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Posts for tag: Stretching

By Mid-Michigan Foot & Ankle Center
February 10, 2017

The Michigan winter season can be a time of hibernation for the best of us and this means our muscles are relaxing too.  When an unusually warm day comes our way in the colder months we tend to enjoy a quick walk, jog or run after being inactive. Stretching is necessary to wake up our muscles before we hit the track to avoid ankle injuries.

What are some common causes for ankle injuries?

  • Cold muscles
  • Not stretching
  • Rolling the ankle
  • Running on uneven surfaces
  • Wrong shoes

Three common exercises to help warm up your feet

  • Toe Points - standing on one leg and lifting the other leg off the floor, gently point your toes and flex your toes hold for 40 seconds in each position
  • Ankle Circles - standing on one leg and lifting the other leg off the floor, gently point your toes and rotate your ankle in a complete circle 5 - 10 times
  • Calf Raises - find a secure spot to hold on to, putting both feet together, gently lift onto toes and lower to heals 5-10 times

Helpful hints to create a better experience and avoid injury

  • Stretch before and after you exercise
  • Focus on how your feet land - should be heal to toe without twisting
  • Stick with a paved or flat track
  • Invest in good running sneakers and athletic socks

At Mid-Michigan Foot and Ankle Center Dr. Andrew H. Cohen provides superior ankle care for sports injuries.  Sprained or twisted ankles can be fixed easily with early treatment. Call our convenient offices in Saginaw at (989) 790-8009 or Bay City at (989) 893-5000 to get an appointment now. Exercise is important for good health all year round and no need to let a small injury slow you down!

May 02, 2016
Category: Foot Care

Dr. Eric Tan, assistant professor of Clinical Medicine from USC, recently answered some questions from runners regarding injury prevention. While many people understand the basic principle that stretching before and after a run is key in preventing injuries, Dr. Tan believes that there is more one can do. Maintaining and improving one’s flexibility with daily stretching, warming up, and cooling down before and after runs will help keep the body limber. Including days of rest, keeping hydrated, and eating a healthy diet are also very important.

Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury, consult with Dr. Andrew H. Cohen, D.P.M. of Mid-Michigan Foot and Ankle Center. Dr. Cohen will provide you with the foot- and ankle information you seek.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.

If you have any questions feel free to contact one of our offices, located in Saginaw and Essexville, MI. We offer all the latest in diagnostic and treatment technologies to meet your needs.

Read more about How to Prevent Running Injuries