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Running and 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. But before entering a
fitness regimen that includes jogging, don't forget to make certain
your body's connection with the ground is in proper working order.
See Your Chiropodist
It is a good idea for a beginning jogger to visit a chiropodist before
starting an exercise program. Your Chiropodist 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 Chiropodist 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 of three to four times the body's 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.
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.
Stretching 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
Shoe choice should be determined by weight, foot structure, and running regimen.
Keep in mind that all shoes have a different shape, and sizes and widths 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.
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, stop the activity and rest. If
it persists, see your Chiropodist
| The Complete Foot Health Clinic ~ 2519 Yonge Street, Toronto, ON M4P 2H9 ~ Tel. (416) 482-2399 ~ Fax (416) 482-9904 |