Proper Footwear

Running and walking are popular forms of exercise – often because they don’t require a gym membership or fitness equipment to do. But one very important task that must be completed before you dive into this fitness endeavor is making sure you are wearing the appropriate footwear.

I see this frequently with members that consult with me on fitness programs that often include running and/or walking. I ask them if they were fitted for their shoes and they look at me quizzically and tell me about a great sale at a department store or announce that they have had the same shoes for years and don’t remember where they came from. 

Choosing the wrong athletic shoes could result in you lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

Athletic shoes are designed for a purpose - whether this is providing extra cushioning, stability or motion control. Your feet come in a variety of shapes, and knowing your foot's particular quirks is key to being fitted in the right pair of shoes. My advice for selecting appropriate footwear is to visit a local running store (yes – even if you are “just” a walker). They will assess your gait and provide you with information as well as suggestions for appropriate footwear.

Local running stores include Fleet Feet, Endurance House, Berkeley Running Company and Movin’ Shoes. 

PREVENTION, PREVENTION, PREVENTION!!

Many people associate sports-related injuries with ripped tendons and broken bones. But in non-contact sports, the vast majority of injuries come on slowly. Stress that builds over weeks or months can cause stress fractures, shin splints, pulled muscles, strained hamstrings, aching kneecaps, tenderness in the Achilles tendon or burning pain in the heel. These problems are very common among individuals performing athletic activities.

And for the most part, individuals know that they can avoid overuse injuries by doing things like increasing their mileage gradually, wearing appropriate footwear and not pushing through the pain. But in my experience, where the education is lacking is regarding the appropriate strengthening exercises they should be performing to AVOID overuse injuries.

It doesn’t matter what your education or philosophy of exercise is. If you are not doing injury prevention exercises, injury will eventually happen. Let’s face it, injuries will always occur in sports; however, people can be more prepared and decrease their chances of developing an overuse injury by strengthening the small intrinsic muscles and the stabilizers that allow the larger muscle groups to perform properly.

For example, just like the rotator cuff of the shoulder, it takes small intrinsic muscles, which act like stabilizers in the hip joint, to move so well and be so flexible. I’m not suggesting that working the larger muscles groups isn’t important. I just want you to be aware that there are muscles that are equally important if not more and shouldn’t be forgotten for purposes of injury prevention.

To those of you that attend my fitness classes, you’re rolling your eyes right now because you’ve heard me talk about this … A LOT! Try a CORE I class if you want to learn more about this!