Strengthen Their Feet

Regrettably, in our rush to get our children walking, we tend to put them into shoes far too early. Their tiny feet just aren’t offered adequate crawl-about time to produce fully. The arches in a human foot go on to produce nicely into adolescence. When encased in shoes, even so, this improvement is hampered and can outcome in flat ft generally diagnosed as overpronation.

It’s not also late. Encourage your young children to kick out of their footwear as a great deal as doable and run around barefoot. Opting for working shoes that provide a minimal of support will inspire their feet muscular tissues to wake up and get to operate. If they still expertise suffering when they operate, you could want to study their posture.

Great Posture

A good deal of young children right now have rounded or slumped shoulders and hips that suggestion up in the front. This tends to make them glimpse depressed and they in all probability experience it. If you acquire a 2nd look, you may well also recognize a single shoulder and hip marginally larger than the other or ft that point outward instead than directly ahead. We can blame their poor posture on as well considerably television or laptop or computer gaming. Or the simple fact that they carry their back again pack nearly solely on one particular shoulder. It does not matter. The truth is, if your little one exhibits any of these features jogging will be a unpleasant knowledge for them. But it doesn’t have to be.

Grab a copy of Pete Egoscue’s e book, “The Egoscue System of Wellness By way of Motion: Innovative Program That Lets You Rediscover the Body’s Electrical power to Rejuvenate It”. Spend fifteen minutes just before heading out on your operate to go by way of a several basic exercises this sort of as butt squeezes or arm circles. Look at it your warm up. Depending on the level of dysfunction in his posture, it could consider as tiny as a few weeks to be running pain totally free.

Motivate Assortment

Running distance is terrific but the system keeps undertaking the exact same collection of movement at generally the very same velocity. Adjust it up. Naturally wide variety will prevent your operate from uninteresting your baby. But did you know that managing on a wide variety of surfaces (and degrees of incline) encourages growth of the entire human body such as proprioception and sense of harmony?

Playgrounds are a wonderful tool for this. Climb the monkey bars and slide on the slide. Wide variety of motion strengthens your full body and will get anything relocating effectively together. The much more we perform our body, the more time it will work for us.
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What are the best running shoes on the market?

I am trying to run along side or behind my daughter and son while they are in cross country. My question is what would be a good running shoe for me to purchase. I can’t afford expensive shoes so please suggest something affordable.

Answer
A lot of times it depends on the runner. I myself am kind of heavy (for a runner) and need lots of shock absorption. I found a great pair of Adidas at Costco and another pair at Fred Meyer. Only paid $35 per pair and they work great. I believe they were called the Adidas Super Cusion at Costco, and Mega Cusion at Fred Meyers.

Sometimes Roadrunnersports has a good sale, but personally I like to try them on.

So what is a “shin splint”? Shin splints are pain in the lower leg usually caused by a variety of overuse or chronic stress related fatigue syndromes. The root cause of most shin splints is chronic biomechanical imbalances of the lower leg and feet. What does that mean? Muscle imbalance, bad feet, worn-out shoes, or improper training. In Caitlin’s case, she was running too much, too soon, too fast like many new runners and needed better stretching and arch supports.

What can a “shin splint” represent? The underlying pathology of a shin splint can be a fatigue injury of almost ever tissue seen in the lower leg. This can include:
1. stress fractures
2. periostitis (irritation of the covering of the bone also known as medial stress syndrome)
3. Muscle fatigue or fascial herniation (compartment syndrome)
4. Tendonitis
5. Peroneal nerve entrapment
6. popliteal artery entrapment or intermittent claudication (decrease blood flow)
7. spinal radiculopathy (spinal nerve compression causing referred pain).

Wow! That’s a lot of things that can cause shin splints!

While every shin splint injury has its own specific biomechanical causes, most are rooted in tight calf muscles and relative weakness in the front leg muscles. What’s going on is that your tight calves are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which unfortunately are not strong enough to resist the pulling. This causes a big pain in the leg! This is very, very common in runners, since running tends to exercise the calf muscles more than those in the front. But fear not, a little rest and a lot of stretching and strengthening will fix you up and possibly make you a better runner, too.

How do we treat them? Early on in the syndrome, shin splints are treated with ice, relative rest (slow down and get off the hills and uneven surfaces), anti-inflammatory like ibuprofen, stretching, and arch supports. Take a good look at your shoes. Upgrade to a better pair matched to your foot type or often just replacing them helps. (More discussion on that topic in a future article).

