The Nike Free Running Shoe

Nike has developed a line of shoes called the Nike Free that has become very popular among long distance runners, track and field athletes, and football and basketball players. Nike Free is unique because it has a special design incorporating new technology that simulates barefoot running mechanics while still wearing shoes. The goals that barefoot running technique strives to reach, and that Nike Free has adapted, is attempting to strengthen the intrinsic muscles of the foot and leg thus preventing long term injuries.

Although Nike Free has become popular among runners there are some important things to take into consideration when deciding to buy these shoes or not.

1) Versions - If you do a little research on the Nike Free you will come to find out that there are actually many different versions of this shoe. The Nike Free can be ordered on a scale of 10.0 to 3.0 with 10.0 being the most supportive shoe and the 3.0 being the least supportive and most similar to barefoot running.

2) Ease into the Shoes - If you have never done any barefoot running, or ran in any minimalist shoes that strive to achieve the same goal as Nike Free shoes, then it is important to ease your way into these shoes. It is recommended to start off running a mile in these shoes and then gradually increasing your distance based on your body’s response to the shoes.

3) They aren't for everyone - Although Nike is continuously trying to find ways to make small changes and adding versions to the Nike Free to allow the largest population of runners to use them, these shoes still aren't for everyone. If you don't run consistently, need extra-cushioned running shoes, or are prone to ankle sprains, I would not recommend these shoes to you. The Nike Free is really built for routine runners with no other major foot problems. Furthermore, barefoot-style running requires significant changes in running mechanics to be successful. If you run in these shoes just as you would in a structured running shoe, you will put yourself at risk for becoming injured.

Nike Free technology has really changed the face of running shoes, opening a whole new vision into what running shoes could do for your feet and body. Although these shoes are becoming increasingly more popular in the running community, these shoes simply aren't for everybody. Be sure to visit with your sports podiatrist who can help recommend the right shoe for you.

Stress Fractures in Runners

A stress fracture is a small incomplete crack in a bone that is due to repeated stress in an area in the body. 95% of stress fractures develop in the lower extremity and account for 10% of all running injuries. Stress fractures are a common injury in runners because of the repeated motion that runners go through over thousands of steps. Stress fractures commonly occur in runners when they have too many miles on their shoes, change the surface they run on, or change the intensity level of their workout.

The symptoms of a stress fracture are tenderness over a localized area, pain when you put weight on the affected limb, and slight swelling around the area. Runners who are most prone to getting stress fractures are women with amenorrhea (loss of menses) because of the role estrogen plays in strengthening bones, thinner athletes, and people who are not getting the proper nutrients to replenish their bones.

It is important as a runner to make sure that you are getting the proper nutrients to keep your bones strong in order to avoid developing stress fractures. It is recommended that you get 1000 mg of Calcium per day and 200 IU of Vitamin D per day, as well as maintaining a Body Mass Index (BMI) of at least 18.5 or higher and a body fat level of at least 14%. All of these factors will help insure that your bones have the right nutrients to sustain themselves even through daily running stresses.

If you think that you may have a stress fracture then the first thing to do is to decrease the amount of exercise you are doing. It is also important to go see your doctor or podiatrist so they can take an x-ray of the site. X-rays are not always able to detect a stress fracture and a bone scan may be required. Although stress fractures can be frustrating to an athlete who is in training, it is important to listen to your doctor’s instructions to modify your workout routine or you may create a more severe injury that may require surgery and more time away from your sport.

Walking Safely for a Cure

There are many walking fundraiser events these days that truly tests a person’s endurance. The Houston area hosts several of these events every year. One of the most popular examples is the two and three day breast cancer walks in which you can walk the distance of almost two marathons. The way most of these events work is you walk all day, sleep in a tent overnight, and then get up the next morning to keep walking. While causes like breast cancer really strike a cord with people there are a couple of things that people must keep into consideration when taking on a challenge like this so that they can prevent getting hurt.

