Amateur running is becoming increasingly popular in today's society. In the last seven years alone, the number of participants in running marathons has increased by 500 percent. Running clubs and running communities are opening up, and people are no longer embarrassed to go outside for a run. "Sport Express" has touched on the topic of sneaker selection before, but why is it so important?
What are the consequences of the wrong choice of running shoes and how to avoid injuries during jogging, says personal trainer "Academy of Bodybuilding and Fitness", certified coach of "Innovation Hub FC Barcelona" on physical training in team sports, as well as a former professional athlete and member of the Russian national athletics team Anastasia Fedyaeva.
During walking, running and any other physical activity, the foot is the first to touch the surface. Consequently, the shoes we wear play an important role. They determine how the load goes further down our body - to our knees, pelvis and spine.
The human foot has physiological curves, which the chosen shoe should follow. Only if the shoes are chosen correctly are the muscles and ligaments able to convert the impact load and distribute it rationally throughout the body.
In running shoes, the sole of the heel is always thicker than the other parts of the foot, since it is the heel that absorbs most of the shock load.
Foot Injuries That Can Occur While Running
Plantar fasciitis. Plantar fascia is the large ligament that supports the arch of the foot. The ligament is stretched as a result of improper load distribution on the foot while running. Frequent repetitive stress on this area leads to small tears. This leads to pain and swelling.
Stretched ankle ligaments. In other words, what happens when the foot is sprained. Severe pain, swelling at the site of the sprain, and an increase in body temperature at the location of the injury are only a small part of the effects of an ankle ligament sprain. In serious cases, with complete rupture of ligaments, surgery may be required.
Stress fractures. Occur when there is systematic impact loading of the foot, when the load is not cushioned by the sole of the shoe and is not evenly distributed. Like a hammer, each step of running in unsuitable shoes delivers a localized blow to one area of the bone, where it eventually forms a fracture.
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Knee ligaments have to work harder to keep the knee in position. With poor grip of the sole of the shoes on the pavement and further improper load distribution, the ligament apparatus becomes inflamed. Very often the patellar ligament itself becomes inflamed.
A runner who does not pay proper attention to proper sneaker selection may eventually experience bouts of knee pain. The very same shock load that the feet do not absorb is transferred up the body and the knees take the hit. The consequence is the gradual destruction of the cartilage of the knee joint - arthritis.
Knee injuries from improperly worn running shoes
Meniscus injuries. The meniscus of the knee joint is a kind of gasket between the articular surfaces that acts as a shock absorber for jumping, running and sudden movements. Meniscus injuries are a common injury among people who actively participate in sports and are the most common internal knee injury.