Put your best foot forward; don’t let your feet run away from you!

Nestled in the middle of the Rocky Mountains, Salt Lake City offers the best trail running and hiking in the world, making Salt Lake City home to several outdoor enthusiasts and athletes. Every day, thousands of runners and hikers are seen exploring the hundreds of miles of varied terrain the Rockies have to offer.

Unfortunately, that also means that thousands of runners and hikers are putting themselves at risk for foot injuries every day. Because of the rocky terrain, a wrongly placed step can lead to months of pain. Podiatrists near Salt Lake Cityweigh in on the top foot related injuries and how you can prevent them while still enjoying the beauty and the challenge of Utah’s mountains.

1. The Dreaded Sprained Ankle

This may be the most common foot/ankle injury and easily the worst to recover from. First things first, you need to have the right type of running shoes. Podiatrists recommend a flatter running shoe, avoiding extra "lift" on the bottom, with the right insole (you may need to have special insoles made.) Second, you need to strengthen your ankles regularly to help prevent spraining. Doctors recommend taking a towel and wrapping it around the bottom of your foot. While holding both ends of the towel, move your foot up, down, and side to side while pulling back on the towel for resistance.

2. Shin Splints

"Shin splints" is an umbrella term that covers a whole array of injuries, from a simple inflammation of the muscles to a stress fracturealong the tibia. Either way, they aren’t enjoyable and should be avoided. The most common cause of shin splints is a sudden increase in training volume and intensity. The legs can’t handle the increase in stress, leading to injury. Steadily increase the volume and intensity of your running so your body can adjust. Doctors recommend stretching the calf muscles and icing your shins in order to reduce inflammation.

3. IT Band Syndrome

The iliotibial (IT) band is a tendon that runs from your hip to your knee on the outer side of the leg. IT band syndrome occurs when the IT band has become inflamed from running downhill. As a trail runner, this injury is very common. Doctors recommend a two-prong approach- first, massage the hamstring and the quad to release lactic acid and use a foam roller on the IT band to loosen the soft tissue. Second, take up a strict regimen of icing and taking an anti-inflammatory to stay on top of that pesky inflammation.

Prevention is always key to preventing foot injuries. Make sure your running shoes are in good shape, you’re stretching before and after running, and that you’re not pushing yourself outside your limits. However, if injury does occur, podiatrists are only a phone call and short drive away. Expert UT foot doctors are located within minutes of Salt Lake City’s canyons.

Article Summary/About The Author Sections: If you are looking for expert podiatrists in Utahstop looking and schedule your appointment with the best at Summit Foot and Ankle Specialists. Call and make your appointment today.

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