Whether you’re a dedicated runner hitting the Brooklyn streets or someone who enjoys daily walks around the neighborhood, foot health is essential to staying active and injury-free. At Professional Podiatry Services of New York, Dr. Jason Snyder shares key tips to help runners and walkers protect their feet and prevent common injuries.
Why Foot Care Matters for Runners and Walkers
The repetitive impact from running and walking places significant stress on your feet, ankles, and lower legs. Without proper care and technique, this stress can lead to injuries such as plantar fasciitis, stress fractures, shin splints, and tendonitis. The good news is that many of these injuries are preventable with the right approach.
Top Tips for Running and Walking Safely
1. Choose the Right Footwear
Your shoes are your first line of defense. Invest in quality running or walking shoes that provide:
Proper support and cushioning tailored to your foot type (flat, high-arched, neutral)
Good fit — shoes should have enough room in the toe box without slipping in the heel
Shock absorption to reduce impact on joints
Consider visiting a specialty store or consulting a podiatrist for a gait analysis and shoe recommendation.
2. Warm Up and Stretch
Always warm up with light activity and stretch your calves, Achilles tendon, and plantar fascia before and after your run or walk. This improves flexibility and reduces the risk of strains and tears.
3. Build Gradually
Avoid sudden increases in distance or intensity. Follow the 10% rule: increase your weekly mileage by no more than 10% to allow your feet and legs to adapt.
4. Maintain Proper Form
Keep your posture upright, land mid-foot rather than heel-first, and take shorter, quicker steps to reduce impact. Poor form can lead to overuse injuries.
5. Listen to Your Body
If you feel persistent foot or ankle pain, don’t ignore it. Early intervention can prevent minor issues from becoming serious injuries. Ice the area, rest as needed, and seek professional advice if pain persists.
6. Use Custom Orthotics if Needed
Custom orthotics can correct biomechanical problems such as overpronation or supination, reducing stress on your feet and preventing injury.
7. Cross-Train and Strengthen
Incorporate strength training and low-impact cross-training activities like swimming or cycling. Strengthening muscles around your feet and ankles improves stability and resilience.
When to See a Podiatrist
If you experience swelling, sharp pain, numbness, or difficulty walking, it’s time to consult with a podiatrist. Dr. Jason Snyder and the team at Professional Podiatry Services of New York provide thorough evaluations and personalized treatment plans to get you back on your feet safely.
Keep Moving Without Pain
Staying active in New York City’s fast-paced environment requires healthy, strong feet. Follow these tips to enjoy running and walking safely while minimizing injury risk.
For expert foot care and injury prevention advice, call Professional Podiatry Services of New York at (718) 331-1100 or visit us at 1501 W 6th St Suite 1A, Brooklyn, NY 11204 to schedule your appointment today.