Running Again This Spring? How to Prevent Foot and Ankle Injuries

Running Again This Spring? How to Prevent Foot and Ankle Injuries

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As the weather warms up and the days get longer, many people in Fresh Meadows and across Queens are eager to lace up their sneakers and get back into running. Whether you’re returning after a winter break or starting a new fitness routine, it’s important to ease back in carefully to avoid foot and ankle injuries.

At The LV Foot Surgeons, we frequently treat patients dealing with running related foot and ankle injuries. Many of these conditions are caused by overuse and improper training. The good news? These injuries are preventable with the right approach. 

Here’s what you need to know to stay injury-free this spring.

Why Foot and Ankle Injuries Are Common in Runners

Running places repetitive stress on your feet and ankles. Each step generates impact forces up to 2–3 times your body weight. Without proper preparation, this can lead to:

  • Plantar fasciitis
  • Achilles tendonitis
  • Stress fractures
  • Ankle sprains
  • Shin splints

These running foot injuries often occur when runners increase intensity too quickly or ignore early warning signs.

Start Slow and Build Gradually

One of the biggest causes of runner foot pain is doing too much, too soon.

If you’ve taken time off during the winter, your muscles, tendons, and ligaments need time to readjust. Follow these guidelines:

  • Increase mileage by no more than 10% per week
  • Alternate running days with rest or cross-training
  • Begin with shorter, slower runs before building endurance

This gradual progression is essential for effective ankle injury prevention and long-term success.

Wear the Right Running Shoes

Your footwear plays a crucial role in preventing foot and ankle injuries. Worn-out or improper shoes can lead to misalignment, poor shock absorption, and increased strain.

Tips for choosing the right shoes:

  • Replace running shoes every 300–500 miles
  • Choose shoes based on your foot type (flat feet, neutral, high arches)
  • Ensure proper cushioning and support
  • Get professionally fitted if possible

If you experience recurring runner foot pain, custom orthotics may help improve alignment and reduce stress.

Warm Up and Stretch Properly

Skipping your warm-up is a common mistake that can lead to running foot injuries.

Before running:

  • Do dynamic stretches (leg swings, ankle circles)
  • Walk or jog lightly for 5–10 minutes

After running:

  • Stretch your calves, hamstrings, and plantar fascia
  • Hold stretches for 20–30 seconds

Flexible muscles and tendons reduce strain on your feet and help with ankle injury prevention.

Strengthen Your Feet and Ankles

Weak muscles in the feet and ankles can increase your risk of injury. Incorporating strengthening exercises into your routine can significantly reduce foot and ankle injuries.

Try these simple exercises:

  • Toe curls with a towel
  • Heel raises
  • Resistance band ankle exercises
  • Balancing on one foot

Strong, stable ankles are key to avoiding sprains and improving running efficiency.

Pay Attention to Running Surfaces

Where you run matters just as much as how you run.

Hard surfaces like concrete increase impact stress, while uneven terrain raises the risk of ankle twists. To minimize running foot injuries:

  • Alternate between surfaces (track, trail, treadmill)
  • Avoid sudden changes in terrain
  • Be cautious on uneven ground

This is especially important for ankle injury prevention, as unstable surfaces can easily lead to sprains.

Listen to Your Body

Pain is not something you should ignore. Early symptoms of runner foot pain often include:

  • Persistent heel pain
  • Swelling in the ankle
  • Sharp or aching pain during or after running
  • Stiffness in the morning

If you notice any of these signs, reduce your activity level and seek evaluation if the pain persists.

Continuing to run through pain can turn minor issues into serious foot and ankle injuries that require longer recovery times.

Maintain a Healthy Running Form

Poor running mechanics can place unnecessary stress on your feet and ankles.

Focus on:

  • Keeping a steady cadence
  • Landing softly (avoid heavy heel striking)
  • Maintaining an upright posture
  • Avoiding overstriding

Improving your form can reduce impact forces and lower your risk of running foot injuries.

Ace Fitness has a great blog on on proper running technique: 5 Tips for Optimizing Running Form

Don’t Skip Rest and Recovery

Rest is just as important as training. Overtraining is a major contributor to foot and ankle injuries.

Make sure to:

  • Take at least 1–2 rest days per week
  • Get adequate sleep
  • Use ice for soreness or inflammation
  • Consider foam rolling or massage

Proper recovery helps your body repair and adapt, reducing the likelihood of runner foot pain.

When to See a Podiatrist

While many minor aches resolve with rest, some symptoms require professional care.

You should see a podiatrist if you experience:

  • Pain that lasts more than a few days
  • Difficulty walking or bearing weight
  • Swelling that doesn’t improve
  • Recurrent injuries

If you are experiencing foot pain take note of which part of the foot hurts. You can refer to our foot pain guide which will help you determine what the cause of the pain is and if you need to see one of our podiatrists.

Get Back to Running Safely This Spring

Spring is the perfect time to get back into running—but it’s important to do it the right way. By taking preventative steps, you can significantly reduce your risk of running foot injuries, improve performance, and enjoy a pain-free season.

If you’re dealing with runner foot pain or want personalized guidance on ankle injury prevention, the experienced team at The LV Foot Surgeons is here to help. Contact us today!

Final Thoughts

Preventing foot and ankle injuries isn’t about avoiding running—it’s about running smarter. With proper preparation, supportive footwear, and attention to your body, you can stay active and injury-free all season long.

Whether you’re a beginner or a seasoned runner, prioritizing foot health will keep you moving forward—one step at a time.