There are many reasons for running injuries. Incorrect running posture, insufficient warm-up before running, or overloading exercises can all lead to injuries.
However, most of the common foot injuries are caused by flat feet , and as the organs degenerate after middle age, you will find that your feet are getting closer and closer to the ground...
So, are flat feet suitable for running? How to exercise the arch of the foot?
What is the use of the arch of the foot?
The arch of the foot is the "cushioning device" at the bottom of our body. The arch of the foot makes the feet full of elasticity and fully absorbs the impact of the ground on the feet. Not only does it have high bounce strength, strong endurance, and it is not easy to be injured.
When your foot falls from a high place, the arch of the foot helps you reduce the impact of the contact with the ground. When you walk or jump, the elasticity of the arch of the foot will transfer the body's gravity downward and the ground rebound force. The rhythm of the time has a buffering effect, and at the same time it also keeps the blood vessels and nerves of the soles from being compressed.
The foot has two arches in different directions, the transverse arch and the longitudinal arch. The longitudinal arch is divided into the lateral longitudinal arch and the medial longitudinal arch.
These three bows form a triangular structure,To support our feet and maintain the shape of the arches, we need to rely on the shape of the bones, the strength of ligaments and muscles.
If ’s arch collapses (flat feet), the blood vessels and nerves in the soles of the feet are compressed, long walking or running can easily lead to fatigue, _strong34, strong will eventually pull the foot ligaments seriously Affect walking.
Is your arch normal?
According to the height of the arch, the foot type can be divided into high arch foot , normal foot and flat foot. The judgment method is very simple. Step on the ground with wet feet to see what shape your footprints are.
The larger the area of your footprint, the lower your arch.
In addition to the maintenance of the arch of the foot, in addition to the connection of the bones, the traction of the plantar ligaments and the long and short tendons of the plantar plays an important role in maintaining the arch of the foot.
Although these ligaments are very tough, they lack the ability to actively contract. Once stretched or damaged, they may become flat feet, also known as arch collapse.
Disadvantages of high arch and flat feet
The arch of the foot is good for balancing the body.Relieve exercise fatigue , improve physical flexibility. Therefore, too high or too low arches can easily lead to an increased risk of sports injuries.
- high arch
high arches are claw-shaped, theoretically they have more damage, but at the same time, they can not take more damage. Releasing the pressure generated by the shock in time can easily cause plantar pain and crippled feet.
- flat feet
- And the cushioning effect is more dependent on the knee and ankle joint compensation, which can easily lead to knee or calf pain.
How can flat feet run better and faster?
There is a saying that people with flat feet are not suitable for running.
In fact,Flat feet are too common! And three-time Olympic sprint champion Usain Bolt and some excellent marathon runners have flat feet, but this does not prevent them from walking like flying on the field~~~
Our ordinary runners can exercise through exercise. To make the arch of the foot better fit our body, we can also make up for the deficiency of the arch by strengthening the ankle and exercising the calf muscles.
Ms. Dong shared a few ways to improve the flat feet, I hope it will be helpful to runners:
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Flat feet usually cause a loss of elasticity of the plantar fascia, which can cause plantar pain. A physical therapy ball or tennis ball can be used to apply pressure from toe to heel to relax the plantar fascia.
- toe grasp towel _span_strong _span5 _span5 _span5
_strong4It can fully exercise the inner muscles of the foot and reduce the compensatory effect of of the hip, knee and ankle .
Spread the towel flat on the ground, step on the towel with one foot, keep grabbing the towel with your toes, and be careful not to lift the heel. Change to the other foot when you feel sore.
Miss Dong for flat feet patients teaches you a more powerful trick: try to keep the metatarsal joint (the rounded joint under the big toe) off the ground when the toe grabs the towel, so that it is easier to exercise the plantar muscles .
- adjusts gait _li127_li
0 If the arch of the foot collapses, it will directly affect the pelvis and spine during walking, causing postural imbalance. The normal gait cycle is divided into two stages: starting gait and pendulum dynamics.
Starting gait: Start with the heel touching the ground, then the sole of the foot, and then to the mid-stance, the heel off the ground, and finally the toe off the ground.
Swing dynamics: Since the legs and feet cannot be stopped behind the torso, a swing period is required. The swing period occurs when the foot is not bearing weight,It goes through three processes: acceleration, swing and deceleration.
- reduced weight ulspan _span5 strong
- strong Therefore, the adjustment of this type of population, weight reduction is the key to treatment, otherwise it will be difficult to have a significant effect.
- Choose the right shoe _li1275span _ulspan due to the lack of support for high foot support. Because of the poor cushioning effect of arch feet, shoes with good shock absorption effect should be selected.
flat feet can also be equipped with corrective insoles to adjust the direction of the force on the soles of the feet and relieve the impact of the feet.
Today’s topic: Are you flatfoot?
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