04 Jun Variety Helps Prevent Running and Walking Injuries
The Masterton Foot Clinic team explains why variety helps prevent running and walking injuries
Walking and running are among the most popular sports and leisure activities worldwide, and running is known to have a myriad of health benefits, including improved cardiovascular health and fitness, and it has even been shown to reduce early mortality by as much as 45%. However, as walkers and runners will know, these forms of exercise can also result in various injuries – up to 79% of all runners sustain an injury from running, and 97% of these are in their knees, feet, lower legs or ankles.,
Common injuries include muscle, tendon and ligament strains and sprains, knee injuries, stress fractures, shin splints, and plantar fasciitis (pain in the underside of the foot)., Most importantly, a lot of damage is done by overuse injuries, such as stress fractures and repetitive strain injuries, that accumulate over time and happen from repeated micro‐traumas.
Today, we’ll look at how wearing a variety of shoes can help to distribute the impacts that running and walking can have on your body, and reduce your risk of injury by as much as 39%.
What’s The Best Way To Prevent Injury Through Footwear?
There are countless types of running shoes available today, each claiming to have different features to prevent injury, including cushioned soles to reduce the load when striking the ground, motion control to reduce the amount of twist and movement, and even minimalist running shoes that aim to mimic barefoot running. Because each shoe design works to alter the way your feet and legs move, different injuries can be prevented by wearing the right shoes for the occasion. For example, running or walking with a shoe that has an elevated heel might reduce Achilles tendon strains and injuries.
So which shoe is the best? The research is in, and it suggests that the optimum solution is to rotate among them all.
In a first-of-its-kind study, researchers in Luxembourg found that runners who wore multiple shoes had 39% fewer injuries. This could be because different shoes distribute the impact forces of running and walking in different ways, which lessens the strain on any particular muscle, joint or ligament. Most walking and running injuries happen because of low-grade, repetitive strain over time that eventually pushes a body part past its breaking point. So, rotating among different models of shoes means that you’re less likely to become injured.
But shoes are only part of the solution. The researchers also found that people who exercised on a range of different surfaces, such as concrete, sand, and grass, as well as running at a variety of paces, varying between flat and steep gradients, and having day-to-day variety in distance and intensity,reduced the amount of injuries.
How Can I Include Variety When Walking And Running?
Here are a few ways to mix things up:
- Vary your shoes: Try to have a few different pairs that you like to run in, and rotate these as much as possible. You might want to have a lighter pair for short fast runs, and a sturdier, more supportive pair for longer runs, along with trail shoes for exercising off-road.
- Vary the surface: If you always run or walk on the treadmill, try going outside. If you always run the same loop, try going in the opposite direction. For a change, look for an off-road scenic trail among the bush, and if you normally run on the flat, look for ways to include hill runs.
- Vary your distance and speed: Each time you run, try to either run further or faster, or on other days, run for a shorter time or at a slower pace. You could even try doing a longer run at a slower pace – the possibilities are endless.
- Try a different exercise: Instead of only running and walking, exercise other muscles in your body by trying something different – you could go for a swim, hit the gym, or even attend a dance class.
- Insert orthotics: Varying the surface of the innersole in your running or walking shoes with custom orthotics is a great way to prevent injuries, and reduce the stress on your body if you already have one. Podiatrists are able to prescribe a range of orthotics, including softer orthoses that rebound after impact from running, and orthotics to support less than ideal foot positions or high or flat arches.
If you’re concerned about injuries from exercise, our supportive podiatrists are here to help, with a comprehensive examination and a range of solutions to support your needs. At Masterton Foot Clinic, we have a wide selection of footwear for running and walking, as well as orthotics to support your overall foot health.
To book an appointment with one of our friendly podiatrists, contact us here.