Houston has a thriving running community, from Memorial Park loops to Buffalo Bayou trails and race day at the Houston Marathon. Dr. Ken Dennis served as the marathon’s Medical Director, and he’s seen firsthand how the right habits can keep runners healthy all season long.
The Most Common Running Injuries We See
- Plantar fasciitis and heel pain
- Achilles tendonitis
- Stress fractures in the foot
- Ankle sprains
- Morton’s neuroma and ball-of-foot pain
- Black toenails and ingrown toenails
Increase Mileage Gradually
Most overuse injuries come from doing too much, too soon. A common guideline is to increase weekly mileage by no more than about 10 percent, and to build in rest days so tissues can recover.
Replace Your Shoes Regularly
Running shoes lose cushioning and support over time, typically after 300 to 500 miles. Choose shoes that match your foot type and gait, and consider a professional evaluation if you overpronate or have flat feet or high arches. Runners with recurring pain often benefit from custom foot orthotics.
Respect the Houston Heat
Heat and humidity increase sweating, friction, and blisters. Run early in the morning or in the evening, wear moisture-wicking socks, and stay hydrated. Damp feet are also more prone to fungal infections, so change out of wet shoes and socks promptly.
Stretch and Strengthen
Tight calves place extra strain on the plantar fascia and Achilles tendon. Daily calf stretches, foot strengthening exercises, and balance work help prevent injuries. The American Academy of Orthopaedic Surgeons notes that balance training can reduce the risk of repeat ankle sprains.
Don’t Run Through Pain
Pain that changes your stride, worsens during a run, or lingers after rest is a warning sign. Ignoring it can turn a minor problem into a stress fracture or chronic injury. As a fellowship-trained sports podiatrist, Dr. Dennis can diagnose the cause and help you return to running safely. Explore the conditions we treat or schedule an appointment at (713) 465-8833.
