Don’t Run into Orthopaedic Injuries While Running in the Sand

Few runners can pass on the opportunity to run on the beach while staying at the shore. Before enjoying beach running, it’s essential to understand the risks barefoot running and running in sand poses and how those risks can be mitigated.

Running—either as a casual hobby or a serious athletic commitment—has been rapidly increasing in popularity over the past several years. This is excellent news for the health of Americans; running improves cardiovascular health, weight management, muscle and bone health, and has numerous other notable benefits.

Unfortunately, running does also pose significant risks to orthopaedic health in your feet, ankles, and legs if done improperly or in excess. As any serious runner can tell you, nothing derails your athletic activity quite like a running injury; and running injuries, including those suffered while running in sand, are common.

Risks of Beach Running

While few runners can pass on the opportunity to go for a run on the beach while at the shore, running in sand poses several exaggerated dangers to your orthopaedic health compared with standard running.

Common running injuries include:

• Fractured bones

• Sprained ankles

• Pulled muscles

• Foot injuries

• Shin splints

• Lower back pain

In addition to exaggerated instances of the above injuries, barefoot running in sand likewise carries it’s own, unique set of risks. Among them are foot lacerations, increased muscle and ligament fatigue, and sprains and injuries resulting from the instability of the running surface.

Benefits of Barefoot Running

Along with a unique set of risks for injury, running in sand carries its own set of unique benefits. The use of minimalist shoes and barefoot running—including running in sand barefoot or minimalist beach running—has gained increased popularity due to the following health and exercise perks:

• Stronger calf development

• Faster foot turnover

• More efficient running form

• Increased foot tendon and ligament strength

• Increased stabilizer muscle strength

For runners who wish to experience these running in sand benefits without suffering the injuries commonly associated with barefoot running or running in sand, there are precautionary measures that can be taken to decrease the risk of injury. Closely following the following seven barefoot running tips can help to reduce your chances of being injured.

1. Acclimate your feet. This can be accomplished by standing on gravel, walking and running short distances on sand, trail running, or the use of a rubber track for practice.

2. Pay attention to how your foot lands. Your mid-foot should strike the ground first.

3. Your foot should land approximately under the navel.

4. Practice gentle landings. To prepare for barefoot running and build strength, routinely practice landing softly on the outside front third of your foot.

5. Don’t take excessive strides. Your foot should be lifted quickly off of the ground; avoid pushing off of the ground.

6. If you choose to wear minimalist shoes, break them in by gradually increasing the distance you run while wearing them. Likewise, ease into barefoot running and give your muscles and ligaments time to adjust.

7. Don’t land too far forward on your foot. If calf muscle pain begins to develop, you most likely are landing too far forward.

8. Increase training gradually. Whether you wear shoes or not while running on the beach, you will want to give your body a chance to become accustomed to the new terrain. Jumping into a long run on the beach while you are on vacation is a sure way to increase your risk of injury.

Following these barefoot or minimalist running tips can help you to successfully reap the benefits of barefoot running on the beach without suffering the associated injuries. As with any athletic activity, it is similarly important to always warm up, wear proper athletic wear, pay attention to pains (and cease activity if pain occurs), drink plenty of water, and respect your own physical limits.

Running in sand vs on pavement can be an exceptionally healthy activity— and lots of fun. Make sure you practice proper technique as you enjoy beach running this summer. And if injuries do occur, you can always count on the orthopaedic experts at Rothman Orthopaedic Institute to give you the exceptional treatment you need. To learn more, contact Rothman Orthopaedic Institute. For more information, visit us here or contact us at 1-800-321-9999.