Care of your Feet and Shoes
Your first clinic is your most important clinic – June 7th at the Road Runner Store in Carytown.
Thom and his staff are very good at fitting you and helping get you into the right shoe and all the
technical shoe stuff is best left to them.
Your feet and your shoes are the most important pieces of equipment you have and you need to
take care of them. There are two articles below that provide you tips on the proper care of your
shoes and your feet.
The first article deals with SHOES and the various parts of the shoe…a very good idea for every
runner is to have 2 pair of training shoes. Especially in these hot and humid Richmond summers.
The heat and humidity will break your shoe down very quickly and alternating shoes is a great
way to extend the life of the shoe. Additionally keep your shoes in a dry place. Don’t store them
in the back of your car in the direct sun, or in a damp place where they cannot air out. Wet damp
shoes not only break down quicker but also are the cause of foot issues like Athletes Foot.
Welcome to the Shoepedia
Pronation, eyestays, heel-strike -- you may think you know everything about your running shoes, but there's a lot more to
these terms than meets the eye. Here's an easy-to-use guide to all running shoe-related information.Published 01/31/2008
The Upper
In the most basic terms, the upper is the top part of a shoe that encases the foot. It's made from a soft, breathable mesh that gets stretched around a
foot form, or last, to mold it into shape. This mesh is reinforced with more durable material and molded plastic that hold the foot in place. Here's how all
the individual pieces of the upper determine how your running shoes feel on your feet.
1. Laces
These are used to pull the upper around the arch and shouldn't apply too much pressure at any one point. You should never feel your laces. If you do,
either they're too thin or the tongue isn't thick enough.
2. Tongue
The soft material of the tongue should be pulled up tight to protect the foot from the pressure of the laces and line up straight between the eyestays.
This is why it's important to use a tongue's lace keeper to hold it in place.
3. Overlays
These reinforcing strips work with the laces and eyestays to make the shoe conform to the shape of the foot.
4. Collar
Made out of a soft material, the collar should wrap just below the ankle and supply a snug, gap-free fit.
5. Vamp
The part of the upper that surrounds the toebox. If you can pinch a quarter inch, the vamp is too baggy. If you can't wiggle your toes, it's too tight.
6. Saddle
A reinforced mesh that works with the eyestays and laces to tightly wrap the midfoot and support the arch. If the saddle isn't snug, the heel won't lock
in place and the foot will move inside the shoe, causing blisters.
7. Eyelets
The laces run through the eyelets (which are anchored by the eyestays) to tighten the upper around the foot. If you feel pressure under a particular
eyelet, you don't have to use it to tie your shoe.
8. Heel counter
The overall fit of the shoe isn't perfect unless the heel sits flush against this stiff backing. Tapping the foot back into the heel counter will lock it into
position.
The second article deals with care of your FEET. Blister care, skin care, pedicures, etc.
Care For Your Feet
Your feet are the foundation of every stride you take. Time to start treating them that way By Hal Higdon Published 09/13/2007
Our feet absorb more force during running than any other part of the body. Our feet propel us. Our feet have the absolute power to make running
comfortable--or miserable. Our feet ache, blister, sweat, crack, peel, itch and smell. Our feet are essential.
So why is it that so few runners give their feet proper care? We stretch our hamstrings, tighten our stomachs and carbo-load our muscles, but barely
pay any attention at all to our feet.
Which is especially misguided when you consider that, after the knee, the foot is the most frequently injured body part. Fact: One in five Runner's
World readers has had a foot injury in the last 12 months, according to a recent survey.
What's more, foot anomalies can lead to pain and injury of the shins, knees, hips and lower back, making us injury-prone when we really shouldn't be.
Yes, it's time to start acknowledging the importance of your feet. Today.
