RUNNING & YOUR FEET
Nowhere is the miracle of the foot
more clear than watching the human body in motion. The combination of
26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves,
and blood vessels all work together to establish the graceful synergy
involved in running. The balance, support, and propulsion of a jogger's
body all depend on the foot.
Conditioning through running and
jogging works wonders for the body. It controls weight, reduces blood
pressure, and even fights off stress and depression. But before entering
a fitness regimen that include jogging, don't forget to make certain
your body's connection with the ground is in proper working order.
Running and Your Feet
It is a good idea for a beginning
jogger to visit a podiatrist before getting an exercise program started.
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 joggers ought to see a
podiatrist regularly, to check for any potential stress on the lower
extremities. During a 10-mile run, the feet make 15,000 strikes, at
a force three to four times body weight.
If you are more than 40 years old,
see a family doctor before starting any exercise regimen. The doctor
will perform an electrocardiogram, check for any breathing problems,
high cholesterol levels, and high blood pressure before giving the go-ahead
for a vigorous exercise program.
Anyone, regardless of age, should
check with a doctor if a cardiac condition, weight problem, or other
medical complication already exists. Running asks a lot of your body,
so make sure your body's ready to run.
The Importance of Stretching
Before beginning an exercise regimen,
proper stretching is essential. If muscles are properly warmed up, the
strain on muscles, tendons, and joints is reduced. Many experienced
runners prefer to jog easily for a half-mile or so before stopping to
stretch. After a run, repeating the same stretching process allows the
body to cool down and reduces muscle stiffening the next day.
Warm-up and cool-down exercises
should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax
pattern without any bouncing or pulling. It is important to stretch
the propulsion muscles in the back of the leg and thigh (posterior),
and not forget the anterior muscles.
Some effective stretching exercises
include:
The wall push-up. Face
a wall from three feet away, with feet flat on the floor, and knees
locked. Lean into the wall, keeping feet on the floor and hold for 10
seconds as the calf muscle stretches, then relax. Do not bounce. Repeat
five times.
The hamstring stretch.
Put your foot, with knee straight, locked, on a chair or table. Keep
the other leg straight with knee locked. Lower your head toward the
knee until the muscles are tight. Hold to a count of 10 then relax.
Repeat five times, then switch to the other leg.
Lower back stretch. In
a standing position, keep both legs straight, feet spread slightly.
Bend over at the waist and attempt to touch the palms of your hands
to the floor. Hold the stretch for 10 seconds and repeat 10 times.
Proper Footwear
A good pair of running shoes is
the most important piece of equipment a jogger needs. Shoe choice should
be determined by weight, foot structure, and running regimen. Keep in
mind that all shoes have a different shape, and sizes are not uniform
from shoe to shoe.
Consider whether an orthotic device
will be placed in your shoe, and whether your running style is flat-footed
or on the balls of the feet. Shoes should provide cushioning for shock
absorption, and ought to be able to fully bend at the ball of the foot
area. Visit the shoe store in the afternoon, when the feet are slightly
swollen, and wear thick running socks when trying shoes on.
Shoes fit properly if the heel is
snug and does not slide, and there is a thumb's width between the longest
toe and the tip of the toe box. You should be able to wiggle the toes.
Always try on both shoes, fully laced. Stand and walk around the store.
If it doesn't feel good in the store, it won't in training, either.
Training Tips
Systematic exercises must progress
slowly from easy to rigorous to prevent debilitating muscle strain or
more serious injury. The best and safest way to start a running program
is with a five-day-per-week conditioning program for 12-16 weeks.
Begin with two sets of two-minute
jogs interspersed with five minutes of fast walking. If muscles are
stiff, walk only; have an "easy day" if you're in pain. As the weeks
progress, gradually increase the number of minutes jogged per set to
20 minutes. Spend at least five workouts at each new level attained.
By the 16th week, you should be
able to run two sets of 20 minutes each, with a five-minute walk before,
between, and after. Make adjustments for heat and altitude, and don't
be frustrated if you think the pace is too slow. Remember, a disciplined
regimen will decrease your chances of injury.
When running, lean forward slightly
at the waist to develop a smooth, even stride and full chest expansion.
Your stride should be about equal to your height. Feet should touch
the ground with the weight toward the rear, either in heel-toe motion
or flat-footed.
Do not land on the toes. This works
against the natural lever action of the foot and may lead to injury.
Do not slap your feet on the ground. Follow through on your stride so
the foot lands without jarring the body. As the foot lands, your center
of gravity should be over or slightly ahead of the foot.
Carry your arms at a right angle,
and do not let them cross in front of your body. Relax your wrists,
but carry hands straight with thumbs up. Breathe from the belly, through
the mouth.
The ideal running surface is a cinder
track or soft-surface running path. Running on asphalt, though a hard
surface, is preferable to grass, which usually has more gullies, rocks,
and other hazards that could cause serious injury to the foot and ankle.
Proper foot hygiene can also prevent
injuries. Keeping feet powdered and dry is important, especially to
the jogger suffering from blisters. Blisters can be prevented by application
of petroleum jelly or creams to the feet where they occur.
If you get a blister, opening it
with a sterile needle, then soaking the foot in warm water and covering
it with antibiotic ointment and a bandage will help it heal quickly.
Do not remove the "roof" of the blister.
Aches and Pains of Running
Even with the best preparation,
aches and pains are an inevitable result of a new jogging regimen. If
the pain subsides with slow easy exercise, you may continue, but if
it gets worse, rest. If it persists, see your podiatrist.
The most common pain associated
with jogging is known as runner's knee, a catch-all for jogging-related
knee pain. One of the most common causes of runner's knee is excessive
pronation of the foot. (Normal pronation, involving the rolling in and
down of the foot as weight is transferred from the outer heel to the
ball of the foot during walking or running, is necessary for shock absorption.
But a normal pronation pattern can be changed by tightness of the heel
cord or running on angulated surfaces.)
Orthoses prescribed by your podiatrist
are the best way to alleviate excessive pronation. Occasionally, rubber
pads in the arch of the shoe will help.
Achilles tendinitis, sometimes caused
by an excessively tight tendon and/or excessive pronation, also commonly
strikes the jogger. Adequate flexing and stretching of the calf muscle
will usually prevent the condition, which left untreated will cause
chronic thickening and inflammation of the tendon.
Shin splints, which painfully appear
at the front and inside of the leg, are caused by running on hard surfaces,
overstriding, muscle imbalance, or overuse. Treatment includes changing
running technique or insertion of an orthotic device in the shoe.
Always Remember . . .
Some discomfort is a natural part
of any jogging regimen, but serious pain will not go away and should
be treated professionally. When body and feet are finally "in shape,"
running becomes a pleasant social encounter, and can be engaged in with
others.
Most communities have running clubs
that sponsor organized runs for the competition-oriented. No matter
what path you take with running, chances are it will enhance your life,
health, and happiness.
The American Podiatric Medical Association operates a toll-free telephone
service, 1-800-FOOTCARE (1-800-366-8227), from which consumers
can obtain informative literature on a variety of foot health topics.
The American Academy of Podiatric Sports Medicine, an affiliate of APMA,
may be reached at 1-800-438-3355.
Produced in cooperation with the American Academy of Podiatric Sports
Medicine
