Running shoes, running, running injuries and chiropractic care.
I need new running shoes. At my family’s request to add more fitness options we purchased a treadmill to extend the running season as no one in my family ( sheepishly I include myself here) are too keen to be running outside in the snow, snow shoeing is an altogether different activity.
So the giant box arrives and my son and I assemble the beast. This was made more difficult than it needed to be by two Lego lovers who should follow instructions better.
That aside, I needed new running shoes. This for me is about as appealing as Christmas shopping, there are too many choices, too many features, most of which are not suitable for many people.
There had been a trend to minimalist running shoes, shoes that were barely there to benefit people who wanted to get in on the barefoot or toe running trend that had been prevalent of late. I am not one of those people, at 190+ pounds minimalist shoes are not for me and I have not trained myself to be a forefoot running person.
If in the market for new running shoes for the purpose of running I would recommend you visit a running specialty store at least to have a discussion of what type shoe or even brand of shoe works for you, also bring your old shoes with you for the sales associate to look at.
Simple tips that you can apply if you’re shoe shopping.
Arches- Do the arches of your feet rest on the floor when you’re weight bearing, i.e you have flat feet? Then a shoe that has more support on the inside of the shoe are better, how can you tell if a shoe has more support for the arch? Grab a shoe and try to wring it out like a dish rag, can you? This is probably not a shoe for you. More supportive shoes often have an insert of some other material in the arch area. Second squeeze the heel, can you squeeze the sides together or are they stiff? Stiffer shoes won’t allow your ankle to roll in as much keeping a more neutral position.
Weight-Are you like me and are a heavier runner, you might want a more cushioned shoe, when you run you are landing with a force usually 2.5 times your weight again and again, in a mile you make approximately 2000 of those impacts, so you can see how cushioning might play a role. Also keep in mind that the foam will deteriorate with time and impact so you probably need to replace those shoes more often, as often as every 3 months depending on mileage.
Try before you buy- Before you shell out big bucks, try the shoes out, go for a short jog in the store, wear them for a bit. If they’re uncomfortable in a few minutes they’re not for you.
Size-Get sized, just like women’s clothes, a size 10 from one manufacturer may not be the same as another.
Don’t shop by fashion, colour, brand or price.
What does this have to do with chiropractic? As I mentioned running puts a lot of force through your joints, from your feet all the way up the legs to the knees, hips and eventually your spine. Starting to run is a big change for your body. Injuries to runners occur when you make a change of more than 10% to any running parameter, distance, speed, stride length etc. As a chiropractor I can help your body manage this change and the forces inherent with running.
For my other blogs in this series or other topics visit here www.drkevinfinn.ca