Find the Perfect Fit
Proper shoe selection is vital to foot health--not merely the shoe brand and model, but the fit. "Bad shoe fit can cause a multitude of problems for your
feet, everything from numbness and burning to blisters and painful calluses," says Rick Braver, D.P.M., a podiatrist in Englewood, N.J., who treats
many runners. Shoes that are too short can cause black toenails. Shoes that are too narrow in the forefoot can cause pinched-nerve pain, bunions,
corns or calluses. Shoes that are too wide allow the foot to slide around, which causes undue friction, which in turn can lead to blisters. And so on.
Unfortunately, many shoe stores carry only the most popular sizes. If you have especially large, small, narrow or wide feet, your shoe choice may be
limited. Some brands offer width sizing in a couple of models--particularly New Balance, which offers three or four widths with every model. Orthotics
wearers or runners with high arches often need shoes with more depth. So if you require a shoe that's anything out of the ordinary, you need to shop
around. As always, your best bet is a specialty running store.
And when you go shopping, seek out a pedorthist. A few running stores have these shoe-fitting specialists on duty, but runners too often depend on
salespeople with limited shoe-fitting knowledge. This is particularly true in big sporting-goods chain stores, where the person selling running shoes may
not even run.
Even if you do get the right fit, realize that shoes shrink over time, particularly if you get them wet often (either from excessive sweat or precipitation).
And while your shoes are shrinking, your feet are getting bigger and wider. Not overnight, mind you, but over the years your feet can expand two full
sizes or more. Which is why you should be measured every time you buy shoes. (For more shoe-fitting tips, see "Get Fit Now" above.)
Extend Your Tread Life
Once you purchase shoes with the right fit, you then need to maintain them and replace them when they're worn out. The average life of most running
shoes is 350-500 miles, but if you're a heavier or taller runner, or if your gait isn't smooth, you may need new shoes sooner. Even you light-footed
types should know that shoe materials deteriorate fairly quickly; after just 100 miles, a running shoe loses some of its shock-absorption.
After a wet run, many runners throw their shoes next to a heater or put them in direct sunlight to dry. Bad move. Over time, this will cause your shoes
to shrink. Nor should you stash your running shoes in an unheated garage or on the outside porch in cold weather. Cold temperatures make the
midsoles harder and less cushiony. It's best to store your running shoes in the house away from the heat after removing insoles or orthotics.
A tip: If you run every day, invest in multiple pairs of running shoes so you always have a dry pair. And pay attention to the condition of your shoes,
especially the midsole, the section between the outer tread and the "upper" that your foot fits into. If the midsole is compressed, brittle or feels
unusually hard, it's probably worn out. If so, don't use the shoes for running. Gardening maybe, but not running.
Examine Your Loafers
Fit is just as critical in your non-running footwear as it is in your running shoes. Generally, a shoe you can lace up will fit better than a shoe you can't,
such as loafers or pumps. When trying on dress shoes, put on the socks you would normally wear with them. Same goes for orthotics. If you use them
in your dress shoes (a good idea), make certain you wear them when trying on new shoes.
Also, dress shoes with rubber soles offer more cushioning than hard-soled shoes. And as any podiatrist will tell you, high-heeled shoes should be
outlawed. Aside from the agony of squeezing your foot into them, impact forces for high heels are six times what they are for regular shoes. New York
City-based pedorthist Robert Schwartz says if you like to wear heels frequently, don't go any higher than 1 inch.
Utilize Your Sock Options
Ill-fitting socks are one of the primary causes of blisters. Wet socks and cotton socks can also cause blistering. Dave Zimmer, owner of Fleet Feet
Sports in Chicago, always points his running customers to a rack of form-fitting socks made of acrylic materials. He stocks many different styles of
socks for runners: five brands and four thicknesses. "Fit is as important in socks as it is in shoes," says Zimmer.
Fortunately, socks cost significantly less than shoes, so you can afford to experiment. Just make sure you try on socks with your running shoes. When
you do find a brand, style and fabric that works for you, buy several pairs. But keep in mind that the pair that works well in a summer 5-K may not
provide the same comfort during a marathon or keep your feet warm in winter. With so many sock options, there's no excuse for wearing the wrong
pair.
