{"id":30571,"date":"2016-04-12T08:00:36","date_gmt":"2016-04-12T08:00:36","guid":{"rendered":"https:\/\/websitetest19.striveenterprisetest.com\/2016\/04\/12\/prevent-jogging-injuries-proper-foot-alignment\/"},"modified":"2025-07-01T16:11:06","modified_gmt":"2025-07-01T16:11:06","slug":"prevent-jogging-injuries-proper-foot-alignment","status":"publish","type":"post","link":"https:\/\/websitetest19.striveenterprisetest.com\/2016\/04\/12\/prevent-jogging-injuries-proper-foot-alignment","title":{"rendered":"How to Prevent Jogging Injuries with Proper Foot Alignment"},"content":{"rendered":"<p>Sadly, jogging injuries are not uncommon. In fact, it\u2019s very likely that you or someone you know has been benched due to a jogging injury, whether it be a shin splint, sprained ankle, leg or foot pain, or a stress fracture.<\/p>\n<p>With a little help and preparation, you can ensure you stay off the bench and on the track.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-522 size-medium\" src=\"https:\/\/websitetest19.striveenterprisetest.com\/wp-content\/uploads\/2016\/04\/balancingrocks-300x180.jpg\" alt=\"Alignment is the most important aspect of running well\" width=\"300\" height=\"180\" \/><\/p>\n<p>Jogging injuries can come from an array of sources, but a common perpetrator is foot misalignment. Foot misalignment is often the culprit behind many injuries, including:<\/p>\n<ul>\n<li><a href=\"https:\/\/websitetest19.striveenterprisetest.com\/services\/shin-splints\/\">Shin splint<\/a> \u2013 a stabbing, aching pain in the shins that happens when the muscles and tendons covering the shinbone become inflamed.<\/li>\n<li><strong>Sprained ankle\u00a0<\/strong>\u2013 this painful injury is caused by the inward or outward stretching of the ligament, and can take weeks to months to fully heal.<\/li>\n<li><strong>Leg, knee, and foot pain<\/strong> \u2013 caused by overuse, pulled muscles, joint strain, and runner\u2019s knee, to name a few possible culprits.<\/li>\n<li class=\"li3\"><a href=\"\/foot-toe-and-ankle-fractures\/\">Stress fracture<\/a> \u2013 tiny cracks in the bone that are the result of repeatedly pounding more force into the leg bones than they can handle. Don\u2019t be deceived by their tininess: these cracks in the bones are very painful, and they can be difficult to recover from.<\/li>\n<\/ul>\n<p><strong>So what exactly is foot misalignment?<\/strong><\/p>\n<p>Alignment refers to how the axes of the bones line up. Misalignment is when the bones don\u2019t line up properly, which puts extra stress on the outer parts of the joints where thin cartilage can\u2019t withstand it. This puts added pressure on the ligaments, which weakens joints.<\/p>\n<p>Common foot alignment issues include:<\/p>\n<ul>\n<li><a href=\"https:\/\/websitetest19.striveenterprisetest.com\/services\/flat-feet\/\">Flat feet<\/a> \u2013 can produce pain in the arch and lower leg, foot swelling, weakness in the toes, or there can be no pain at all, yet it still can be a huge factor in foot misalignment. A high arch can also misalign the feet.<\/li>\n<li><strong>Pronation <\/strong>\u2013 the arch of the foot flattens, resulting in increased stress on the muscles, tendons, and ligaments.<\/li>\n<li><strong>Supination<\/strong> \u2013 the outward roll of the foot. Supination, like pronation, results in increased stress on the muscles, tendons, and ligaments, and can also result in runner\u2019s knee, <a href=\"\/achiles-tendonitis\/\">Achilles tendonitis,<\/a> <a href=\"\/plantar-fasciitis\/\">plantar fasciitis<\/a>, and many other injuries.<\/li>\n<\/ul>\n<p>Even though jogging injuries are about as common as mosquitos in a swamp, there are actions you can take to help prevent them. Proper shoes, along with <a href=\"\/patients-resources\/#orthotics\">orthotics,<\/a> are a fantastic way to realign your feet, and getting the correct orthotics can easily be accomplished by seeing a <a href=\"\/about\/#our-doctors\">podiatrist<\/a>. Also, by following a few simple preventative measures you can greatly reduce your risk of getting injured.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-523 size-medium\" src=\"https:\/\/websitetest19.striveenterprisetest.com\/wp-content\/uploads\/2016\/04\/stretching-300x200.jpg\" alt=\"Stretching can avoid repetitive stress injuries\" width=\"300\" height=\"200\" \/><\/p>\n<p>Dr. Murdock, one of our skilled doctors who is also an avid-runner, offers a few key tips for avoiding jogging injuries. First, <strong>practice cross-training<\/strong>: don\u2019t do the same activity every day, and if you do the same activity, don\u2019t have two hard days, but rather do a hard day and then an easy day.<\/p>\n<p>He explains, \u201cListen to your body! Cross-train with biking, running, elliptical, etc. Make sure that part of your cross training is working your core. Core strength is really important in preventing injuries.\u201d<\/p>\n<p>Dr. Murdock also says to cross-train foot function with different shoes such as a stability shoe, cushion shoe, rock shoe, etc.<\/p>\n<p>Next, <strong>avoid repetitive motion<\/strong>. One great way to do this, Dr. Murdock says, is by varying your pace so you\u2019re not running fifteen miles at a seven-and-a-half minute pace, but rather change it to an eight-minute mile, then seven, then nine, etc. Also, make sure the surface you\u2019re running on is flat, not an angle, to avoid tendon injuries.<\/p>\n<p>Last, <strong>make sure to stretch<\/strong>. \u201cI\u2019m an advocate of stretching, particularly after a workout,\u201d Dr. Murdock says.<\/p>\n<p>Jogging injuries are common and often fierce, but by following the steps above they can be prevented.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sadly, jogging injuries are not uncommon. In fact, it\u2019s very likely that you or someone you know has been benched due to a jogging injury, whether it be a shin splint, sprained ankle, leg or foot pain, or a stress fracture. With a little help and preparation, you can ensure you stay off the bench [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":30572,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5,18],"tags":[13,4,78],"class_list":["post-30571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-podiatry","category-sports-medicine","tag-ankle","tag-foot-pain","tag-fracture"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Prevent Jogging Injuries with Proper Foot Alignment<\/title>\n<meta name=\"description\" content=\"Jogging injuries can come from an array of sources, but a common perpetrator is foot misalignment. 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