As Chattanooga’s leading experts in non-surgical orthopedics, we at Chattanooga Non-Surgical Orthopedics understand that your feet are the foundation of your running performance. Whether you’re conquering Lookout Mountain or enjoying a scenic run along the riverfront, keeping your feet and ankles in peak condition is crucial.

Why Foot Health Matters for Runners

Your feet and ankles absorb impact, provide stability, and drive your movement. These vital structures impact your stride efficiency and overall running experience. Did you know that endurance runners face a high injury rate, with foot and ankle issues accounting for a significant portion? That’s why preventative measures and understanding proper running mechanics are essential.

Chattanooga Non-Surgical Orthopedics: Your Foot and Ankle Experts

We’re here to help Chattanooga runners of all levels achieve their goals safely and effectively. Let’s dive into some essential foot health tips:

Tip 1: Schedule a Consultation with Dr. Jeff Hall

Don’t wait for pain to slow you down. Scheduling a consultation with our experienced sports medicine specialist, Dr. Jeff Hall, including foot and ankle expertise, can help identify and manage potential issues before they escalate. We understand the biomechanics of running and provide tailored advice on:

• Running form: Optimizing your technique to reduce stress on your feet and ankles.
• Footwear: Ensuring you have the right shoes for your foot type and running style.
• Injury prevention: Proactive strategies to keep you running strong.

Our services include:

• PRP (Platelet Rich Plasma)
• Prolotherapy
• Low Level Laser
• Myofacial Release
• Kinesiotaping
• Orthotics
• Clinical Exercise
• Orthopedic Functional Medicine
• Adjustments

Tip 2: Safely Increase Your Running Mileage

Avoid overuse injuries by gradually increasing your mileage. A proven method is the 4-week cycle:

• Weeks 1-3: Increase weekly mileage by no more than 10%.
• Week 4: Reduce mileage by 20-30% for recovery.

This approach allows your body to adapt, ensuring foot and ankle health and sustained performance improvements.

Tip 3: Improve Your Running Cadence

Increase your cadence (steps per minute) to reduce impact and enhance efficiency. Aim for 170-180 steps per minute. Here’s how:

• Count your steps and use a metronome app.
• Gradually increase your cadence and shorten your stride.
• Practice cadence drills regularly.

A higher cadence minimizes ground contact time, reducing stress on your feet and ankles.

Tip 4: Learn “Prehabilitation” Strategies

Strength training is crucial for preventing injuries and improving stability. Focus on core, hip, and glute exercises:

• Core: Planks, Russian twists.
• Hip: Side leg raises, bridges.
• Glute: Squats, single-leg deadlifts.

Incorporate these exercises 2-3 times per week to correct muscle imbalances and enhance running performance.

Tip 5: Eat a Balanced Diet

Fuel your runs and support recovery with a balanced diet rich in:

• Fruits and vegetables: For essential vitamins, minerals, and antioxidants.
• Dairy and leafy greens: For calcium and bone density.
• Lean protein and complex carbohydrates: For muscle repair and energy.

A healthy diet supports overall health and helps combat inflammation.

Your Foot Health Partner in Chattanooga

At Chattanooga Non-Surgical Orthopedics, we’re dedicated to helping you achieve your running goals safely and effectively. Contact us today 423-499-0003 to schedule a consultation and take the first step toward healthier, stronger feet. Let’s keep you running!