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 Sports
Podiatrist
It is a good idea for a beginning jogger
to visit a podiatric physician 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 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 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, diabetes, weight
problem, or other serious medical condition 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.
Before stretching warm up with a 10
minute walk or slow jog. You may then stop and gently
stretch. 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.
Wall Push-Up: This stretches
the achilles and calf muscles one leg at a time. Stand
with the rear foot approximately two to three feet
from the wall. The rear leg should be straight, the
front leg is bent and your hands touch the wall. Feet
point straight ahead, heels are on the ground. Hold
for 10 seconds, switch legs, repeat 10 times.
Knee Clasp: Lie on a
firm surface. A carpeted floor or grass is best. Bring
both knees to your chest. Hold for 10 seconds. Repeat
5 times. This stretches the hamstrings and lower back.
Hamstring Stretch:
Straighten one leg, place it, with the knee locked,
on a foot stool. Bend your body and bring your head
towards the leg. Hold this position for 10 seconds.
Switch sides, repeat 10 times.
More information on stretching is available
at Dr. Pribut's
Running Injury Site.
Proper Footwear
Shoe choice should be determined by foot
structure (morphology), foot function (over or under
pronated or neutral foot), body type (weight), running
envirnonment 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 and remain stable in the midfoot. Visit the shoe
store in the afternoon and wear the type of sock you
plan to use while training.
The best socks are
those made of moisture wicking material such as Coolmax ®,
rather than being made of cotton.
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 four-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
your pace is too slow. The best way to avoid injury
is to avoid what AAPSM Board Member Stephen Pribut,
D.P.M. has called the "terrible twos": too
much, too soon, too fast, too often.
Proper foot hygiene can also prevent
injuries. Keeping feet powdered and dry is important,
especially to the jogger suffering from blisters. Blisters
can be limited by moisture control. Make sure to wear socks
that wick moisture. This strategy can also help
prevent athlete's foot.
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 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, or rolling
in and down, of the foot. This syndrome is now often
called the patello-femoral pain syndrome.
Orthoses (arch supports -- shoe inserts)
prescribed by your podiatrist are the best way to alleviate
the problem. Occasionally, rubber pads in the arch
of the shoe will help.
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.
Based On Material Originally Produced in cooperation
with the: American
Podiatric Medical Association