After we address your shoes and overpronation or underpronation (your foot rolling in or out excessively when you run), then we move on to the muscle imbalances in your lower leg. Your front leg muscles (anterior compartment) are too weak and your calf muscles are too strong and tight. This is easy to remedy but won’t happen overnight. A simple wall stretch for your Achilles tendon many times a day will stretch your calf muscles?) will help. Strengthening the front of your leg can be done by actually putting a small weight (or an athletic sock full of sand) on your foot and lifting it towards your shin. Hold that for a count of ten then relax. Repeat twenty five times. You will be amazed how tired those muscles are!

If your pain persists after two weeks of these simple solutions or is at any time pinpoint or severe in nature, call your podiatrist or sports medicine physician. Stress fractures can creep up on the overzealous new runner and can take 8 to 10 weeks of no running to heal! Shin splints are common in today’s active population. It is important to keep in mind that shin splints, like most running injuries, are basically an overuse injury. Listen to your body and back off when you begin to feel pain.

These are just a few tips to get you on the road to recovery! Run Happy!

——

Running hurts? We can help! Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!
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How should I treat my hip injury (from running)?

I’m a runner, and recently my hip has been injured. I don’t think it’s a hip flexor problem or a stress fracture, so it’s probably hip bursitis. For the first couple of days, I ignored it and continued training. But it’s not getting better (it might be getting worse). So how should I help it heal?
Also, since I will probably be taking a couple days off of running, what other exercises can I do? I am off-season training and I still want to keep in shape, preferably by doing cardio.

Answer
well you should probably ice it and don’t run till u have a few days were it doesn’t hurt at all. maybe you should go swimming if should help u to not lose that much endurance

After running do you ever suffer from a stiff knee?

When you suffer from a stiff knee after running, its causes may include:

1.) An Injured ligament

2.) Osteoarthritis of the knee

3.) Rheumatoid arthritis

To find out the exact reason why you are experiencing a stiff knee after running, you need to speak to a doctor. Your doctor will perform an examination of the knee and will do an x-ray of the joint to get to the root of the matter. The course of action and treatment that will be recommended to you will depend on the condition of your knee as well as your own general health. – This is general information, of course, but needs to be discussed before we move on…

An Injured Ligament

An injured ligament can cause pain as well as a stiff knee after running. Unfortuntaley, an injured ligament can result in increased discomfort and edema (swelling). If the cause of the stiffness in the knee is an injured ligament, then the doctor will prescribe rest and perhaps a knee brace when you walk or exercise to help prevent further injury. The meaningful support that these braces can provide can actually help reduce your pain as well and give you a sense of confidence as well. This improved sense of confidence is a result of knowing that your knee feels more stable, as a result of wearing a well designed knee brace.

Runners often are prone to injury of the knee and like many other athletes, are often advised to wear a knee brace to prevent such injuries from occurring.

Osteoarthritis of the Knee

This is an incurable condition that can affect anyone – it is not just limited to older people. It is similar to arthritis but attacks the knees, gradually weakening the cartilage. Contrary to popular belief, osteoarthritis does not discriminate against anyone due to their age.

Treatment for this condition ranges from wearing a brace and using anti-inflammatory drugs to surgery, depending on the age of the person who has this condition as well as the severity of the problem. However, surgery is usually the last resort after more conservative treatment has been exhausted.

Rheumatoid Arthritis

Unlike other forms of arthritis, rheumatoid arthritis is an auto-immune disease in which the body actually attacks itself. It can affect anyone of any age, including children. It is thought to be a hereditary disease so children who complain about a stiff knee after running often should be taken to a pediatrician, especially if they have a parent with this condition. R.A. (Rheumatoid arthritis) can be treated with the use of medication and a knee brace for support.

Who Can Tell You For Sure About Your Knee?

Only a doctor can diagnose the reason for a stiff knee after running. If you are diagnosed with one of the above conditions, your doctor should want to treat the matter conservatively, rather than rush into surgery. Knee surgery is not always successful, carries some risks and also takes months of rehab before the knee can go back in action. Moreover, it is also very costly. What happens when your insurance does not cover a substantial knee surgery? – This is something to consider as well.

An invasive surgical procedure should be your last option for treatment when it comes to a stiff knee after running. That too, it should only be considered after more conservative treatment options such as anti-inflammatory drugs (speak with your physician), knee braces and exercises have been exhausted.

——

If you would like to take your knee stability to the next level then visit us online at http://www.drbraceco.com Dr. Brace Co. is an education based site that can provide helpful information and meaningful support for your knee.

