FitSugar

How to Avoid Foot Pain Caused by Running

FitSugar — Tue, 15 May 2007 09:30:00 -0700

According to the website Cool Running your feet pound the ground some 800 times when running just a mile. That's a lot of pounding!!! So you want to be sure to take care of your feet, especially if you are new to running. Rookies tend to experience more shin splints, blisters ankle sprains and other injuries than veteran runners (but those veterans had to start somewhere, right?).

Here are some ways to help you protect your feet and ankles that will hopefully help you stay injury and blister free.

Warm up: A few Sun Salutations will get your blood flowing before a run. Or try walking briskly or running slowly for 5 minutes, followed by gently stretching your leg muscles.
Buy good running shoes: Look for good shock absorption and construction that will provide stability and cushioning to the foot. Buy shoes at the end of the day when the foot is the largest. Here's a list of running sneaks that podiatrists recommend.
Keep your feet friction free: To avoid blisters, make sure your shoes fit well and try Thorlo's "blister-proof" socks. Give these socks a try, and in general keep in mind that nylon socks tend to be more abrasive than cotton. Try lubricating the friction prone spots with vaseline, and if that just sounds too icky try powder.

There's more, so read more

Strengthen your ankles: Weak ankles make you unstable on uneven surfaces, like trail running, and more prone to sprains. Try writing the ankle alphabet daily 3 to 5 times. This movement will strengthen your ankle joint through a wide range of motion.
Stretch your calves: Tight calves can really disrupt the foot's ability to function properly. Make sure to stretch your calves out after you run. I love holding the downward facing dog pose for 10 slow breaths to get this done.
Listen to your body: If you are experiencing pain in your feet, ankles or knees, slow it down a bit or take a couple of days off. Remember, ice can be your friend in these occasions and can help decrease inflammation and promote healing.

Hope these tips help keep your feet happy, because if your feet aren't happy you're going to be miserable.

Run Barefoot and Avoid Running Injuries?

FitSugar — Wed, 07 Oct 2009 10:00:04 -0700

The idea of running barefoot seems like some new age, hippie movement to get people to be free in their bare skin. Or some eco-friendly push to persuade people to forgo sneakers so they don't end up in landfills. Although the freedom and environmental arguments for barefoot running are valid, Christopher McDougall, author of the best-selling book Born to Run, believes running without sneakers could be the answer to preventing shin splints, knee pain, and other running injuries.

After suffering many an injury himself, he set out with the question, "Why does my foot hurt?" In his journey to answer that question, he discovered the Tarahumara Indians of Mexico’s Copper Canyons. They run hundreds of miles at a time with only thin, homemade sandals on their feet, and don't suffer any of the injuries that the rest of us runners do. After running with them, he realized the secret was ditching his sneaks, and since then, he's been injury-free. McDougall believes today's high-tech sneakers "warp our natural stride, encourage bad form, and lead to injuries."

To hear more about barefoot running, keep reading

Running Injury: When to See a Doc

FitSugar — Tue, 28 Apr 2009 11:00:00 -0700

So many people I know are into running, whether they're trying to lose weight, reduce stress, or take part in a marathon. The problem is, there are many injuries related to the sport - runner's knee, pulled hamstrings, plantar fasciitis, and shin splints. While strength training and stretching are great ways to prevent an injury, sometimes getting hurt can't be avoided. It's hard to know the difference between a minor torn muscle and a more serious issue. So if you're suffering from pain, here are five ways to know you should see a doctor.

The pain wakes you up at night.
You alter your gait while running to ease the pain.
The pain is constant and you feel it when doing nonrunning activities, such as walking, biking, going up or down stairs, or sitting in the car.
The pain interferes with your day-to-day life.
You feel the pain while running and it lasts more than 10 to 14 days.

If you're experiencing any of these five, schedule an appointment to get a professional's opinion before your injury gets any worse.

Source

5 Ways to Prevent a Running Overuse Injury

FitSugar — Wed, 25 Jul 2007 04:00:00 -0700

For many of us, running is our exercise method of choice, especially during the summer months. Whether you are just running to exercise or if you're running to train for an event, be sure to practice caution in order to prevent overuse injuries to your bones and joints.

Here are five suggestions from The American Academy of Family Physicians on how to prevent an overuse injury while running:

Never increase your running distance more than 10 percent per week.
Run on flat, even ground with some give to it. Asphalt is much more forgiving than concrete.
If you feel pain, stop running and ice the area. Don't resume running until the pain has subsided.
When you run particularly hard or a long distance, follow up with a lighter day of running.
Replace running shoes often -- every 500 miles -- for maximum shock absorption. Not sure if your shoes are warn out? Try the Twist Test.

Which Running Injuries Have You Endured?

