Don't Get Hurt While Running

Spring is on the horizon (maybe, hopefully) and that usually means the park by my house is once again full of walkers and runners trying to forget winter. That also means injuries to those who try to do too much too soon. A recent article in The Columbian discussed the three most common running related (and I think walking too) injuries and how to prevent them. The top three injuries were: Plantar Fasciitis, Shin Splints and IT Band Syndrome.

Plantar Fasciitis involves pain and inflammation of a thick band of tissue called the plantar fascia, that runs across the bottom of the foot and connects the heel bone to the toes. The plantar fascia support the arch of the foot. Shin splints refers to pain along the shinbone and often occurs in athletes who have recently intensified or changed their training routines. IT band syndrome occurs when the ligament (illotibial band) that extends from the outside of the pelvic bone to the outside of the tibia becomes tight and rubs against the outer portion of the femur.

So, how do you prevent any of these horrible things from happening to you so you can stay fit? According to the article, easing into a routine is the way to go to prevent injuries. New runners and walkers may find it easier to focus on minutes and not miles. Start with a small amount of time and build up or if you want to increase your time and distance with running you can alternate between running and walking. Don't increase your mileage by more than 10 percent per week.
Warming up and cooling down is also important when walking and running. Warm up exercises should be dynamic such as skipping and lunges and light stretching. Cool downs can include walking and more stretching. Remember, rest days are very important.

Shoes are an important part of preventing injuries too. Your feet swell during running and fast paced walking so your feet need room to accommodate this swelling. You might need to buy a slightly larger size running shoe. Over the counter shoe inserts and custom foot orthotics can also help, especially if you are still experiencing pain even after following the above advice. See a foot care provider for a solution.

Parts of the above were taken from Marisa Harshman's article featured in The Columbian on March 2, 2015.

Exercises for Women Who Wear High Heels

Prevent foot pain without giving up your cute shoes.....

Okay, I know I post a lot of stories about high heels. Obviously, I am a female and I wear high heels even though I am in the foot care industry and I know how horrible they are for your feet. They still make your legs look longer and your bootie sit higher so most of us will never give them up! Your high heels may make you feel sexy but unfortunately they give you some very unsexy foot problems such as aching achilles, bunions, bad posture, and ugly feet. These are the top five tips to fight the negative impacts of walking on your tippy toes all day. These were listed in Shape magazine on January 14, 2013 in The Fit List with Jay Cardiello. My comments are in bold italic - just a  disclaimer because of course I had to type my opinion.

1. Gimme a T: Stand on a pillow with your right foot. Extend both arms out to the sides at shoulder height. Lean forward from your hips while simultaneously extending your left leg backwards so that your body forms a T. Hold this position for 30 seconds, then repeat on the other side.

2. Buy at night: We have said this before on our blog!!!!!Make shoe purchases in the evening when your feet are at their largest (they swell during the day) to avoid ending up wearing shoes that pinch and are too tight.

3. Don't be afraid of fat: Huh??? I thought we were talking about shoes. We are - a thicker-heeled shoe creates greater stability and balance and reduces the amount of stress placed on the ball of your feet. Thank goodness for wedges!

4. Mix it up: Alternate wearing heels, flats, boot and sneakers, rotating daily. Constant change makes your body have to adapt continually, helping to prevent overuse or strain a muscle. Same is true for exercises so change it up!

5. Step up your game: Hang your heel off the bottom step of a staircase to lengthen your muscles, improve circulation, increase blood flow and alleviate stress on your Achilles. Gradually move up the stairs and fully extend one leg straight out in front of you, resting it on a step at hip height to open your hamstrings. This helps reduce back pain, create balance within your hips and open your gait. Stand tall and extend your arms in front of you body. Point your fingers ahead and continuously reach them forward as if you were diving in to ease stress in the upper back.


Shape Magazine January 13, 2013 The Fit List with Jay Cardiello