Foot and Ankle

Plantar fasciitis is one of the most frustrating injuries a runner can face. That sharp heel pain when you first get out of bed or during your run can stop your training in its tracks. The common advice? Wear good shoes and rest. But here’s the thing: while supportive footwear helps, what you really need are strong feet, solid balance, and a stable core. Strengthening the muscles that control your foot, ankle, and lower leg is key to preventing and recovering from plantar fas

When runners talk about performance or injury, the focus usually lands on the knees, hips, or even cadence. But there’s one small joint that quietly makes or breaks your stride: the big toe. Specifically, the first metatarsophalangeal (MTP) joint, the hinge that allows your big toe to extend during push-off. It might not look like much, but without proper mobility and strength here, your entire chain from foot to hip is forced to compensate. Over miles, that can affect perfor

Persistent discomfort along the outside of the ankle can be a real problem for runners, especially those who log high mileage on uneven terrain. This pain might be peroneal tendinopathy, an overuse injury involving the peroneal tendons, which are crucial for stabilizing the foot during running. Without proper management, peroneal tendinopathy can cause compensations in gait, increase the risk of other injuries, and keep you off the road longer than you’d like. What Are the Pe

Ankle sprains are injuries runners commonly struggle with, and most runners don’t stop running, even when they should. I get it—you don’t want to lose your progress, miss you morning run with your friends or miss a training day. But ignoring an ankle sprain can lead to bigger problems down the road. When you sprain your ankle, the ligaments get overstretched or torn, and some research says that your glutes may even "shut down", making it harder to stabilize your lower body. T