Dr. Jordan Hoachlander said many members of the general population who experience injuries are just starting out with new workout routines and do too much too fast.

Whether they’re a seasoned runner or just starting out to get back in shape, anyone can experience a foot or ankle injury.

From sprains to tendinitis, soft-tissue injuries are not uncommon, though they can be prevented and treated with proper care.

According to Dr. Jordan Hoachlander of Cranberry Foot and Ankle, his office sees injuries from all walks of life. He said many members of the general population who experience injuries are just starting out with new workout routines and do too much too fast.

“That’s really when we see it start because they’re not taking the time to stretch and strengthen the area,” he said.

However, even seasoned runners experience the same types of issues, including sprains and plantar fasciitis. Hoachlander said many runners make their injuries worse, as they experience a little bit of pain and try to push through it.

“Runners are motivated people,” he said. “They’re mentally tough, so they think ‘hey, lets just keep running through this and see what happens.’”

Often what happens is the injury lingers, causing the person to overcompensate in how they move, leading to issues in the opposite foot, knees, hips and back. Hoachlander said identifying the small injuries and recognizing when they are not improving is key to the treatment process.

Injuries such as sprains and overuse often involve swelling and bruising, and can be treated through rest and icing. However, other injuries, such as plantar fasciitis, are hard to identify and self-diagnose, according to Dr. Matthew Sabo of Foot and Ankle Wellness Center in Butler.

Plantar fasciitis tends to initially be reported as pain in the heel. It is an injury to the ligament that connects the heel to the front of the foot that supports the arch.

The associated pain can be sharp or dull, and is usually worse in the morning, Sabo said. Climbing stairs can be problematic, and the heel can feel stiff.

Injuries to the ligament are often caused by too much pressure being placed on it. Those who are overweight, and women who are pregnant, are at higher risk of experiencing the injuries due to increased pressure on the ligament.

Hoachlander said his practice focuses on a conservative approach to strengthen and stretch the affected muscles, as well as anti-inflammatory measures to improve the area.

“What we really do ... is stretch the whole complex,” he said describing the tendons and joints in the foot and ankle. “The focus is to get them back to their running or their training quickly, but also safely.”

That includes exercises and therapy, Hoachlander said. In some cases, an injection can be used, and in very rare instances, surgery is considered.

Sabo said his office also focuses on physical therapy, with exercises targeted at strengthening the lower leg muscles that will help in stabilizing the way a person walks or runs.

Hoachlander said there are many ways to avoid experiencing such injuries, starting with footwear. He said most people have a low arch or flat feet, and finding the perfect shoe is key in making sure the foot and ankle are properly supported. He said improvements in footwear in recent years have helped tremendously.

Sabo said when choosing a shoe, a test run inside the store is helpful. Feet expand when a person is active, making a shoe fit and feel different when a person is moving.

Additionally, he said to keep different shoes for different activities, as hiking shoes offer different support than running or walking shoes.

Sabo also suggests telling the salesperson of flat arches, weak ankles or feet that roll to the inside or outside to ensure the fit is accurate.

In addition to shoes, stretching before and after a workout keep muscles and tendons loose, and icing post-workout can help with decreasing inflammation and rejuvenation. Hoachlander stressed a proper cool down session is also important, including stretching and breathing regimens.