1. Listen to your body, not your mind:
Many times when people are walking or running for a cause they get very emotionally involved in their drive to finish the race. It is important to listen to your body. If it hurts, stop!! Just because you don't finish a race or event does not mean you are letting someone down or that you don't care about the cause.

2. Just because you are a runner doesn't mean you are a walker:
There are many runners out there who attempt to do one of these long walks and find themselves more sore then after they run…this is natural. Walking uses different muscles than running, so it is like your body is starting a new exercise routine that it is not used to.

3. Don't be afraid to stop for aid:
At all of these events there are always medical and podiatry tents to care for race-day injuries. One of the most common injuries seen when walking long distances is blisters. If you stop at a podiatry tent, there are many trained medical volunteers who are there to help drain your blisters and bandage you up so that the rest of your race will be more comfortable. It also prevents further trauma that can cause infection.

Walking for a cure is one of the most emotionally gratifying things you can do. Just make sure that if you attempt a walk with a distance longer than you’re used to that you know what to expect. Listening to your body and stopping for help if you need it, even if you are an experienced runner, should not be a blow to your athletic psyche.

Paula Radcliffe Looking To Medal in Marathon after Bunion Surgery

British marathoner Paula Radcliffe lately has been plagued by injuries. In fact, she had to pull out from this weekend's London marathon after breaking a toe. She since has had bunion surgery and is hoping the realigned foot mechanics will end her long stream of injuries. After running the marathon for the Beijing Olympics just four months after breaking a leg, she is focused on her 2012 goal of medaling in the London Olympics, her home city.

A bunion is an enlargement of the great toe joint. It, however, is not from a growth of bone, but rather a shifting of the first metatarsal bone due to unstable mechanics. The forces causes the great toe to shift towards the second to and the metatarsal bone to shift out of alignment. Bunion surgery, when necessary, realigns the relationship of the bones, but does not alter the underlying mechanics that caused the bunion in the first place. If left uncontrolled, the bunion can return over time and can even require a second surgery.

The best way to balance the lower extremity is with the use of a custom orthotic. An orthotic redistributes the mechanical pressures, permitting the feet to function as a more stable unit. This allows for more a more efficient gait in walking and running. It also helps to moderate the deforming forces that caused the bunion in the first place.

In 2012, Paula Radcliffe will be 38 years old. It is not unheard of for a woman of 38 to win Olympic gold in the maraton. Constantina Dita of Romania won the Beijing marathon this past summer at the same age. Lets just hope that Paula is able to rehabilitate and resume her training, injury free, while taking all the necessary precautions to allow her body to function at peak performance.

Treadmill Running...Just Slow Down!!

I was reviewing the post about Madonna falling off of her treadmill and started thinking of the multitude of injuries I see due to the perceived safety of a treadmill. True, the surface of a treadmill does absorb shock, but there is a major natural pitfall with using a treadmill.

When you run - for real, with real forward progression - you are in control. As you tire, what happens? You slow down, of course! Not so on a treadmill. We typically set a speed and stick with it the whole way, for better or for worse. Some can maintain that steady pace, but most can not. As we tire, we'll naturally shift the upper body forward and the running gait will be more unnatural. What will happen? The anterior muscle group of the lower extremity (the front of the leg) will be overworked, as will the Achilles tendon. Then comes the pain...shin splints most commonly along with Achilles pain.

So what do you do to stop it? Well, just slow down! Not by a lot...every so often, maybe after the first third of the run or walk, lower the speed by 0.2 mph. This will allow for the natural fatigue of your baby.

If you wait too long and start to feel some discomfort, drop the speed even more, by as much as 0.5 mph to even a full mph. Then, depending how you feel, slowly increase your speed. If the pain persists, be sure to visit your podiatrist sooner than later.

A treadmill is not meant to be a passive experience. Be sure to listen to your body and make appropriate adjustments along the way.