By Castle Rock Foot & Ankle Care – Featuring Dr. Ronnie Pollard
Endurance athletes push their bodies to incredible limits, and the feet and ankles take the brunt of that effort. Dr. Ronnie Pollard recently completed the Copenhagen Ironman alongside her father, Ron—a feat that required months of training and meticulous attention to foot and ankle health. Their achievement is a powerful reminder that proper preparation and injury prevention are key to success in endurance sports.
This guide explores proven strategies to prevent foot and ankle injuries before, during, and after endurance events like marathons, triathlons, and Ironman competitions.
Key Injury-Prevention Strategies
1. Build a Strong Foundation
- Gradual Training: Increase mileage or intensity by no more than 10% per week.
- Strength & Mobility: Include calf raises, single-leg balance drills, and ankle-band exercises to support stability and alignment.
2. Choose the Right Footwear
- Professional Shoe Fitting: Get a gait analysis to select the best shoes for your foot type.
- Replace Worn Shoes: Swap running shoes every 300–500 miles to maintain proper cushioning.
3. Protect Against Overuse Injuries
- Dynamic Warm-Up: Loosen muscles and prime joints before every workout.
- Cross-Training: Swimming, cycling, or yoga help reduce repetitive stress on feet and ankles.
4. Nutrition & Hydration
- Maintain adequate electrolytes and fluid intake to prevent cramps and tendon issues.
- Include calcium and vitamin D for bone strength.
5. Race-Day Tactics
- Tape or apply blister-preventive pads to hot spots.
- Change socks or shoes during ultra events if they become wet.
Recovery Essentials
- Cool-Down: Gentle stretching and foam rolling reduce inflammation.
- Ice & Elevate: Minimize swelling after long runs or events.
- Prompt Medical Attention: Persistent pain, swelling, or bruising should be evaluated quickly to prevent chronic issues.
Q&A with Castle Rock Foot & Ankle Care
Q: How do I know if my shoes are causing pain?
A: If you notice numbness, tingling, or pressure points after short runs, or if the tread shows uneven wear, it’s time for a professional shoe evaluation.
Q: Are custom orthotics worth it for endurance athletes?
A: Yes. Custom orthotics provide personalized arch support, help correct biomechanical imbalances, and can significantly reduce the risk of plantar fasciitis or stress fractures.
Q: What’s the most common foot injury in triathletes?
A: Plantar fasciitis and Achilles tendonitis are frequent due to repetitive impact and tight calf muscles.
Q: How soon after an Ironman should I resume training?
A: Allow at least 7–14 days of low-impact activity like swimming or gentle cycling before gradually increasing mileage.
Q: Can I still compete if I’ve had a prior ankle sprain?
A: With proper rehabilitation, bracing, and strengthening, most athletes can return safely, but a pre-race evaluation is recommended.
Meet Dr. Ronnie Pollard
Dr. Ronnie Pollard brings firsthand endurance-athlete insight to her podiatric care. Completing the Copenhagen Ironman with her father underscores her passion for helping patients stay active, overcome injuries, and achieve their goals.
Schedule Your Injury-Prevention Consultation
Whether you’re training for your first 5K or your next Ironman, Castle Rock Foot & Ankle Care can help you stay injury-free and performing at your best.
Contact Information
Castle Rock Foot & Ankle Care
2352 Meadows Blvd, Suite 270
Castle Rock, CO 80109
📞 Phone: (303) 814-1082
Call today to schedule a comprehensive foot and ankle evaluation and get personalized guidance for endurance training and recovery.
Stay strong, stay active, and cross every finish line with healthy feet and ankles!