Advice From A Podiatrist For Runners

The foot is a marvel of engineering that allows the human body to propel itself. 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 body relies on the intricate function of the foot for balance, support, and propulsion. 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.

A visit to a podiatric physician is a wise investment of your time if you are planning on starting a jogging regimen. Many beginners are sidelined with foot or ankle injuries, most of which could have been avoided with such an evaluation. Podiatrists can identify any potential problems during an examination, provide conditioning advice, prescribe orthotics if necessary and recommend running shoes.

If you are a seasoned jogger, periodic visits to your podiatrist can help catch any potential issues arising in the feet before they become painful. It takes 15,000 foot strikes at a force of 3-4 times body weight to cover 10 miles. Therefore, proper care of the feet is essential to maintaining longevity and the ability to reach your running goals.

It is recommended to see a doctor if you are over 40 and are planning to start an exercise routine. A complete exam should include EKG, respiratory exam, blood work and blood pressure check before being cleared to start exercising.

Regardless of age, if you suffer from high blood pressure, diabetes, weight problems, or other serious medical conditions you should be examined by your doctor before embarking on an exercise routine.

The Importance of Stretching

It is important to begin a good stretching program before beginning an exercise regimen. Stretching helps to reduce the chances of injury by increasing flexiblity and reducing strain on muscles, tendons and joints.

It is always a good idea to warm up with a 10 minute walk or slow jog before stretching to bring blood flow to the soft tissues. Stretching 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.

Proper Footwear

Shoe choice should be made by foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running envirnonment and running regimen. After examining your feet, a podiatrist can make specific recommendations to you regarding what to look for in a shoe. Remember that all shoes are shaped differently and that shoe sizes are not standard measurements - they vary from manufacturer to manufacturer.

Other considerations should be 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 adequate shock absorption and should be flexible through the ball of the foot. They should also remain sturdy in the midfoot area to reduce excess motion during running. It is always best to buy shoes in the afternoon with the socks that will be used during your activity to ensure the best fit.

The best socks are those made of moisture wicking material such as Coolmax ®instead of being made from cotton. For more, see part 2 of this series