Newswise — First time runners, more likely to ignore foot and ankle pain, are at higher risk of injury, warns Temple podiatrist Howard Palamarchuk. For the past 23 years, Palamarchuk has cared for runners' feet at the finish line of some of the most difficult races in the country, including the Boston Marathon. He sees injuries from sprains to blisters to shin splints, always more common in beginner or average runners.
Beginning or average runners take nearly twice as long to finish the same course and also tend to weigh more than experienced runners, leading to more stress on feet and ankles. "Because the legs, feet and ankles bear up to one million pounds of pressure during one hour of strenuous activity, they are most vulnerable to injury," said Palamarchuk, who stresses the importance of stretching and strength training to prevent injury.
However, if an injury should occur, Palamarchuk advises his patients to "PRICE" the injury; that is, treat the affected area with protection, rest, ice, compressive wraps and elevation. Any ankle or foot injury with pain and swelling beyond 24 hours should be checked out by a podiatric physician.
Palamarchuk advises beginner runners to listen to the signals their bodies give them. "If the 'weekend warrior' messes up, he won't return to work and loses income that feeds his family," he said. "Err on the side of caution."
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