HOW TO GET RID OF THE FEET PROBLEMS IN RUNNING?
Obviously we have to understand that our feet are the part of our body that is responsible for our contact with the ground. Therefore their strength, perception and skill determine the body's interaction with the ground.
Our feet do not have their own separate function, they are only providing service for the body's movement over support. The problems start when our feet's activity goes beyond their main "job".
This activity may be manifesting itself in many different ways, such as:
- landing with more tension then is necessary;
- landing (putting the body weight and keeping it long) on the part of the foot which is
not supposed to hold the body weight, for example, the outside front part of the foot -
fifth metatarsalas;
- landing with active supination (rotating in) or plantar flexion (pointing toes),
- pushing off from the ground.
All mentioned above lead to the same thing - overloading of supportive tissues, including bones, ligaments, tendons, and muscles.
So, what is the solution to the problem?
- First of all, do not be active with your feet during support time. Land on the forefoot (ball of the foot), that is, put your body weight on it, but not on any other part of the foot.
- Second, keep your foot in neutral position.
- Third, do not push/toe off with your feet.
In order to get the proper feeling of landing on the ball of the foot, use barefoot running on the grass, sand, or carpet or wooden floor, do hopping with a rope on two or one leg.
To keep your feet in neutral position, do dorso-flexion strength exercise for the feet.
To avoid push off action, concentrate on the opposite - pull the foot from the ground and do hamstring exercises to develop their strength.
In general, you need to pay attention to your perception development, with focus on your feet feelings of pressure, muscle tension and efforts, time of support and lightness.
Dr. Romanov
