FitSugar

Running Debate: Where Your Foot Should Strike

FitSugar — Wed, 01 Apr 2009 10:00:00 -0700

Whether you're new to running or have been running for years, you want to do all you can to prevent foot pain, pulled muscles, shin splints, and runner's knee. Although running may seem like an innate skill we're born with, fine-tuning your technique is essential for avoiding injuries.

Experts may tell you that preventing pain and discomfort is as easy as running "correctly." There's a huge debate about where to land on your foot - the heel (called heel striking), the ball of your foot (also called the midfoot), or the toes (also called forefoot). There are pros and cons to each so to see how they compare, read more.

Foot-strike	Pros	Cons
Heel	Stretches the calf muscles. Feels natural for many people.	Could result in a knee injury, shin splints, or a pulled calf muscle, hamstring, or Achilles tendon. Results in slower-paced running since your heel acts as a brake every time it lands.
Midfoot	Good shock absorption. Less stress on calf muscle and Achilles tendon.	Doesn't come naturally for people.
Toe	Less stress on knees and ankles. Great for running fast.	Results in bouncing up and down more, which uses up energy. Keeps calf muscles contracted, which may cause shin splints. Can lead to plantar fasciitis.

As you can see, there are benefits and disadvantages to all three techniques. If you're noticing pain or discomfort while running, then you may want to pay attention to what part of your foot you land on. The Pose Method and ChiRunning recommend landing on the ball of the foot because it's the most efficient and leads to less injury. With that said, if you're going to make any changes to your running technique, do so gradually to avoid getting hurt.

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Got Bunions?

FitSugar — Wed, 19 Sep 2007 02:00:00 -0700

Bunions! If you have them you know where they are. That bump on the joint growing just south of your big toe. While you might want to blame your shoes for your bunion, it would be more accurate to blame your parents (they are such excellent scape goats aren't they). Bunions are most often caused by "faulty foot" structure that is an inheritable trait. Certain foot types increase the risk of bunion growth, although ill-fitting shoes can and do worsen the pain, but they are actually caused by a change in your bone's structure. This causes your big toe to grow at an angle and bump into your second toe, instead of pointing straight. The bones in your foot go all out of alignment, which causes pain and that bump to form on the inside of your foot just below your big toe.

There are certain foot types, such as flat feet, that are more susceptible to developing bunions. Some pregnant women tend to develop bunions too, because hormones can loosen the ligaments in their feet, causing them to flatten.

Shoes do contribute to the pain of a bunion, by rubbing and pressing on the bone growth. So those pointy brown stilettos really are just adding to pain. High heels are terrible for bunions, because they push weight into your toes, cramming them even more. Standing on your feet for long periods of time can also aggravate symptoms.

Fit's Tips: If you are prone to bunions, try to wear shoes that have big toe boxes such as shoes made by Keen or Earth Shoes.

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Bone Quiz: Hand vs. Foot

FitSugar — Mon, 02 Jul 2007 13:30:00 -0700

I'm sure you've realized that there are A LOT of bones in your hands and your feet. So I was wondering if you knew ...

What's the Deal With Charley Horses

FitSugar — Wed, 30 May 2007 03:00:00 -0700

Ever been awakened by an excruciating cramp in your calf? Your foot? Both at the same time? If you have experienced one of these nocturnal muscle cramps poetically known as a Charlie Horse you will know exactly what I am talking about.

While no one has yet to pin point a single cause for these cramps there are many theories as to why they happen, what actions (or inactions) contribute to them, and there are many steps you can take to prevent them.

A Charlie Horse could be caused by overexertion of the muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why crossing your legs is really a no-no), or dehydration. Some alternative health practioners believe magnesium and/or calcium levels are too low and that leads to the cramping.

No matter why you get them, you want to know what you can do to avoid them. I suggest staying well hydrated (if you're interested in seeing how much water you should be drinking daily check out the Fit calculator) and stretch your calves regularly throughout the day, before you got to bed and especially if you were wearing high heels for an extended period of time. Light exercise before bed can also help, as can keeping your blankets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calve to engage and then cramp.

Interested in knowing what to do when you get a Charlie Horse? Then read more

Here are a few ways to ease the cramping and the pain:

Walk on or jiggle the affected leg and then elevate it.
Stretch the calf by straightening your knees and flexing your foot toward your knee.
Increase the stretch by actively pulling your toes upward toward your knee.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

Sure do hope these help and just try to remember to breathe while you are in the throes of a Charlie Horse.

Bone Up on Bones: Foot vs. Spine

FitSugar — Mon, 21 May 2007 13:30:00 -0700

Our bones have many important jobs. Not only do they give our bodies shape and structure, they also protect some vital organs. Not only that, but bones also store minerals like calcium and release it into our blood stream when needed. Did you know bone marrow also manufactures blood cells?

