| 
<<Previous Page Next Page>>
Free Content
|
Shoes
Shoes
Improper Shoes Can Be Big Problem
With diabetes have to be careful about the types of shoes they wear. Improperly fitted shoes are common contributors to lesions and
infections that pose the threat of amputations. According to the American Podiatric Medical Association, everyone , even people
who do not have diabetes , should be fitted properly for each new pair of shoes. Here are some footwear tips: - New shoes should
be comfortable at the time of purchase. Don't figure on a "break-in" period. - Change shoes during the day to relieve pressure spots.
Wear them for only an hour or two a day at first. - Avoid high heels and shoes with pointed toes. Never wear shoes with open toes
or heels, including sandals, especially those with straps between the first two toes. - Shoes should have leather or canvas uppers, fit
both the length and width of the foot, and be cushioned and sturdy. - Shake shoes out and feel inside for rough stitching or foreign
objects, such as small pebbles.
Never go without socks. Since 1993, Medicare law has provided coverage for extra-depth shoes or specially molded shoes, and inserts, for those with advanced cases of diabetes. If you've gone and injured yourself, then we're afraid it's time for a dose of Kick!'s own special brand of tough love. It's not easy to say, it can be even harder to hear, but it has to be said: you probably had it coming to you. Nine times out of ten, you've run too far, or too fast, or just plain too much. This injury didn't just happen to you; you've run yourself into the ground. That's about as much tough talk as we at Kick! can muster on any given day, and now that we've said what has to be said, we can get down to the nitty-gritty of how you can keep this from happening again. First, a gentle reminder. No matter how good a runner you are, don't let yourself forget the cardinal rule of running: patience. Go easy whenever you're adding mileage or intensity to your program. While part of running is all about pushing your limits, you have to push them gently. If you try to rip through them, you're just as likely to do the same to a tendon. Let your brain dictate your program, not your ego.
Stay Loose You can do a lot to prevent injury simply by following a regular stretching program. Just a little light stretching before your run and fifteen minutes of stretching afterward will go far to keep your body from rebelling. Sure, fifteen minutes probably seems like a huge amount of time, but it's a small sacrifice for injury-free running. And don't forget to do some gentle running both before and after your run to help keep your muscles from tightening up on you.
Treat Your Feet Be sure that your shoes aren't worn out and that you have the right model. The modern running shoe has all kinds of high-falutin' gadgets and gizmos to adjust for the natural structural flaws in just about any foot out there. That's great if you're wearing a shoe that's designed to correct the specific imbalance in your foot. But it can be bad if you're wearing a shoe designed for a completely different type of foot. The wrong shoe can actually aggravate existing problems, causing injuries in your feet, legs, knees or hips. Be cautious when buying your shoes. Go to a specialty running shoe where you can be properly fitted, and replace them every 400 or 500 miles. If it turns out that you have biomechanically weak feet, you might also look into getting fitted for heel lifts or orthotics.
Surface Matters Now that you've got the right shoes, use them on the right surface. Avoid rock-hard surfaces like concrete
sidewalks and aim instead for grass or dirt trails. The idea, of course, is to run where the ground will absorb more shock, instead of passing it along to your legs.
Try to be consistent. A sudden change to a new running surface can itself be a cause of injury. Whatever you do, though, get off the concrete. It's approximately 10 times as hard as asphalt, and is easily the worst possible running surface. Runners World agrees, as evidenced by its ranking of surfaces on a scale of 1 (awful) to 10 (best): Grass 9.5 Wood chips 9 Dirt 8 Cinder track 7.5 Track 7 Treadmill 6.5 Asphalt 6 Sand 4 Snow 2.5 Concrete 1
Balancing Act In some cases, injury results simply because you've been focusing too much on your running muscles and not enough on the others. Your muscle groups are out of balance. Knee injuries, for example, often result from the fact that running strengthens the back of the legs more than the front of the legs. Your relatively weak quadriceps aren't strong enough to keep your kneecap moving in its proper groove, and it starts to hurt. Strengthen those thigh muscles, and the pain will often go away.
Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician..
free web content
Index:
0-9
A
B
C
D
E
F
G
H
I
K
L
M
N
O
P
Q
R
S
T
V
W
W
Y
|
|
