As the weather becomes warmer, more and more runners flock to tracks and roadways, all for the purpose of getting in better shape.
Dr. Richard Braver, a sports podiatrist who has also been a runner since high school, says runners can put their best foot forward by using a variety of ways to avoid pain from common injuries. He has seen them all as the team podiatric physician for Fairleigh Dickinson University and Montclair State University.
Braver says determining the cause of an injury is just as important as the treating it. Many of the injuries he treats begin with improper running form.
One of the easiest ways for runners to judge if they are running with the proper form is to examine the bottom of their running shoe. Braver also advises runners not to run on the same side of the road on every outing. “You should see even wear across the ball of your foot,” Braver said.
If excessive wear occurs on the inside or outside of the shoe’s heel or under the big-toe, the runner’s foot is striking the ground improperly, and injuries could result.
If the inside heel of the runner’s shoe is worn excessively, the feet roll inward, or pronate, when they strike the ground. “Shin splints are related to pronation,” said Braver. ” The muscles along the inside of the knee and the ankle are stretched. This can cause problems all the way up the hip, even to the curve in the lower back.”
Outer heel wear indicates that the runner’s feet roll outward, or supinate, when they hit the ground. Runners who supinate tend to sprain their ankles and also have Achilles-tendon problems.
One popular method of correcting a runner’s form is a podiatric orthotic device. This item fits in the runner’s shoe and realigns the foot to allow proper foot strike and proper support of the body. Braver also advises runners not to run on the same side of the road on every outing. The slope of the road can lead to hip problems. It’s best to avoid constant track running also. “Running around the track all the time can cause problems. When you go around turns, that creates twisting and stretching problems for the foot.”
Although sandy beaches and golf courses may be aesthetically pleasing, runners should stay off them. “It’s very unhealthy to run on the sand or on a golf course,” said Braver. “The joint in the foot doesn’t plant and it causes stress on the ankles and Achilles tendon.” Women who wear high-heeled shoes are inviting problems if they run.
Braver recommends avoiding high heels because they tighten the calf muscles and can cause pronation. Stretching is one of the best ways to take care of muscles and joints. Runners should stretch both before and after exercising. “Stretching secretes fluids into the joints. It acts like lubrication,” said Braver.”
The first sign of sweat is when your muscles are warmed up properly. Then you can stretch effectively. Hold the stretch for a long period of time. “Although the nicer weather motivates many people to try running, one of the best formulas for injury is too much, too soon. It’s best to gradually ease into a program of fitness.”
Runners push themselves too much. It’s difficult to be a weekend athlete,” Braver said. “You really want to do it progressively.”
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