Runners- Stay In Shape While Protecting Your Feet From Harm
While running may be beneficial to maintaining your health and remaining in shape
, it does not always go easy on your feet. The consistent pounding of your foot on hard pavement can lead to pain and other foot and ankle complications. However, by taking proper care of your feet you can ensure the health of your feet while maintaining a healthy life style. By understanding the aches and pains of running, and proper preventive measures, you can better prepare your lower extremities for running.
The Importance of Stretching before Running
Prior to beginning any exercise routine, it is essential to start with proper stretching. If muscles are warmed up properly, the strain on muscles, tendons and joints will be reduced. Stretching before you run or exercise should take five to ten minutes and should be conducted in a stretch/hold/relax pattern without any bouncing or pulling. The most important area to stretch is the back of the leg and thigh muscles.
Some effective stretching exercises include:
*The wall push-up - this is when you face a wall with feet flat on the floor and knees locked. Lean into the wall, keeping feet flat on the floor and hold for 10 seconds as the calf muscle stretches, then relax.
*The hamstring stretch - With your foot and knee straight and locked on a chair or table, lower your head toward the knee until the muscles are tight. Hold your count for 10 seconds and then relax.
*Lower backstretch - In a standing position keep both legs straight with feet spread apart slightly. Bend over at the waist and attempt to touch the palms of your hands on the floor. Hold the stretch for 10 seconds and repeat.
If you maintain proper stretching before and after running or any other exercise, you will have a greater chance of avoiding any muscle strains or pains. Consult your podiatrist for any advice on proper stretching routines before exercising for the best results.
Understanding the Aches and Pains of Running
Even with the best preparation, aches and pains may be inevitable as a result of a new running regimen. If the pain subsides with slow, easy exercise you may continue, but if it gets worse, stop the activity and rest. If the pain persists, seek attention from your podiatrist immediately.
One of the most common running pains is known as runner's knee, which is all around knee pain. One of the most common causes of runner's knee is excessive rolling in and down of the foot. Arch supports prescribed by your podiatrist are the best way to alleviate the problem. Occasionally, rubber pads in the arch of the show may help as well.
Another common running pain is shin splints, which are painful and appear at the front and inside of the leg. Running on hard surfaces causes shin splints, in addition to over striding, muscle imbalance or overuse. Treatment includes changing your running technique or an insertion of an orthotic device in your shoe.
Some Running Tips to Remember:
*Start easy and build up your distances slowly
*Don't forget to stretch regularly
*Use sport specific shoes
*Fit your shoes with the socks that you plan to wear during your running
When to See Your Podiatrist
It is important to establish a relationship with your podiatrist when you are a beginning jogger or runner and before starting an exercise program. Your podiatrist will examine your feet and identify potential problems, discuss conditioning, prescribe an orthotic device that fits into a running shoe, if needed, and recommend the best style of footwear for your feet. Frequent runners should visit the podiatrist regularly to check for potential stress on the lower extremities.
Regardless of your age, you should visit your podiatrist in Centreville before starting any exercise routine. It is important to stay on top of your feet and not cause pain or injury. Give your feet a break and consult your podiatrist for any problems or issues that may arise while running.
by: Gen Wright
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