Soften Your Skin
Some runners are particularly prone to dry feet, which invariably leads to painful cracking feet. The solution: use a moisturizer such as Neutrogena foot
cream every day. Rub it into the skin until your feet feel soft and smooth. The best time to moisturize your feet, says Stephanie Marlatt Droege, D.P.M.,
a podiatrist from La Porte, Ind., is immediately after a bath or shower. "Applying moisturizer at that time will help retain some of the water from your
shower," says Droege.
For those especially prone to blisters, Lowell Weil, D.P.M., a podiatrist in Des Plaines, Ill., suggests using a skin moisturizer or lubricant not only on the
skin, but also outside your sock to cut down on the friction that causes blisters. Various brands of petroleum jelly work well here, as do non-petroleumbased sport products such as Bodyglide.
Keep Them Dry
Some of you suffer from dry feet, while others suffer from sweaty, wet feet, which makes you more prone to athlete's foot and other fungal problems.
Keeping your feet dry isn't easy, as you have approximately 125,000 sweat glands in each foot, and each foot can produce 4 ounces of moisture a day.
For this problem, lightweight, breathable, moisture-wicking socks are the way to go. But you'll also have a moisture problem in winter if you slog
through slush, snow and puddles too often. Again, moisture-wicking socks will help, along with a pair of waterproof trail-running shoes. As always,
make sure your shoes are dry before wearing them again. And never wear damp socks.
Fight That Fungus
Athlete's foot is a fungal infection that causes itchy scaling, redness and blisters on the toes and soles of the feet. It hurts, too. Athlete's foot and other
foot fungi thrive in dark, moist areas, which is why keeping your feet clean and dry is the best prevention. Other preventive measures: change your
socks often, use antiperspirants on your feet and wear flip-flops in locker rooms (a.k.a. breeding grounds for athlete's foot fungus).
If you get athlete's foot, treat it with an over-the-counter fungicide. It's important to do this as directed two or three times a day for two to four weeks. In
other words, stay with the treatment, as the fungus can linger after the symptoms are gone. If the fungus comes back, alternate medications; athlete's
foot fungus can build up resistance to a particular fungicide.
Cool Down Your Toes
If your feet swell or get overheated when you run, consider applying ice or soaking your feet in cold water immediately afterward. Adding Epsom salts
to the cold water helps some runners, but the downside of using salts is that, if overused, they can make your feet too dry.
Another option: Run cold water from a garden hose over your feet. Or if you happen to end your run near a cold stream, stick your feet in the water for
a few bracing minutes. If your feet tend to get noticeably swollen after your runs, lay down for several minutes with your legs raised and use an ice
pack on them. Just don't keep the ice on your skin for more than 20 minutes, or you'll risk frostbite.
Get Professional Help
Chic people have been getting pedicures for years in order to have beautiful-looking toenails to display in open-toed shoes. But having a pedicure isn't
merely cosmetic. A pedicurist can trim your toenails (especially important before a big race), treat debilitating calluses, moisturize the skin and
massage the feet.
Some podiatrists offer pedicures, but you'll probably pay less and get more thorough treatment if you can find a well-trained pedicurist operating out of
a health spa or salon. "Well-trained" is the key, since not all pedicurists are equal and know how to treat runner's feet. Ask your podiatrist for a
recommendation, talk to other runners who have had pedicures or check at your local running store for a referral.
Find the Rub
A weekly massage will do wonders for your feet (not to mention your outlook), and it will be most effective if you guide the therapist to the problem
spots. Also, consider self-massage (see "Put Your Thumb on It," below left). One good trick: use a wooden foot roller (available at many health-food
stores and running shops) to stimulate the foot muscles. Rolling two or three golf balls or even a rolling pin under your feet also works well.
