Outrun Injuries

Zurich Marathon (Photo credit: Wikipedia)

If a nagging ache is keeping you off the treadmill, track, or trail, the fix may be in your feet. Research recently published in Medicine & Science in Sports & Exercise found that runners who land on the ball of their foot are 40% less likely to have repetitive stress injuries than those who touch down heel-first.



"I don't recommend minimalist shoes if you have a history of chronic injuries or if you run extreme mileage. Runners can still run in adequate running form in regular running shoes, minimalist shoes aren't always necessary," Dr. Kate Steklachich, D.P.M.

Following the strategies listed to (slowly) switch up your strike:

• Touching down with a stiff leg ups the force of impact, so keep a slight bend in your knee
• Bend your back knee more than usual, and don't let your rear leg lag behind. This will help you take short, fast strides (aim for 165 steps a minute), lessening your injury risk.
• When your foot hits the ground, it should be aligned with your hip.
• Angle your foot slightly down and land on the outer ball of your foot, behind the second-to-last pinkie toes. After the front of the foot hits, let your heel naturally touch down, then push off your toes again to begin the next step.

source: Shape Magazine August 2012 Issue

Got Feet? Your Guide to Sports & Running Injuries

Shenandoah Podiatry offers two free books, "Got Feet? Your Guide to Sports and Running Injuries" and "Got Feet? A User's Guide to Foot and Ankle Health." Today I'd like to take an excerpt out of our running book, as more and more people are slipping on their running shoes to hit the Huckleberry trail in this beautiful Blacksburg weather!

"Chapter 10: How Do I know if I Need Orthotics? Foot pain is not normal and should not be ignored. It can lead to complex problems that can affect the functioning of other parts of the body, including the hips, knees and back. Foot-related problems are often treated very successfully with functional orthotic shoe inserts.

Orthotics are prescribed to:

• Reduce pain
• Provide support
• Prevent or slow down the development of a foot deformity
• Provide better positioning of the foot, knee and hips
• Improve the overall biomechanical function of the body"

As you can see, Shenandoah Podiatry is here to help. We want you to be an informed patient, knowing what we can do to help and how. To receive your free book, head to our website and request either one or both!