With all this in mind, I was wondering if you know...

Reflexology

FitSugar — Tue, 02 Jan 2007 02:17:03 -0800

Everybody loves a good foot massage now and then, but did you know that some people believe it can heal certain diseases?

Reflexology, an alternative healing practice, looks a lot like massage from the outside, but the practice involves stimulating areas on the feet and hands that correspond to glands, organs, and other body parts. Stimulating these reflexes properly can have therapeutic effects. Check out this video.

Some western doctors feel that Reflexology is nothing more than stress-relieving massage and that there is no no scientific proof that Reflexology actually cures anything.

But in parts of Asia, Reflexology is a widespread practice. Cobblestone Special reflexology paths have been built in in parks, spas, condominium complexes and country clubs for people to walk barefoot on several times a day. The practice is known as stone stepping or cobblestone-mat walking and is supposed to provide health benefits.

While it is true that stress can lead to many health problems, a foot rub or hand massage that relieves tension also has got to do the body good. I am still not convinced it will heal all that ails you.

Stretch It: Shin and Ankle Stretch

FitSugar — Fri, 13 Nov 2009 07:00:20 -0800

After long bike rides, my shins and the tops of my feet are often tight. All that flexing of my ankle and pulling up on the pedals to maximize my stroke takes its toll on this part of my body. Once I slip off my stiff cycling shoes, this is the first stretch I do.

Here's how:

Cross your left ankle over your right with your toes pointed to the right.
Bend your right knee to increase the stretch for the top of the left foot.
Hold for 15 to 30 seconds then straighten the right knee; repeat before switching sides.

This is a great stretch post-run as well. Try it. You'll like it.

Stretch It: Towel Foot Stretch

FitSugar — Thu, 29 Oct 2009 15:00:09 -0700

If you think about it, your feet take a lot of beating, from pounding the ground when running, to walking all over the city, to wearing high heels. They carry the weight of our entire bodies, so take time to give them some TLC. This stretch will target the muscle in the soles of your feet, but will also stretch your calves.

To learn how to do this stretch keep reading

A Pain in Your Foot? Try Some Orthotics

FitSugar — Fri, 26 Sep 2008 10:00:00 -0700

If your feet aren't happy, the rest of your body is going to have a hard time being happy. Often neglected, our feet sometimes need a little support. I am talking about orthotics. These customized shoe inserts not only support your arch but control the motion of your heel as well, where damaging and incorrect foot patterns originate.

Folks prone to pronation often flatten out their arches by walking too heavily on the insides of their feet, and they can benefit from the support and control that orthotics provide. Stabilizing the joint just in front of the heel, known as the subtalar joint, affects how you walk through the ball of your foot and your toes. Orthotics can also help people with bunions, by preventing excess pressure on the joint of the big toe. Other common foot ailments that customized inserts can help with are plantar fasciitis, heel spurs, and even some knee pain caused from misalignment in the ankle.

Too see how much a pair of these foot savers cost, just read more.

I happen to have a pair and think that running without them would cause my feet all sorts of undue stress. You can have these inserts made at some high-end running stores for around $200 or by a podiatrist for $350 or more. First a mold of your foot is created. Then the mold is sent to a manufacturer, and about two weeks later you have an insert for your running shoes. You can generally insert the orthotic into any shoe with a removable insole. So they won't work with slingback heels, but can work with many "everyday" shoes. Ones made by podiatrists tend to be a bit more substantial, and a bit more corrective. The mold should be taken sitting down, with your foot in a corrected neutral position, something podiatrists I feel are better trained to do. Some inserts are made by making a plaster cast of the foot.

Do you have orthotics? Do you love them or hate them?

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What's the Deal With: Foot Chi

FitSugar — Mon, 12 Jan 2009 03:30:00 -0800

I'm a big fan of foot massages, but some experts think touching your tootsies isn't just about feeling good. They believe there are pressure points on your feet that correspond to specific glands, organs, and other parts of your body. Stimulating them in the practice of Reflexology, either by hand, or by walking barefoot on a cobblestone path, is believed to not only relieve stress, but may help heal certain diseases and ailments.

I don't necessarily buy the fact that this therapy can cure your woes, because there's not much scientific evidence backing up the benefits of Reflexology. Although a study conducted at the Oregon Research Institute discovered that adults who walked on a cobblestone mat for four consecutive months had reduced blood pressure and improved physical function as compared to those who did regular walking. If this sounds like something you'd want to test out for yourself, you can purchase your own indoor Foot Chi Cobblestone Footpath in Forest Green ($49.50) or Pebble Beach ($59.90). You're supposed to start off walking on the path for 5 to10 minutes, and work your way up to 40 minutes a week.

Tell me, would any of you give cobblestone walking a try?