Running moderately lengthened life expectancy also makes us less prone to depression. However, we must fully seat the foundations: watch your feet and get hooked to the runner fever.
How to work our feet to run?
The gait cycle is divided into support phase (when one of the two feet is in contact with the ground) and swing phase (when the foot is swinging in the air). When we run, our foot is multiplied by 2-5 times the weight of our body by reactive forces from the ground. They fear pronation runners is merely an adaptation of our foot to the floor.
Do you suffer from foot to run?
It depends on foot. Excessive pronation (flattening of the arch) causes stress problems or overload in the foot. Severe pronators often have unstable feet by the flexibility of the structures due to repeated stress they are subjected, so wear ankle and knee joint are higher. There are great supination runners, which the foot is rotated outwardly. Although these are minority, they tend to have rigid feet and not have the pronation mechanism can not absorb the impact. So they are likely to have ankle sprains, stress fractures and knee pain, and even possible lumbosacral overloads.
What are the areas that suffer foot and how can it be treated?
The most common injuries of the corridor are: blisters, ingrown toenails, rubbing and subungual hematomas, tendinopathies and overloads. These problems can be avoided by regularly hydrating skin with a foot cream with urea. If it is prone to foot sweating we must block excess products to regulate perspiration. It is also advised to avoid cutting nails straight edges. To avoid overloading and we realize ourselves a study tendinopathies tread our podiatrist. If the tread is not the most appropriate, it will be responsible to advise insoles (orthotics plantar) with neutral shoe. And if there are any pre-existing disease, it is necessary to visit a podiatrist to check your feet.
What should consider when choosing a runner sneakers?
Many injuries are caused by a bad choice of the shoe or its misuse. The shoes must contain certain essential characteristics:
• Buttress rigid to provide stability to the foot during the race.
• Flexibility in the forefoot: the shoe should bend only under the toes. Midfoot sole should be rigid. The shoe, in conclusion, it should offer good protection to the touch, the fabric must be breathable so that perspiration does not weaken the skin and must be resistant to wear and abrasion of the land. The shoe will be more or less light depending on the training.
Are there surfaces on which is more advisable to run?
A ground better or worse for our bodies function to the hardness and shock absorption. A land would be advisable dirt roads, as there some shock absorption and hardness on the ground to maintain stability. The natural surfaces are ideal for the race as long as no gap or excessive unevenness stones stand before the support. The grass would be inadvisable due to the small impact receiving our ligaments and muscles, but difficult to use by the scarcity of land.
On what surfaces is inadvisable run?
Asphalt, sidewalks and beach sand are the most undesirable for a regular training because they increase the risk of injury. Sidewalks are the hardest and have shock absorbing surfaces and all-absorbing leg and foot. Cement tracks are also very aggressive for the race. Asphalt, but it is capable of deformity, is minimal and is not sufficient for the race because, due to muscle strain, can provoke tendinopathy (tendon injuries). Many runners who come to our clinic ask whether it is good or not run on the beach, and always respond that is the least suitable for running repeatedly ground as it has a rigid base, so we force the muscles to overwork . Although wet sand is more compact, it is also not very deformable and provides our feet should have stability.
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