Whether you’re one of the many who will be grinding out 26.2 miles come Marathon Monday, or even the occasional jogger, all that pounding can take a toll on your body—especially your feet.
We asked Dr. Christopher Chiodo, an orthopedic surgeon and chief of the Foot and Ankle Division at the Brigham and Women’s Hospital for some tips on caring for our feet. Dr. Chiodo has been in practice for 10 years and often treats elite athletes with foot and ankle problems. Next
Pick the right shoe
Try to avoid buying a shoe based purely on fashion. Dr. Chiodo says that various shoes have different qualities needed for both importance and safety. For instance, running shoes optimize pronation control and cushioning while court shoes maximize traction and lateral stability, which are important for jumping, landing, and cutting. Next
Watch where you run
Uneven ground may enhance your workout but can also predispose someone to ankle sprains, Chiodo says. While a track may be boring, it has some shock absorbing material while running on a street filled with potholes does not. Next
Try to avoid heels
While they may be fashionable, high-heeled shoes are unnatural and alter the stress distribution in the foot, Chiodo says. Specifically, heels result in excessive loading of the forefoot (ball of the foot). This is often exacerbated by a narrow toe box and the presence of hammertoes, which further load the ball of the foot. Next
If the shoe fits...
Finding and wearing well-fitting, comfortable shoes is very important, Chiodo says. One useful strategy is to shop at a store that will allow you try out the shoe for more than a few seconds. Ideally, you should be able to jog or run in a pair of sneakers, without any sales pressure, prior to buying them. Next
Ease into it
Whether you’re training for a marathon or just beginning to run, gradually increase the amount of running you’re doing, Chiodo says. Your feet and muscles need time to adjust to all that pounding and stress. Back to the beginning
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