Pronation and supination
Pro- and supi- what? Runners and other athletes often know if they are pronators or supinators, but what about the rest of us? These terms may sound fancy, but they simply describe the motion of your foot as you take a step. At their most basic, supination is the motion of the foot rolling outward with each step while pronation is a rolling inward. Most of us supinate or pronate to some degree with few problems. However, over-pronation or over-supination often lead to pain and injuries. The most common of these problems are knee pain, Achilles tendonitis, shin splints, IT band pain, or heel pain.
Common running injuries
Your feet take a pounding every time you go for a run regardless of whether you are a well seasoned athlete, completing multiple marathons each year or a beginning runner about to attempt your first 5k or a casual jogger with no particular running goals. Running transfers all of your body weight plus additional force and pressure to the feet making them particularly susceptible to injuries. Even if you wear the right shoes, follow a healthy stretching routine, and pay attention to all of the particulars of a strong running routine, you are likely to face an injury at some point in your running lifetime.
Choosing a running shoe
In our last post, we discussed running socks, inserts, and some brief tips on selecting running shoes. We have also previously talked about proper fit for shoes in general. Today, we are going to address finding the best running shoes for you.
Choosing a running shoe can be confusing, especially as running and fitness magazines have annual rating issues and each brand makes claims about its particular superiority. How do you know which claims are right and whether those rating guides apply to your needs? In short, the only way to know which shoes will be right for you is to know your own feet and to try on several styles. Here are some tips based on recommendations from the American Academy of Podiatric Sports Medicine to help choose your next pair of running shoes.
Planning a run? Properly outfit your feet first
Whether you are a beginning or a seasoned runner, properly outfitting your feet will go a long way towards running success. When you prepare for work or to go out with friends, you spend time planning and preparing your wardrobe, right? Do your feet a favor and spend time planning your foot wardrobe before your next run. By selecting the right socks, orthotics, and shoes, you will not only increase your comfort during your runs, but you will also reduce your risk of injury.
If you are a beginning runner, be sure to see your podiatrist at Kansas City Foot Specialists before you get started. Your podiatrist will examine your feet and ankles, ask you about your overall health and your fitness plans, discuss any previous injuries or identify potential problems, and offer advice on training and footwear. Your podiatrist may make specific shoe recommendations, suggest orthotics, or both.