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when should you be worried about a running injury?

my lower back it hurt on the right side it hurts almost where u would think ur but and back would conect it has been hurting since the 31 of march should I be worried? I run long distance but I do pole vault too could pole vault be causing this pain or the running what streches should I do will someone please answer I really want to run but I’m worry this won’t go away help!

Answer
Please stop consulting Yahoo Answers for every little thing, and see a doctor.

SHOES AND SAFETY

Shoe manufacturers would have us believe that the primary solution to most
Aerobics or running injuries is the wearing of expensive footwear. Ailments
such as shin splints, iliotibial band syndrome and peripatellar pain are
attributed variously to excessive shock loading of the limbs, pronation or
supination. Research, however, reveals that fewer injuries occur among
those who wear thin soled shoes or no shoes at all, even though the heel
strike forces are greater.

Furthermore, running shoes seem to be associated with fewer injuries in
fitness classes than so-called ‘aerobics shoes’. Nigg, in his book “The
Biomechanics of Running Shoes”, reports that on firm shock absorbing mats,
the difference in heel strike force is minimal between bare feet, thick-soled
shoes and thin-soled shoes. Nigg also points out that the use of any shoe
usually increases the tendency of the foot to pronate, particularly if the
impact forces are smaller.

Moreover, several studies have shown that there is no correlation between the
amount of shoe cushioning and impact absorption by footwear during
locomotion. Similarly, other research has been unable to provide evidence
that expensive athletic footwear improves protection from injury to the lower
extremities. The following references address these issues:

Caspersen C et al (1984) The incidence of injuries and hazards in
recreational and fitness runners Med Sci Sports Exerc 16: 113

Clarke T et al (1982) The effects of shoe cushioning upon selected force
and temporal patterns in running Med Sci Sports Exerc 14: 144

Powell K et al (1986) An epidemiological perspective on the causes of
running injuries Phys Sports Medicine 14: 100-114

Robbins S & Hanna A (1987) Running related injury prevention through
barefoot adaptations Med Sci Sports Exerc 19: 148-156

Robbins S, et al (1988) Overload protection: avoidance response to heavy
plantar surface loading Med Sci Sports Exerc 20(1) : 85-92

Shoe Design

Clearly, the science of athletic shoe design is far from being exact. In shoe
design, the current focus is on foot pronation Other possible causes of
injury such as toe, ankle, knee and hip movement in three dimensions are
largely neglected.

Little work has been done on relating lower limb injury to structural and
functional factors such as body mass, height or limb length, level of motor
skill, balance between muscle groups, patterns of EMG activity or bone
density. No published work has yet examined aerobics shoes with this degree
of thoroughness. Nor has it been able to carry out entirely satisfactory
three-dimensional studies of all physical factors which influence the
efficiency of foot movement from initiation to termination of movement and
then relate it to the optimal design of any shoe.

Pronation or Supination?

In particular, the actions of pronation and supination are invariably
oversimplified. Little is said about the orientation of the foot: whether it
is in a neutral, internally rotated or externally rotated position is not
mentioned when injuries to the lower extremities are analysed. Sometimes,
pronation is regarded as a synonym for inversion and supination as a synonym
for eversion, or even vice versa.

The distinction between these terms is vital to the scientific understanding
of foot mechanics and shoe design. Pronation of the foot refers to inward
rolling of the foot with weight being transferred more to its inside edge.
Supination refers to outward rolling of the foot with a transfer of more
weight to its outside edge. Both of these terms refer essentially to
rotation about a single axis, i.e. a two dimensional activity which can be
described completely by two numbers in mathematical space.

Inversion is a complex movement comprising simultaneous internal rotation of
the leg, plantarflexion and supination. Conversely, eversion is a
combination of external rotation of the leg with dorsiflexion and pronation.
In other words, these movements involve rotation about three mutually
perpendicular axes.

Since walking, running, aerobics and numerous similar activities involve the
foot in rapid three dimensional actions in space and in contact with the
ground, inversion and eversion can be seen to be the most appropriate factors
to examine if lower limb efficiency and safety is to be ensured. It is
inaccurate and seriously oversimplistic to rely on two dimensional
pronation-supination models of lower extremity injuries.
A three dimensional approach immediately identifies three major factors which
may be responsible for inefficient foot mechanics:

* the degree of internal/external rotation of the leg about the knee and the
lower extremity about the hip
* the degree of plantarflexion or dorsiflexion of the foot
* the degree of pronation or supination of the ankle.

As shoe design is not concerned primarily with what the lower extremity does
in free space, the magnitude of the above factors is most relevant while the
foot is in contact with the ground.

