How to Prevent Running Injuries - Foot and Ankle Centers of North Houston

Runners are prone to a lot of injuries. Overusing the feet and overtraining are the main culprits for common running injuries. Other causes include ill-fitting footwear, irregular biomechanics and the lack of flexibility and strength. Consult a podiatrist for any signs of chronic foot pain. The doctors at Foot and Ankle Centers of North Houston are podiatrists who specialize in helping people suffering from foot disorders.

Runner’s knee

It is a condition that causes pain in the knee and is characterized by the wearing away of the back of the kneecap.


  • Reduced strength of the quadriceps muscles
  • Ill-fitted shoes with no proper support for the inside of the forefoot.

Treatment and prevention:

Strengthening exercise which focuses on quad muscles.

  • Use of sports orthotics.
  • Preventive measures include hip strengthening and quad-strengthening exercises to keep the alignment of the kneecap.
  • Physical therapy

Iliotibial band syndrome

This is a common injury which is usually caused by overtraining. Pain and discomfort is created outside the knee area when the iliotibial band gets irritated.

Plantar fasciitis

It is the irritation and inflammation of the bone in the foot where a large amount of pain is often felt.


  • Having a high arch
  • Tight muscles
  • Flat feet
  • Improper footwear

Treatment and prevention:

  • Wear proper footwear with good support for the foot.
  • Do stretching exercises prior to running activities to avoid plantar fasciitis.

Stress fractures

These are fractures brought about by too much or repeated mechanical stress. It can also occur in several locations like the leg inner bone, bone at the base of the spine, thigh bone, and bones of the toe.


  • Improper running style
  • Lack of calcium
  • Overtraining

Treatment and prevention:

  • Wear proper footwear.
  • Run only on flat and hard surfaces. It will absorb some of the shock that running created.

General preventive tips

The best way to stay away from these running injuries is through prevention.

1.       Wear footwear with proper fitting. You should also wear footwear that is appropriate on the activity that you will be doing. The only available protective gear for runners that can save them from having injuries are running shoes.

2.       Consider your running routine like training schedules, strengthening and flexibility. These things should be considered and adjusted to your running needs to help maximize your running time while minimizing the possibility of injury.

3.       Do stretching exercises before and after a run as it enables your muscles to have greater flexibility and lesser chance of getting an injury. 

At Foot and Ankle Centers of North Houston with six offices located in North Houston, TX, we specialize in helping people with sports foot injuries. To schedule an appointment, call 281-444-4114