Last year a man entered the New York City Marathon. The race started and immediately he was the last of the runners. It was embarrassing. The guy who was in front of him, second to last, was making fun of him. He said, “Hey buddy, how does it feel to be last?” The man replied: “Do you want to know?” and he dropped out.
Running seems to be a hot topic lately. Everyone seems to be entering marathons, taking up jogging, or something related to running. Running can provide your body with many healthy benefits, but it can also make you vulnerable to a variety of problems if not done wisely.
During jogging or running, 26 bones in each foot, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together. Running experts say jogging requires a slow and steady approach. Proper pacing, shoes, and stretching routines are an absolute requirement!
Avoid using just any pair of sneakers lying around the house, however. Buy proper shoes designed for the rigors of running. And if you are overweight, you might consider a less strenuous but beneficial activity such as bicycling or swimming to avoid injury.
It may be a good idea to alternate your regime between walking and jogging. Plan a regular routine and stick with it. If you are an active and regular runner or jogger, I can check for any potential stress on your lower extremities.
Avoiding Injuries and Pain
Debilitating muscle strain or serious injury often result when runners or joggers don’t slowly evolve their routine from slow to vigorous. A four-day-per-week conditioning program for 12-16 weeks is generally a good program to follow and get yourself into the groove of running.
You can also prevent injuries by using proper foot hygiene. Keep your feet powdered and dry. This helps prevent blisters.
If you develop recurring and increasing aches and pains from jogging, stop running and contact our office for an appointment.
The most common injuries associated with jogging and running are:
- Runner’s knee. This is a common term for knee pain. Excessive pronation, or rolling in and down, of the foot, is often the culprit. We may recommend orthoses (arch supports or shoe inserts) to alleviate the problem.
- Shin splints. These are painful, and occur in the front and inside of the leg. Shin splints are caused by running on hard surfaces or overdoing your stride. Try changing your running technique or use an orthotic device.