Shock absorbing soles, wedges and various orthotic devices are able to modify
significantly the degree of pronation or supination, but do not have a major
effect on the first two factors. Before purchasing a special shoe or
orthotic device, one should determine by careful biomechanical analysis which
of the three above factors are contributing most strongly to a particular
individual’s problem.

The problem may have little to do with excessive pronation or supination. It
may be concerned with one or both of the other factors as well – and these
are influenced dominantly by exercise technique, a neuromuscular phenomenon.
In other words, an improvement of movement skills, with or without a special
shoe, may be the best solution to foot-strike injuries.

Irrespective of how well designed shoes are, they must be used correctly in
different movements. In doing so the user must also be aware that shoes
always reduce the proprioceptive and tactile sensitivity to the surface on
which they are being used. Forces exerted on the shoe are delayed in being
transmitted through its shock absorbing sole en route to the foot. The reflex
positive supporting reaction which normally operates highly efficiently in
bare feet, is impaired in providing rapid cybernetic control and correction
of unsafe movements when shoes are worn.

The use of bare feet on firm, high density chip-foam mats preserves the
proprioceptive efficiency and lowers the centre of gravity of the body,
thereby reducing the moments of force about all joints of the lower limb.
Since the average commercial fitness centre is unlikely to encourage the use
of bare feet for reasons of appearance or cleanliness, it would probably be
more appropriate to recommend wearing soft ballet-type pumps or gymnastic
shoes in aerobics classes held on sprung wooden floors or very high density
chip-foam matting.

Arch Support

Some authorities recommend the use of special arches or shoe inserts to
absorb reactive landing forces and attenuate stress to the ankles, knees,
hips, back and body in general.

However, books such as Nigg’s “Biomechanics of Running Shoes” and
publications by S Robbins (Med Sci Sports Exerc 1987, 1988), point out that
the natural shock absorption capabilities of the foot may be severely
compromised by various arch and foot supports. In fact, these and other
publications reveal that there is a greater incidence of lower extremity
injuries among those who wear soft shock absorbing shoes (Some of this
research is summarised in Siff , “Supertraining” 2000, Ch 8).

Shock absorption by the bare foot is a very clever process which involves at
least the following passive and active methods of control:

* the foot arch is flexible like the leaf springs in many cars and is meant
to sag to absorb vertical shocks passively

* the connective tissue-linked matrix of various small bones in the feet is
meant to splay outwards to offer further passive shock absorption

* the skeletal structure of the foot and ankle allows the foot to ‘roll’ and
‘sag’ along its full length to distribute loading from heel to toe, thereby
offering another dynamic cantilever-like shock absorbing mechanism

* the tendons from the toes continue up the lower leg as part of the various
leg muscles and they change tension under neuromuscular control to offer
active control of impulsive loading

Firm arch supports, tight laces, highly resilient soles and relatively
inflexible soles tend to decrease the leg’s natural shock absorbing
capabilities and compel higher structures in the body, such as the knees,
hips and back, in order to cope with the shocks of landing. The thickness
and mechanical composition of the sole also slows down the ability of the
body to react to pressure on the soles of the feet, thereby compounding the
problem. In other words, in many cases, some “preventative” measures may do
exactly the opposite of what is intended.
……etc.
—————-

Mel Siff
http://www.melsiff.com

Mel Siff
Author of Supertraining
Author of Facts and Fallacies of Fitness
www.melsiff.com
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Running injury; any possible remedies/precautions?

I recently started running about 3 miles a day. I’ll run one day at the gym on the treadmill when I lift and on days I don’t lift, I run on an asphalt track built around a lake nearby. My right big toe seems to balloon up, turns red/purple and pains me to a limp after a run. The next day it gets substantially better to the point where I can run again, but it still hurts a bit. The pain in between is substantial, sometimes, to the point where I can’t concentrate on what I’m doing. I really enjoy running and have no plans to digress. I have a 4 month old pair of Nike Shox that are broken in well, if that makes a difference. Please let me know if you have any suggestions on remedies or precautions I should take as I am new to running.

Answer
I’m an avid outdoor and treadmill runner and I can tell you that Nike Shox are not considered a running shoe. Go to any running store and most likely will not carry Shox. I have a pair of Shox and use them when lifting weights or wearing them outside. I love the way they look but I know the toe compartment in the shoe is compact.

My advise is to go to a running store and have them fit you for a 2 or 3 different pairs that they recommend. You choose the pair that feels the best to you. They can tell by looking at your feet whether you may have issues (such as under pronate, over pronate, etc) All of these can be corrected with the proper running shoe and the proper fit.
Some running stores have a treadmill in the store and they offer “gait analysis” so they can watch your form while you run.