Reflexology is the next step up from regular foot massage. Its practitioners--called reflexologists--believe the feet are a "mirror" of your body. They
believe that particular areas in the feet correspond to particular organs, glands and body parts, so working a specific spot on the foot will help heal the
corresponding body part. Whether you agree with that or not, reflexologists invariably give great foot massages. (For more on reflexology and to find a
reflexologist near you, check out www.reflexology.org.)
Practice Damage Control
It's the old story: If you attend to a foot problem right away--be it a blister, callus or tender area--chances are good it won't develop into something
debilitating. Says Weil: "Blisters left untreated can become seriously infected and painful. Ingrown toenails and sore calluses shouldn't be ignored,
either. Both can be treated quickly and easily by a professional."
If you get a blister, try leaving it alone for 24 hours. It may heal itself. If the fluid isn't absorbed in that time, puncture the blister using a sterilized needle
and drain the fluid. Always be careful to preserve the outer skin, which will protect the blister. Then apply Vaseline or Preparation H and cover with a
gauze pad or bandage, or try a specialized new Band-Aid product called Blister Block. (All these coverings can be used preventively as well.) If you get
blisters often, you may need to change shoes or try a commercial insole such as those from Spenco, Sof Sole, Dr. Scholl's or Sorbothane. Insoles can
help reduce the friction that causes blisters.
Put Your Toes to Work
The foot needs strength-training like much of the rest of the body. "Many injuries are directly related to weak feet," says John Pagliano, D.P.M., a Long
Beach, California-based podiatrist and author of several books on running injuries. "If the muscles are weak, they will not move the foot into its proper
running position. The foot flops around instead of pointing straight ahead. Also, the stronger your foot and leg muscles are, the faster they can propel
you forward."
The simplest way to strengthen your feet is to kick off your shoes and go barefoot whenever you can. And two or three times a week, take a few
minutes for these foot exercises:
1. Toe rises. Standing with feet slightly apart, rise up on your toes 20 times.
2. Heel drops. Standing with toes on a step, drop the heels below the step (and back up) 20 times.
3. Towel pulls. Put a towel under your foot and pull at it with your toes for 30 seconds.
4. Toe grabs. Grasp a pencil or marble with your toes.
5. Alphabet practice. Trace the letters of the alphabet (A to Z) on the floor with the big toe of each foot.
Get Fit Now
Finding the right running shoe may be the most important thing you can do for your feet. Here are some buying tips:
1. Be prepared to spend at least 20 minutes at the store. You want to give yourself plenty of time to try on a variety of styles, models and sizes.
2. The best time to shop for shoes is at the end of the day or after a run. That's when your feet have swelled to their maximum size.
3. Get your feet measured (length and width) by knowledgeable store personnel. Even if you know your size, have both feet measured. If the sizes
differ, fit the larger foot.
4. Sizes vary among brands. Judge a shoe by how it fits your foot, not by its listed size or by what you think your shoe size is.
5. Wear the socks you expect to run in. If you wear orthotics, put them in the shoes you're considering.
6. Stand during the fitting process. There should be about a half-inch (the approximate width of a thumbnail) between your longest toe and the end of
the shoe.
7. Make sure the ball of your foot fits comfortably in the widest part of the shoe. The heel should fit snugly without any slippage.
8. Walk around the store in the shoes. Jog a little. If possible, take a few strides outside to see how the shoes feel. Some specialty running stores have
treadmills for this purpose. If so, jog on it for a minute or two to test your shoes.
Put Your Thumb on It
Massaging your own feet isn't like having someone else do it, but, if done correctly, it's just as effective, and it doesn't cost a dime. To do it right,
reflexologist Laura Norman of New York City suggests using moisturizing lotion first.
"Then I do a general foot rub as the preparation phase," says Norman. After preparing the feet for several minutes, dust them with powder and
continue to massage until your feet feel smooth "Then do some 'thumb walking,' " says Norman. To do this, hold one foot at the toes, heel or ankle, and
place the thumb of your other hand on the sole of the held foot. Apply steady pressure with that thumb, moving up and down the sole like a caterpillar.
See you on the road – Coach Greg R