Advice From A Podiatrist For Runners - By: Marco A Vargas

The construction of the foot is nothing short of amazing as it propels the body in motion. The combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a jogger's body all depend on the foot. But before entering a fitness regimen that includes jogging, don't forget to make certain your body's connection with the ground is in proper working order.

If you are considering starting a jogging regimen, it would be a wise investment of your time to visit a doctor of podiatric medicine for a thorough evaluation. Many beginners are sidelined with foot or ankle injuries, most of which could have been avoided with such an evaluation. Podiatrists are able to provide conditioning advice, spot any potential problems and prescribe orthotics if necessary, and provide advice on running shoes.

If you are a seasoned jogger, periodic visits to your podiatrist can help catch any potential issues arising in the feet before they become painful. During a 10-mile run, the feet make 15,000 strikes, at a force of three to four times the body's weight. Therefore, proper care of the feet is essential to maintaining longevity and the ability to reach your running goals.

If you are over 40 years old, it is recommended to see a family doctor before starting any exercise regimen. A complete exam should include EKG, respiratory exam, blood work and blood pressure check before being cleared to start exercising.

Regardless of age, if you suffer from high blood pressure, diabetes, weight problems, or other serious medical conditions you should be examined by your doctor before embarking on an exercise routine.

The Importance of Stretching

It is important to begin a good stretching program before beginning an exercise regimen. Stretching helps to reduce the chances of injury by increasing flexiblity and reducing strain on muscles, tendons and joints.

It is always a good idea to warm up with a 10 minute walk or slow jog before stretching to bring blood flow to the soft tissues. Stretching should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior), and not forget the anterior muscles.

Proper Footwear

Shoe choice should be made by foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running envirnonment and running regimen. After examining your feet, a podiatrist can make specific recommendations to you regarding what to look for in a shoe. Remember that all shoes are shaped differently and that shoe sizes are not standard measurements - the are different for each different shoe manufacturer.

Other considerations should be whether an orthotic device will be placed in your shoe and whether your running style is flat-footed or on the balls of the feet. Shoes should provide adequate shock absorption and should be flexible through the ball of the foot. There should be no motion in the midfoot during running, and this can be maintained with a rigid midfoot area in the shoe. It is always best to buy shoes in the afternoon with the socks that will be used during your activity to ensure the best fit.

The best socks are those made of moisture wicking material such as Coolmax ®, rather than being made of cotton. For more, see part 2 of this series

About the Author

Dr. Marco A Vargas is a board certified podiatrist who specializes in the treatment of bunions, heel pain, sports injuries, nail fungus and foot surgery. His offices are located in Sugar Land, TX and Richmond, TX. For more information on general foot health, get a free copy of his book, "Got Foot Pain?" by visiting his website: http://www.thefootpros.com

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