FitSugar — Mon, 30 Jun 2008 04:30:00 -0700

Running and jogging, while a fabulous form of exercise, can lead to some pretty un-fabulous injuries. From shin splints to runner's knee one injury can leave you in pain for many days. Me, I've had shin splints, pulled muscles, and ankle sprains all in the name of my love for running. What about you?

Source

Don't Run Yourself Into a Stress Fracture

FitSugar — Wed, 08 Jul 2009 20:00:29 -0700

Over training happens. You love what you do. You do it too much. Your body starts to break down. Your bones begin to crack. An over use injury you definitely want to avoid is a stress fracture.

Common in professional sports that intensely work the lower body like running and basketball - hoops star Yao Ming has been suffering from one in his foot for two years now and marathoner Paula Radcliffe has battled one in her femur.

A fracture, aka broken bone, is caused by a sudden trauma like a fall. A stress fracture occurs when a bone can't hold up against repeated stress overtime. Cells known as osteoblasts make bones and attempt to keep the bone strong and rebuild them while under strain, while osteoclasts are cells that remove damaged bone tissue. The repeated stress weakens the bones, and ultimately the osteoclast cells win creating a microscopic fracture on the surface of the bone. This small crack can create lots of pain. X-rays usually cannot detect the fracture, but an MRI or bone scan if deemed necessary can diagnose a stress fracture. Often a stress fracture can be diagnosed based on your history, since over use injuries often run a specific course.

Learn how to avoid a stress fracture.

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.

Source

What's the Deal With: Plantar Fasciitis

FitSugar — Wed, 26 Sep 2007 11:45:00 -0700

Quite simply put, plantar fasciitis is an enemy of fitness. Once this problem truly starts, you need to stay away from high impact activities and that can be a serious bummer.

It is an over use injury affecting the fascia, a type of connective tissue, on the bottom of your foot. Plantar fascia is a thick, fibrous band that runs from your heel bone to the base of your toes. When the fascia is placed under too much stress, it stretches too far and tears. This causes inflammation of the fascia as well as the tissues that surround it. The tears can become scarred as they heal, creating even less flexible tissue which makes the problem even worse. Runners are susceptible to this condition since running can create tight calves. If your calves get tight, as they can pull on the fascia, increasing the tension on the fascia, decreasing its flexibility and leading to tears. Yep, this is just one more important reason to stretch. Over training can lead to this condition too, and that is why rest days are vital, as well as gradually increasing the lengths and intensities of your runs.

The condition is more common in women, people who are overweight, and folks with wither flat feet or high arches. Over pronation, placing too much weight on the inside of the foot, can lead to plantar fasciitis when combined with worn out, unsupportive sneakers.

The major symptom of this condition is pain at the base of your heel, especially during your first few footsteps in the morning, or at the beginning of a run. Treatments include resting (this means not running for a while, which can be a real pain), ice massage (use a Cryocup), and stretching your calves! It is important to stretch the deep calf muscle called the soleus.

Source

RX For Sore Feet: Rubz Massage Ball

FitSugar — Mon, 31 Aug 2009 14:30:00 -0700

When my feet are dog tired, I like to give them a Rubz down. This little ball, just under two inches in diameter, gives the perfect foot massage.

While standing, place your foot on the ball and roll; the 172 "stimulating fingers" work the soles of your feet. If you want more pressure, you simply put more of your body weight onto the ball. My feet crave a little rub after a long hike or run. Giving your feet a little love can help prevent plantar fasciitis, an overuse foot injury that can sideline runners. The massage brings blood to the stiff fascia, making it more pliable and responsive to preventative stretching. You can pick up a Rubz at REI for $5. A cheap and easy foot rub, however, is truly priceless.

What's the Deal With: Pose Method of Running

FitSugar — Wed, 20 Jun 2007 13:30:00 -0700

We all know how to walk and we all know how to run, right? The answer according to Dr. Nicholas Romanov, developer of the Pose Running Technique, is a resounding "NO." Romanov feels that running is a skill that needs to be taught to create more efficient running, which leads to less injuries over time. Since running is a skill it can be refined over time using the Pose Method, which they say works for all types of runners since the technique is a series of movements that anyone and everyone can benefit from using.

Named the Pose method since it is based on the "Running Pose" - the shape the body assumes as it moves forward. Here's a description of the pose:

The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.

Yep you run just primarily on the balls of the feet instead of the heel hitting the ground first.

The idea is to move forward with the least amount of energy, with a simple fall and pull while holding the runner's pose. The technique has been tested and proven to reduce the impact on the knee joint by 50 percent. I must say I am I am truly intrigued by this method and so are my knees.

Leaning the technique can take some time and many newcomers to the method suffer from sore calves. There are plenty of books on the subject available from the Pose Tech Store, and clinics in Austin, Texas as well as Switzerland and the U.K.

Here is a video of the Romanov teaching the technique for trail running.