Running is one of the most accessible and rewarding forms of exercise, but it can also take a toll on your musculoskeletal (MSK) system if you’re not careful. At Poized Podiatry, we regularly help runners in Wirral prevent and recover from injuries that affect their feet, ankles, and legs.
Whether you’re training for your first 5K or clocking up marathon miles, protecting your MSK health is key to staying injury-free and enjoying the run.
Here are our top tips to prevent MSK injuries in runners, straight from your local Wirral podiatrist.
Don’t skip the warm up
A proper warm-up prepares your muscles, joints, and tendons for the demands of running. Dynamic stretches like leg swings, walking lunges, and high knees help increase blood flow and improve flexibility
Build up your mileage gradually
One of the biggest causes of MSK injuries in runners is doing too much, too soon. Your body needs time to adapt to increased distance and intensity.
Wear the right running shoes
The wrong footwear can alter your biomechanics and increase your risk of injury. Shoes that lack proper support or don’t match your gait can lead to issues like plantar fasciitis, shin splints, or Achilles tendinopathy.
Include strength and mobility work
Strong muscles help absorb the impact of running and keep joints aligned. Focus on the glutes, calves, hamstrings, and core. Don’t forget mobility work to keep joints moving well and reduce strain.
Listen to your body
That “niggle” in your ankle or arch might be your body’s way of warning you. Ignoring small pains often leads to bigger problems down the road.
Dont forget recovery
Rest days, proper sleep, and hydration are just as important as training. Overtraining without recovery increases your risk of MSK breakdown and chronic injuries.
Get a biomechanical assessment
A professional gait and posture assessment can highlight subtle imbalances or technique issues that may be causing stress on your MSK system.
At Poized Podiatry, we offer detailed assessments to help runners correct their form and reduce injury risk. We’re passionate about helping runners stay pain-free and performing at their best. Our expert podiatry team in Wirral can guide you through injury recovery, footwear selection, custom orthotics, and prevention strategies tailored to your running style.
Get in touch today to book your appointment and keep running strong, with support from your local podiatry clinic in Wirral.