I over pronate and this has been corrected by a pair of Brooks Addiction 7′s.

Since you are at a gym, try to also cross train on Elliptical and Stairmaster. Both are excellent cardio machines.

In closing, Runners World has an EXCELLENT online site that deals with topics like injury prevention and training programs. They even have a great listing of running shoes.

Good Luck!

So what’s the controversy? Why doesn’t everyone go barefoot when they run? This is the dilemma I face: How in good conscience do I, a podiatrist focusing on runners and sports medicine, tell people that running on hard surfaces, without the protection of a shoe or support from an orthotic, is okay to do. This violates most of my training and certainly goes against common sense. A shoe, after all, absorbs shock and will cushion the blow of an unforgiving surface.

The most well-known barefoot runners are the Kenyans who are always front-of-the-packers at most international marathons. Inspired by these Kenyan athletes, Josh Stevenson made international news in February 2009 by racing and completing the grueling New Zealand Coast to Coast Multisport event while barefoot. It was his eighth time competing in the race and he went in with the attitude “If I can do it in bare feet, hopefully I can inspire other people to do it in shoes.” He also said that he would not compete barefoot again.

Such is not the attitude of true barefoot runners. Barefoot runners will run in all weather. Some will wear waterproof socks in cold weather. Others will run barefoot despite the climate or surface. Many boast wonderful benefits of barefoot running, such as injuries decreasing, a visible increase in arch height. There are shoes, such as the Nike Free and Vibram Five Fingers that may be used to either ease people in to running barefoot or providing protection if an environment is just too dangerous to run in while barefoot.

If running barefoot intrigues you, should you give it a try? Well anything in moderation can’t hurt. My recommendation is to give it a try on a controlled surface, such as a rubberized track, and see how you do. Barefoot runners will say that such a surface is not good and a smooth concrete surface is best. I respectfully disagree with that. Running barefoot will provide a very significant change in mechanics, so you need to ease into it. Running your regular workout in shoes one day and barefoot the next will expose you to injury.

There are those, however, who should not even attempt barefoot running. People, with diabetes, peripheral neuropathy, or other medical conditions that result in a numbness of the feet or a decreased immune system, should not run barefoot under any circumstances. One of the stated benefits of barefoot running is the runner having heightened sensation beneath their feet causing them to run “lighter.” When there is a medical problem that causes a decrease in sensation, these benefits are negated. Furthermore, the inability of a runner to not acutely feel their surface will open them up to injury, as well as the added danger of stepping on a sharp object and not feeling it. This can lead to infection and puts the limb in danger.

Runners who have very significant mechanical issues or deformity, such as previous foot surgery on bones, clubfoot, injury to tendons, or even extremely flat or high-arched feet should exercise extreme caution if attempting barefoot running. The unique biomechanical conditions that exist in these situations put the barefoot runner at risk of further injury. Serious barefoot runners may disagree, but the mechanical imbalance in such feet will be exacerbated in barefoot running.

A more obvious concern with barefoot running comes with various surfaces. A looser gravel surface will run the risk of a more focal issue on your foot. A trail will have a surface of twigs and sharp rocks that can cut and imbed themselves in the foot. Even a safer and more even surface can have errant rocks and broken glass that may not be seen. Any place that you run or walk barefoot must be examined well to avoid such hazards.

As with any new activity, one should proceed in a slow and cautious way. In something as comparatively extreme as barefoot running, caution must be exercised. If you notice any problems along the way, be sure to visit your podiatrist.

——

Dr. Andrew Schneider of Houston, TX is a physician and surgeon specializing in the foot and ankle. He is the medical director of Tanglewood Foot Specialists and treats all injuries and conditions of the foot and ankle. For more information and many informative videos, visit http://www.tanglewoodfootspecialists.com and his blog at http://tanglewoodfootspecialists.blogspot.com

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Need help determing my injury after running?

3 weeks ago I went running, and I accelerated really fast for a quarter of a mile. I felt a cringing pain near my right knee cap muscle. After 1 week of rest, which I thought it would be enough, I went to play basketball and came back with the same knee problem. What is the condition of my injury called?

Answer
You can try these websites for medical information. use the ones with symptom checker first, then use Merck to find out all about it.

http://www.revolutionhealth.com/symptom-checker/?s_kwcid=symptoms|855616194 . Mayo symptom checker

http://www.webmd.com has symptom checker

http://www.merck.com/mmhe/index.html

My best,
Hope