle Mobility/Strength Before Increasing Mileage: MD Podiatrist

“As mileage increases, small biomechanical inefficiencies become magnified and can lead to overuse injuries,” says board-certified podiatrist and foot and ankle surgeon Dan Michaels, DPM. If you’re a beginner knocking out a mile or two a week, these little hitches in your gait usually fly under the radar. But as you climb the leaderboard, those tiny inconsistencies are repeated thousands of times per run, which significantly raises the risk of a breakdown mid-stride.

“Before increasing mileage, runners should prioritize improving both mobility and strength in the foot and ankle complex,” Dr. Michaels says. “One of the most important areas to address is ankle dorsiflexion mobility, which can be improved through exercises such as knee-to-wall ankle stretches. Limited dorsiflexion is a common contributor to altered running mechanics and increased forefoot stress.” Ultimately, limited dorsiflexion is a silent killer for your form, contributing to altered mechanics and increased forefoot stress. So, before you drop $200 on new carbon-plated super-shoes, spend five minutes on the wall stretching your calves. Your bank account (and your metatarsals) will thank you.