As the weather warms up and race season approaches, runners across Wisconsin are lacing up their shoes and hitting the pavement. Whether you're training for your first 5k or preparing for another 26.2-mile challenge, summer is the perfect time to build your base and start increasing your mileage.At Wisconsin Foot & Ankle Clinic, we see …
As the weather warms up and race season approaches, runners across Wisconsin are lacing up their shoes and hitting the pavement. Whether you’re training for your first 5k or preparing for another 26.2-mile challenge, summer is the perfect time to build your base and start increasing your mileage.
At Wisconsin Foot & Ankle Clinic, we see a noticeable uptick in running-related injuries in summer—many of them preventable. As your local foot & ankle specialists, we’re here to help you train smarter, stay injury-free, and keep your feet strong through every mile.
Start Your Training Season on the Right Foot
Jumping into intense training too quickly can lead to stress injuries. Whether you are focused on Storm the Bastille, Lakefront Marathon, or Chicago Marathon, summer is an exciting time to start running. However, jumping into intense training too quickly can lead to stress injuries, especially in the foot and ankle. If you’ve taken a break during the winter months, ease back into running gradually. A structured program that builds up your mileage over several weeks is essential for safe, sustainable progress.
Podiatrist Tip: Consider a gait analysis early in your training. At Wisconsin Foot & Ankle Clinic, our sports medicine team can evaluate your walking and running patterns to identify biomechanical issues before they become problems.
Find the Right Footwear for Your Feet
The right shoes make all the difference in preventing injury. The right shoes make all the difference. Running shoes that are too tight, too worn, or poorly suited to your gait can lead to plantar fasciitis, Achilles tendon issues, shin splints, or even stress fractures.
Look for shoes that:
- Provide proper arch support for your foot type
- Offer cushioning appropriate to your terrain (trail vs. road)
- Have a firm heel counter for ankle stability
- Leave room for your toes to move comfortably
Foot & Ankle Specialist Tip: Running stores with trained staff can help fit you properly, but if you have ongoing pain or a history of injury, a custom shoe recommendation from a podiatrist may be necessary.
Increase Mileage with Caution
Don’t increase your weekly mileage too quickly. A common cause of injury in runners is the “too much, too soon” mistake. Stick to the 10% rule—never increase your weekly mileage by more than 10% from the previous week. Overuse injuries like tendonitis and stress fractures are especially common during early summer when runners ramp up too quickly.
Watch for early signs of overuse:
- Persistent soreness in the arch, heel, or ball of the foot
- Pain that worsens with activity but fades at rest
- Swelling or bruising, especially on the top of the foot or around the ankle
Podiatrist Tip: Don’t ignore warning signs. The earlier you address foot or ankle pain, the more likely you are to avoid long-term setbacks. Our sports medicine team can help you modify your training plan and start treatment right away.
Train Your Feet and Ankles, Too
Strengthen your feet and ankles to prevent injuries. Strong, flexible feet and ankles help prevent injuries and improve performance. Add these exercises to your weekly routine:
- Toe curls (using a towel)
- Heel raises (to strengthen calves and reduce tension on the Achilles and plantar fascia)
- Balance drills (on one foot, using a wobble board)
- Ankle alphabet (great for mobility and rehab)
Foot & Ankle Specialist Tip: If you have flat feet or high arches, you may benefit from custom orthotics to support your biomechanics through higher mileage.
Keep Your Skin and Nails in Check
Foot care is as important as your training schedule. Summer humidity and long training runs are a recipe for foot discomfort if you’re not proactive. From blisters and black toenails to fungal infections, proper foot care is just as important as your training schedule.
Foot Care Tips:
- Trim toenails straight across to avoid ingrown nails
- Use moisture-wicking socks (no cotton!)
- Apply anti-friction balms to hot spots
- Alternate your shoes to allow them to fully dry between runs
Podiatrist Tip: Persistent toenail discoloration or thickening may be more than cosmetic. We offer treatment options for fungal nail infections that go beyond drugstore products.
Recovery Is Part of the Program
Recovery is crucial for continued progress. Training puts stress on your feet and ankles—recovery gives them time to rebuild. Don’t overlook post-run rituals like icing, stretching, and rest days. Try these recovery tools:
- Ice baths or cold foot soaks
- Massage balls or foam rollers
- Compression socks
- Foot elevation to reduce swelling
Foot & Ankle Specialist Tip: If you’ve had prior injuries or are feeling persistent soreness after your runs, we can help evaluate your recovery needs and suggest cross-training strategies to reduce impact while maintaining your fitness.
When to See a Podiatrist
Know when to seek professional help. Marathon training should challenge you—but it shouldn’t cause chronic pain. Here are signs it’s time to consult a foot & ankle specialist:
- Sharp or persistent pain in the heel, arch, or ankle
- Numbness or tingling in your toes
- Pain that alters your gait or worsens over time
- Swelling or bruising that doesn’t resolve in a few days
Our clinic offers advanced sports medicine services for runners, including digital imaging, custom orthotics, biomechanical assessments, and surgical consultation when necessary. Early intervention can keep you running—and racing—without long breaks or permanent damage.
Wisconsin Foot & Ankle Clinic: Here Every Step of the Way
At Wisconsin Foot & Ankle Clinic, we believe every runner deserves healthy feet, whether you’re logging your first summer miles or chasing the Boston Marathon qualifier. As your local podiatrist team, we’re passionate about helping runners stay strong, mobile, and pain-free.
If you’re beginning your summer training, dealing with lingering foot or ankle pain, or just want to be proactive about injury prevention, we’re here to help. Book an appointment with our foot & ankle specialists today and make this your best season yet. Let’s run smart, Wisconsin. Your feet will thank you at the finish line.
