March is Foot and Ankle Awareness Month - What are the Benefits of Running?
The weather is starting to get nicer which means enjoying the outdoors. One of the ways to do that can include running on Boise's extensive pathway system.
The American Heart Association suggests doing 30 minutes of moderate intensity activity 5 days per week.
Running can be enjoyed by individuals of all ages to help meet this fitness recommendation. In older individuals, running can slow the age-related decline in muscle mass/performance and cardiovascular health. Young children can benefit from running too. Literature has not shown any long-term risk of closure of growth plates in their lower extremities with pain-free running.
Running can benefit one's cardiovascular fitness, increase life expectancy, lower risk of obesity, help manage type 2 diabetes, and contribute to positive well-being. It also can connect you with other community members.
Is there is a risk of injury while running? Literature has shown that individuals that run more than 40 miles per week or have had previous injuries have an increased risk of running injuries. When individuals log these higher miles, this can lead to overuse injuries. Examples of foot and ankle overuse injuries include muscle strains, tibial and foot stress fractures, plantar fasciitis, and Achilles tendinitis. Overall, it is important to start gradually with any running program and have supportive footwear. Working with a trainer and a physical/exercise therapist can be beneficial to work on gait mechanics and strengthening programs to complement your running program. It is also important to be hydrated, especially as summer approaches.
What is Plantar Fasciitis?
Plantar fasciitis is a common cause of heel pain. It means that there is inflammation of a thick band of tissue that runs across the bottom of the foot that connects the heel bone to the toes, known as the plantar fascia.
Plantar fasciitis typically causes a stabbing pain. It is most noticeable when you wake up in the morning and take your first steps. As you move, the pain normally decreases. However, it might return after long periods of standing or when you stand up after sitting.
Does running lead to an increased risk of osteoarthritis? Studies have shown that running may have protective effects of decreasing osteoarthritis in the lower extremity. Exercise can contribute to a more ideal body mass index.
Prior to participating in running, completing a warmup with stretching may be beneficial to running performance, particularly with dynamic stretches. Static exercises at the conclusion of running are a fantastic way to cool down.
If you develop any pain or injury to your foot or ankle with your activities that does not go away with local symptomatic treatment, we here at the Coughlin Clinic would be happy to see you, assess your problem, and get you on a treatment plan to get back to your physical activities. Click here to schedule your appointment.
Dr. Christopher DeSutter, MD is an Orthopedic Surgeon specializing in Foot and Ankle surgery at the Saint Alphonsus Coughlin Clinic in Boise, Idaho.