Is Running A Good Workout?

Running is incredibly healthy. It strengthens the body, boosts happiness, improves cognitive functioning, and can help prolong life.

Each time the feet strike the ground, the weight-bearing joints have to absorb this force. That’s a very heavy burden. The shock from this impact is felt in the feet and travels up our spine. This can cause stress and strain on the joints, which can lead to pain and injury over time.

If you’re running wrong, it can put a strain on your joints and other areas of the body, including your feet. Continue reading to learn how to combat the detrimental effects that running can have on your feet so you can keep this cardio hobby for years to come.

How to Get Started Running

If you’re new to running, or returning after taking time off, you probably have lots of questions: What to wear? How far to run? How fast? How often? What to eat and drink?

What should I wear?
Follow the “10 degrees” rule: Dress as though it’s 10 degrees (Fahrenheit) warmer than what the thermometer says. So, if it's 30 degrees, dress for 40 degrees. Running warms you up!

Your running shoes should have fewer than 500 miles of wear. Don’t run in tennis, gardening, or casual sports shoes—they lack the support you need to repeatedly land on a hard surface. Book an appointment, we can help you choose the right shoes.

How far should I run?

Think minutes, not miles, and aim for 20–30 minutes of continuous activity for your first few workouts. Unless you’re fit from another aerobic sport, start by alternating 2 minutes of brisk walking and 2 minutes of easy running for those 20–30 minutes. What’s “easy”? You should be able to speak in full sentences. If you feel breathless, ease up.

Should I run every day?

No. Very few runners do, even at the sport’s top levels. Start with every other day (even if you're walk-running), so your body has 48 hours to recover between efforts. You can do something else on alternate days if you wish, such as cycling, swimming, or a strength workout, but take at least one day a week completely off.

What if something hurts?

Most new runners feel some mild muscle soreness, most commonly in the front (quads) and back (hamstrings) of the thighs, and/or in the calves. This soreness is normal and will usually go away a day or two after each run. It will also lessen over time as your muscles adjust to running. If something hurts enough to cause limping, take a couple of days off, gently stretch and massage the area, elevate it, and apply ice (wrapped in a towel, or an ice pack) for 10 minutes, several times a day.

If you're still in pain after a week of self-treatment, it's a good idea to seek medical attention.

Did the pandemic cause your heel pain?

People might think that spending a lot more time at home for an extended period of time would be a good thing for the heels. For others, the change in routines can have the exact opposite effect!

Just like any other part of your body, feet and heels need support, conditioning, and care to remain in peak shape. As we all (understandably and necessarily) take steps to protect ourselves and others during this COVID-19 crisis, the changes in routine can have unforeseen and unfortunate consequences on the health of feet and ankles.

And, quarantine or not, heel pain can really make your days miserable!

Troubleshooting Heel Pain In an Age of COVID-19

Heel pain, as said many times, can have many potential causes and contributing factors. So the triggers for your “quarantine” heel pain may not be exactly the same as others, even in your own household!
That said, here are a few of the possible culprits (and solutions):

Culprit 1: Going barefoot for most (or all) of the day.
Spending almost all your time at home, you might only spend a few minutes per day wearing anything other than socks (or maybe fuzzy slippers) on your feet.

Without shoes, your feet aren’t getting the regular cushioning and support they expect to get, and taking the full brunt of impact forces when you stand and walk. Do this for several days in a row without a break (instead of just the weekends), and those heels can start to get chronically aggravated.

Solution:
Continue to wear your shoes indoors at least part of the day, especially when walking around on hard floors. This is extra important to typically wear orthotics as well.


Culprit 2: Too little activity
Although “rest” can be an important component of treatment for an acute flare-up of heel pain, an overall sedentary lifestyle can actually increase your risk of developing a chronic issue.

Solution:
It’s important that you not let COVID-19 be an excuse to dramatically scale back your level of physical activity. While the ways we are used to getting exercise (work, shopping, team sports, etc.) may not necessarily be accessible right now, we should still find alternative, social-distance-approved ways to get moving. Consider incorporating arch, heel, and calf stretches into your daily routine.


Culprit 3: Too MUCH activity
On the other hand, some people might see a dramatic increase in their activity levels during this time! Hopefully, doing so in ways that are safe, socially distant, and in accordance with state and local guidelines!
This might be a situation if you’ve started to get a little stir crazy at home and are spending a lot more time on walks or runs than you used to—or if you’re spending your day chasing children or dogs instead of sitting at your desk.

Solution:
Make sure you start out slowly and listen to your body, only increasing the intensity by about 10 percent per week. Also, make sure you are wearing proper athletic shoes—meaning they fit, are in good shape, and are appropriate for the activity.

What If Heel Pain Persists?

If you act early enough, most mild to moderate heel pain can be stopped in its tracks through home-based solutions. However, sometimes pain persists.

Heel pain that is affecting your quality of life is an urgent concern, and our Clinic is still open to treating patients with certain foot care needs. At Pioneer Podiatry we are rigorously following all applicable guidelines to keep our office as safe and sterile as possible.

If your heel pain won’t go away and you aren’t sure where to turn at a time like this, please give us a call. We can help you determine whether you should see us for an appointment, or if there are additional steps you can take at home that we’d recommend first. Either way, our experts will help guide you to the appropriate next steps for your situation, regardless of what they may be.

Keep Your Feet Healthy This New Year

Now that 2021 is over, it’s time to start thinking about New Year’s resolutions. A popular one is to start taking better care of our health.

And while this is a great idea, Pioneer Podiatry Specialists find that most people make the mistake of not thinking about foot health until they have a problem.

However, as any podiatrist would tell you, keeping your feet healthy is beneficial to your overall health. They can be an indication of what is going on with the rest of your body, ranging from poor posture to diminished blood circulation.

If Your Feet Could Help You Make New Year’s Resolutions, What Would They Say?

We know that our feet can’t talk. Even so, they’re giving us messages all the time about how they feel. At the start of the New Year, we at Pioneer Podiatry can’t imagine what would happen if our feet got involved in helping us make resolutions for 2022. 

Their suggestions might look something like this:

"Clear out your shoe closet.”
Your feet want you to get rid of old shoes no matter how attached you are to them. Worn-out shoes probably aren’t supporting your arches as they should, which can lead to plantar fasciitis or painful flat feet.

“Measure us.”
Your shoe size can change over the years, so have your feet measured by a knowledgeable salesperson. You may be stuffing your feet into shoes that are too small.

“Keep up the good diet!”
Eating healthy foods in the right portions keeps off excess weight, which in turn helps keep feet in top shape.

“Wear your orthotics.”
If you dig up custom orthotic inserts while rummaging through your closet, take them out and use them. Your doctor has prescribed them to address a specific problem that’s likely to get worse if you don’t wear them. 

“Quit ignoring us.”
Our feet keep us standing, walking, and exercising, so they deserve special attention! Wash them daily and apply lotion to avoid cracked heels. Massage them or stretch them out when they’re tired. If you’ve been ignoring a longtime problem, get it fixed. Quit putting off that surgery that you need.

If you live in Queensland turn to our trusted podiatrists. Our entire staff resolves to give you expert advice and treatment for foot ailments of all types. Call us for an appointment in Mackay at 07 49425016 or contact us online.