As fall is officially here, cross country, across the country, is back in action. Running is a physically demanding sport that puts significant stress on the feet and ankles, and cross country amplifies this stress even further with sprinting and long-distance running.
So, whether you run the 100-meter dash or long after-school jogs through town, prevent injuries and optimize performance with this insight courtesy of Your Next Step.
Common Foot and Ankle Injuries in Cross Country
According to the Journal of Orthopaedic and Sports Physical Therapy, 2 of the largest risk factors for running-related injuries (RRIs) were training volume and prior history of RRIs.
Bone stress injuries (such as stress fractures in the foot) were singled out as a particularly common type of injury. These tiny cracks in the bones of the feet or ankles can occur due to overuse.
Cross country runners can also experience other foot problems such as plantar fasciitis, which is inflammation around the heel, ankle sprains, which can occur from running on uneven terrain (roads, trails, basically anywhere that‘s not on the track), and inflammation of the shin bone, also known as shin splints, which can also occur due to overuse or intense physical training without proper warmup or gradual training progression.
And, of course, blisters are also a common problem due to the friction from socks or poorly fitting footwear.
Preventing Foot and Ankle Injuries:
- Proper footwear: Choose running shoes that provide adequate support, cushioning, and stability.
- Gradual progression: Increase training intensity and mileage gradually to avoid overuse injuries.
- Cross-training: Incorporate other activities like swimming or cycling to reduce stress on the feet and ankles.
- Strength training: Build strong muscles in the feet, ankles, and lower legs to improve stability and reduce the risk of injuries.
- Rest and recovery: Allow your body sufficient time to recover between workouts.
- Proper nutrition: A balanced diet can help maintain overall health and reduce the risk of injuries.
- Pay attention: To any pain or discomfort and take breaks as needed.
- Stretching and warm-up: Before and after workouts, perform stretches to improve flexibility and reduce the risk of injuries.
Dr. Eric Ricefield, Dr. Mark Yagodich, Dr. Aliza V. Eisen, and Dr. Cassandra Stache are ready to help with all your foot care needs. Book your appointment and contact us today!