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It’s a great time to hit the road and start jogging, but take some precautions to avoid injuries
1.800.568.4321 Finger Lakes Eye & Tissue Bank
By Deborah Jeanne Sergeant
J
There’s more to becoming a jogger than tossing on sneakers and charging out the front door now that the snow is melting. By preparing, you can avoid injury and stay more comfortable as you make jogging your fitness activity. “Consult your physician before beginning any running program,” said Rosanne Pickard, yoga instructor and running enthusiast with Personal Fitness, Inc. in Syracuse. Once your medical doctor gives you a green light, get the right shoes, especially if you have flat feet, high arches or health concerns such as diabetes. The choices can be overwhelming Pickard because of the huge variety of brands and styles of running shoes. “It’s not necessarily the most expensive or a certain brand but you should get the right fit to get off to the right start,” said Karen Kemmis, physical therapist with physical medicine and rehabilitation at SUNY Upstate. Knowing the needs of your feet is essential for picking the right fit. “Generally speaking, the flatter your feet the more arch support with less cushion is recommended for stability or motion control,” said Oswego health physical therapist Jason Pratt. “If you have high arches cushioned soles would be recommended.” A sporting goods or running-specific store can likely help you find just what you need. Some are equipped with treadmills so an expert can observe your running gait and find the shoe that will best support your feet. You may have a few issues you don’t
realize that could result in injury over time. “Find shoes that matches fit and function,” said Mike Bersani representing Fleet Feet in Syracuse. “Take into account the shape and volume of your foot and what your feet do naturally. Going to a specialty running store can help people. There’s more service available and more knowledge of walking and running. They’re able to talk about injury prevention.” Bersani recommends running shoes that are one-half size longer than your regular shoes to allow for swelling and plenty of room for the toes. Choose moisture-wicking socks to keep your free dry and blister-free. Cotton is usually a poor choice since it holds moisture against your skin once it is wet. Diabetics should consult their health care providers when choosing socks. “The $10 pair of socks will last longer Pratt than a $2 cotton sock,” Bersani said. “People don’t even take it into consideration. They see $10 socks and there’s sticker shock, but they last longer and are better for the foot in the long run.” Most sporting goods stores also carry moisture-wicking clothing, including sports bras for women. Bersani estimates that 80 percent of women wear the wrong size and that many keep them too long. “They usually last 52 washes,” he said. Select light layers of clothing that you can peel off as you become warm from exertion. Hydrate before, during and after
jogging, especially during warmer weather. Once you are shod and clothed for running, warm up by walking five to 10 minutes. Stretch the quadriceps, hamstrings, and calf muscles for 30 seconds apiece without bouncing. You should feel mild discomfort. Walk for a few minutes then jog for a few minutes. As you become more and more fit, you should be able to decrease the walking time and increase the jogging time. “Learn the basics of good running technique,” Pickard said. “Keep arms at waist level, relax your hands and shoulders and maintain good posture. Do not pump your arms across your chest and avoid bouncing, try to land softly in order to reduce stress on your knees and joints.” Inhale through your nose and completely fill your lungs before exhaling. Don’t start out jogging on uneven terrain. It’s more challenging and you’re more likely to get hurt. If you have a choice, a running track will provide a softer, more forgiving surface than asphalt. Take time to cool down when you’re Kemmis done. Don’t stop with your heart rate high. Reduce your pace to a brisk walk and then a walk until your heart rate slows. Always let someone know where you’re going and how long you plan to be gone for safety’s sake. Wear reflective clothing that makes you more visible to traffic if you’re jogging alongside a road. Use the sidewalk and against the flow of traffic so you can watch for oncoming vehicles. April 2011 •
IN GOOD HEALTH – CNY’s Healthcare Newspaper
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