There are many who are preparing to, or are already, running marathons. It is important for them to remember how important the feet are. The miracle of the foot is the clearest when watching the human body in motion, like running. The combination of 26 bones, 33 joints, 112 ligaments; and a network of muscles, tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a runner’s body all depend on the foot.
Our feet absorb more force during running than any other part of the body. For example, during a 10-mile run, the feet make 15,000 strikes, at a force of three to four times the body's weight. Our feet have the power to make running comfortable – or miserable. Our feet ache, blister, sweat, crack, peel, itch and smell. Our feet are essential to running, but few runners give their feet proper care.
We stretch our hamstrings, tighten our stomachs and carbo-load our muscles, but barely pay any attention to our feet. This is misguided because after the knee, the foot is the most frequently injured body part. In fact, a recent survey estimated that one in five runners had some foot injury in the last 12 months. Furthermore, foot pain and changes can lead to pain and injury of the shins, knees, hips and lower back.
First, find the perfect fit
Proper shoe selection is vital to foot health – not merely the shoe brand and model, but the fit. Footwear shoe choice should be determined by foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running environment and running regimen. Keep in mind that all shoes have a different shape, and sizes and widths are not uniform from shoe to shoe. 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. Finding the right running shoe may be the most important thing you can do for your feet.
Here are some buying tips:
1. Be prepared to spend at least 20 minutes at the store. You want to give yourself plenty of time to try on a variety of styles, models and sizes.
2. The best time to shop for shoes is at the end of the day or after a run. That's when your feet have swelled to their maximum size.
3. Get your feet measured (length and width) by knowledgeable store personnel. Even if you know your size, have both feet measured. If the sizes differ, fit the larger foot.
4. Sizes vary among brands. Judge a shoe by how it fits your foot, not by its listed size or by what you think your shoe size is.
5. Wear the socks you expect to run in. If you wear orthotics, put them in the shoes you're considering.
6. Stand during the fitting process. There should be about a half-inch (the approximate width of a thumbnail) between your longest toe and the end of the shoe.
7. Make sure the ball of your foot fits comfortably in the widest part of the shoe. The heel should fit snugly without any slippage.
8. Walk around the store in the shoes. Jog a little. If possible, take a few strides outside to see how the shoes feel. Some specialty running stores have treadmills for this purpose. If so, jog on it for a minute or two to test your shoes.
Bad shoe fit can cause a multitude of problems for your feet, everything from numbness and burning to blisters and painful calluses. Shoes that are too short can cause black toenails. Shoes that are too narrow in the forefoot can cause pinched-nerve pain, bunions, corns or calluses. Shoes that are too wide allow the foot to slide around, which causes undue friction, which in turn can lead to blisters. Even after getting the right fit, shoes can shrink over time, particularly if you get them wet often. While your shoes are shrinking, your feet are getting bigger and wider, over the years your feet can expand two full sizes. This is why it is important to have your feet measured every time you buy new shoes.
Extend your tread life
Once you purchase shoes, you then need to maintain them and replace them when they're worn out. The average life of most running shoes is 350-500 miles, but if you're a heavier or taller runner, or if your gait isn't smooth, you may need new running shoes even sooner. Shoe materials can deteriorate fairly quickly; after just 100 miles, a running shoe can lose some of its shock absorption. After getting wet, it's best to remove insoles or orthotics and store your running shoes in the house at room temperature away from the too much heat or cold. Direct sunlight or too much heat can cause the sneakers to shrink while cold temperatures make the midsoles harder and less cushiony. If you run every day, it’s best to invest in more than one pair of running shoes so you always have a dry pair to wear. Pay attention to the condition of your shoes, especially the midsole. If it’s worn out, it’s time to replace them.
Get socks
Ill-fitting socks are one of the primary causes of blisters. Wet socks and cotton socks can also cause blistering. The best socks are those made of moisture wicking material such as acrylic (e.g. Coolmax ®), rather than cotton. Fit is as important for socks as it is in shoes.
Stretching and conditioning your feet
When beginning any 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 five to 10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling.
Exercises/running 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. The best way to avoid injury is to avoid what AAPSM Board Member Stephen Pribut, D.P.M. has called the "terrible toos": too much, too soon, too fast, too often. Another good injury prevention strategy is to strengthen your feet. The simplest way to strengthen your feet is to kick off your shoes and go barefoot whenever you can.
For those persons who cannot walk bare foot these foot exercises will help.
1. Toe rises. Standing with feet slightly apart, rise up on your toes 20 times.
2. Heel drops. Standing with toes on a step, drop the heels below the step (and back up) 20 times.
3. Towel pulls. Put a towel under your foot and pull at it with your toes for 30 seconds.
4. Toe grabs. Grasp a pencil or marble with your toes.
5. Alphabet practice. Trace the letters of the alphabet (A to Z) on the floor with the big toe of each foot.
For anyone beginning a running program, it is a good idea to visit a podiatric physician before starting. 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. When running, even with the best preparation, aches and pains may be an inevitable result. If the pain subsides with slow easy exercises, you may continue, but if it gets worse, stop the activity and rest. If it still persists, it time to see your podiatrist.
• For more information visit www.apma.org, www.runnersworld.com or www.shoesnfeet.com or email foothealth242@gmail.com. To see a podiatrist, visit Bahamas Foot Centre on Rosetta Street or call 325-2996 or Bahamas Surgical Associates on Albury Lane or 394-5820 for an appointment or call 373-7400 for an appointment at Lucayan Medical Centre.
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