| Since the 'fitness inspired' running craze of the 1970's, | | | | individual needs. |
| Australians have embraced running and jogging as | | | | A simplistic description of a shoe is simply an upper |
| one of the purest forms of exercise. It's a | | | | (the cloth covering the foot), midsoles (the middle |
| convenient and highly effective form of fitness, | | | | bit) and outer soles (the hardwearing outer part) all |
| available both day and night (or even in your home | | | | stuck together. For running, an upper should be |
| with a treadmill), requires very little equipment, and is | | | | largely made from light weight and breathable mesh. |
| generally assumed to need very little preparation. But | | | | The midsole construction in top brand athletic shoes |
| has this assumption of 'minimal preparation' set us on | | | | is highly complex. On offer is a choice of added |
| a path towards injury? | | | | cushion, support and added durability, and the ability |
| It has often been said that one of the most | | | | to match the shoe type the wearer's foot type (see |
| common causes of running injuries is over training. But | | | | below). These days the materials are often a |
| what is over training, and should it be re-termed | | | | combination of cellular rubber (EVA's) and non-cellular |
| underprepared? | | | | polymers (heavier but highly resilient elastomer) |
| So let's explore the most common causes of running | | | | placed in areas requiring more localised shock |
| injuries that I consider related to under preparation | | | | absorption. The outer sole must have a tread pattern |
| when engaging running for fitness: | | | | designed for forward motion, and with greater |
| Flexibility | | | | durability under the strike point of the heel. |
| There is a minimum amount of joint flexibility required | | | | Correct footwear selection is critical to running injury |
| to run efficiently. Restriction in joint flexibility often | | | | free, and getting advice before purchasing might just |
| comes about from acquired muscle tightness, | | | | be the best preparation you can get. Very few |
| although there are other causes including genetics and | | | | footwear outlets have the ability to accurately advice |
| prior injury. Running with an inefficient pattern can | | | | on footwear choice, so before embarking on running |
| cause a compensatory strain and imbalance on | | | | check with your local podiatrist to see if they can |
| muscles and joints and is a very common cause of | | | | provide a video gait analysis and advise you on |
| injury. You can get lots of information on running | | | | footwear selection directly. |
| specific stretches on the internet, or if in doubt get | | | | Foot Type |
| some professional advice from a Podiatrist, | | | | Your foot shape is as unique as your fingerprint, and |
| Physiotherapist or trainer. | | | | can predispose you to a range of running injuries. |
| Running Style or Technique | | | | Foot, heel, ankle, shin, knee, thigh, hip and even back |
| Are you a heel, mid-foot or forefoot striker? Do you | | | | pain have been linked to poor foot posture whether |
| drive with your hips of power yourself with your arm | | | | that be high, low arches or essentially normal looking |
| swing? And does it really matter? There is significant | | | | feet. Only a complete running assessment including |
| debate within the running public on the best way to | | | | slow motion video gait analysis completed by a |
| run, but despite this confusion one this is for certain | | | | trained profession such as a podiatrist can detect and |
| and that is that no one technique is right for | | | | diagnose this. Don't be confused by the retail theatre |
| everybody. Some simple advice for beginners is to | | | | at some athletic stores, as foot pressure mats have |
| ensure that when running do not overstride (take | | | | no or limited correlation of foot posture or shape. |
| too large a step) and try to make contact with the | | | | The 'false flat foot' is related to excessive pronation |
| ground with your foot moving backwards and | | | | (roll of the ankle inwards) is a common cause of |
| roughly under your centre of mass/hip and not out in | | | | Achilles tendonopathy, heel pain, shin splints (now |
| front of you. Again running technique relates directly | | | | termed medial tibial stress syndrome), knee and |
| back to efficiency, so if you running style does | | | | lower back pain and more. High arches or supinated |
| match your body you should seek advice from a | | | | feet can be associated with stress fractures, ankle |
| fitness professional. | | | | sprains, outer knee and leg pain plus many others. |
| Footwear | | | | A proportion of the population require foot orthotics |
| There are at least a dozen categories of shoes, | | | | (custom designed footbeds) to help them run |
| handfuls of brands and all with their own proprietary | | | | efficiently and avoid injury. Like Optometry for |
| cushioning and support technology. Recently there's | | | | glasses, Podiatry is the only profession trained to |
| even been some parties recommending running | | | | prescribe foot orthotics, and for runners these are |
| barefoot! It's no wonder that very few of us will pick | | | | generally made from a softer resilient rubber and |
| the right shoe straight of the shelf without some | | | | specifically fitted to a correct running shoe. Orthotics |
| advice. | | | | can apply a force to the foot to realign the ankle, |
| I think its common sense in our world of hard | | | | leg, knee of foot segments themselves. Although |
| forgiving surfaces that most of us will benefits from | | | | sports stores and chemist do sell readymade arch |
| shoes that allows us to supplely adapt to the ground | | | | support, these are unlikely to provide the specific |
| and cushion or support according to our own | | | | support most runners require. |