Simple Tips Help Runners and Walkers Avoid Problems

Simple Tips Help Runners, Walkers Avoid Foot Problems


Here are the “do’s & don’ts” of running and walking for fitness.
Proper training and preparation can mean the difference between enjoying healthy exercise and developing debilitating foot pain.
All too often, people who start walking or running for exercise make the common mistake of going too far, too fast, and too hard during their workouts, instead of building up training times gently and gradually.
As a result, they can experience problems such as Achilles tendinitis, stress fractures or shin splints.  In fact, an estimated one million runners a year develop heel pain, which is most commonly caused by plantar fasciitis — an inflammation of the soft tissue at the bottom of the heel.
Plantar fasciitis may be triggered by faulty body mechanics or excessive pronation, in which the arch of the foot “flattens” too much while walking or running.
Stretching exercises, shoe inserts or changing shoes may help relieve this type of heel pain as will icing or anti-inflammatory drugs. Custom orthotics and physical therapy might be recommended if heel pain persists.  For those with chronic pain, surgery may be recommended. Surgery may also be appropriate for those who develop bunions or hammer toes from running.
The foot problems that arise from running or vigorous walking can often be avoided when common sense training guidelines such as these are followed:
•Generally, runners should increase the distance they travel by no more than 10 to 20 percent per week. (Example: A person who runs 20 miles within a seven-day period, should not add more than two to four miles per week.)
•Introduce only one new training element a week — so do not increase mileage and start running up hills at the same time. Do one or the other to prevent injuries.
•When training on inclines, practice running part of the way up the hill and walking the rest, then gradually build up to running the whole hill.
•Rest one day per week.
•Practice proper stretching techniques — paying particular attention to calf stretches. (Example: put both hands against a wall with one leg behind the other; feet flat on the floor.  Lean forward to stretch the rear leg. Then switch to the other leg.)
•Purchase properly fitting shoes since an improper fit and worn out shoes can lead to injuries. Running and walking shoes should provide ample room in the toe box (about 1⁄2 inch).
•Foot, knee or back pain may signal that shoes or orthotics need replacing.
•See a doctor if pain limits workouts or does not disappear within two days after a training run.
•Finally, instead of focusing on the competitive aspects of races, learn to enjoy the experience of running or walking — and the benefits of exercise, which includes but is certainly not limited to reducing the risk of obesity, diabetes and high blood pressure.

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