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See Your 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, weight problem, or other medical
complication already 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.
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.
Some effective stretching exercises include:
The wall push-up.
Face a wall from three feet away, with feet flat on the
floor, and knees locked. Lean into the wall, keeping feet
on the floor and hold for 10 seconds as the calf muscle
stretches, then relax. Do not bounce. Repeat five times.
The hamstring stretch.
Put your foot, with knee straight, locked, on a chair or
table. Keep the other leg straight with knee locked. Lower
your head toward the knee until the muscles are tight.
Hold to a count of 10 then relax. Repeat five times, then
switch to the other leg.
Lower back stretch. In a standing position, keep
both legs straight, feet spread slightly. Bend over at the
waist and attempt to touch the palms of your hands to the
floor. Hold the stretch for 10 seconds and repeat 10
times.
Proper Footwear
Shoe choice should be determined by weight, foot
structure, 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. Visit the shoe store in the
afternoon, when the feet are slightly swollen, and wear
thick running socks when trying shoes on.
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.
Remember, a disciplined regimen will decrease your chances
of injury.
Proper foot hygiene can also prevent injuries. Keeping
feet powdered and dry is important, especially to the
jogger suffering from blisters. Blisters can be prevented
by application of petroleum jelly or creams to the feet
where they occur.
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.
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.
Tips
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Start easy and build up your
distances slowly.
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Don't forget to stretch
regularly.
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Use sport specific shoes.
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Fit your shoes with the
socks that you plan to wear during your running.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
