Running generates forces equivalent to at least 3 times the body’s weight. Most runners prefer running on flat, even (and therefore, hard) surfaces or on roadways which are slanted and concave. For many, the longer and more frequent the runs, the better. Repeatedly running on hard, flat surfaces is the opposite of what feet and legs need to be flexible and healthy. As well, repetitive running on slanted roadways creates an inward rotation of the higher leg and an outward rotation of the lower leg. Both lend themselves to the development of a number of medical conditions.
To reduce shock to the lower extremities and spine, paying special attention to stretching, arch supports, shoes and training schedules is especially necessary for runners.
Common Running Injuries (see the specific sections for more detail):
- Plantar fasciatis
- Heel pain
- Ingrown toenails
- Calluses
- Corns (soft and hard)
- Achilles tendonitis
- Flexor tendonitis
- Extensor tendonitis
- Peroneal tendonitis
- Sesamoiditis
- Tarsal tunnel syndrome
- Weak ankles
- Hamstring injury
- Shin splints
- Knee injuries
- Sciatica
- Blisters
- Black toe
Goals:
- Distribute weight evenly over entire foot
- Support optimal arch function and motion
- Cushion impact of body weight, feet, legs and spine
- Promote flexibility in ankle and feet
- Prevention of blisters, black toe and other traumatic injuries and any infections resulting from them
How We Help:
Arch Supports:
- BioOrthotic exercising support with metatarsal lift
- Lower and thinner arch support with longitudinal and metatarsal support for use when shoes cannot accommodate the BioOrthotic exercising support
Shoes:
- Running shoes with a firm heel counter and the runner’s personal stride component in the shoe
- If not already wearing Spira shoes for running, alternate with Spira shoes (titanium springs) for training
- Smart footwear such as heel to toe rockers, negative heel shoes or shoes with titanium springs
- Extra depth, double or triple depth shoe with high toe box, firm heel counter, rocker sole and connecting shank for regular wear
- If regular flip-flop wearer, wear only the Orthaheel, Alegria or Aetrex brand
Other:
- Wear copper, bamboo or silver socks that wick moisture away from skin
- Only use powders with zinc oxide nanotechnology
- Place cedar shoe trees in shoes after each wearing so shoes always fully dry out
- Toe cushioning and straightening devices, such as toe separators, toe straighteners, toe gel caps, etc.
Activities:
- Cross train with non-weight bearing exercising, such as running (weight bearing) with swimming or bicycling (non-weight bearing)
- Regular stretching program before and after exercising
- Keep increases in training in mileage and intensity to 10 percent at a time and never both at the same time
- Alternate heavy and lighter training days for optimal system recovery
This information does not constitute a diagnosis of your condition and does not take the place of a doctor’s care. The information has been compiled from sources available to the general public and referenced below. Copyright 2005-2010 Carole Romig
Sources Image: Text: Podiatrychannel.com, J. Vonhof, Fixing Your Feet, D. Denlinger, A New Foot Health Solution, rice.edu