Running advice from the 

American Podiatric Medical Association

 

 

    It’s important to see a podiatric physician before starting an exercise program. He will examine your feet and identify potential problems, discuss conditioning, prescribe an orthotic device that fits into a running shoe and recommend the best style of footwear for your feet.

    Frequent joggers should see their podiatrist regularly to check for any potential stress on the lower extremities. Before beginning an exercise program, proper stretching is essential. Warmed up muscles tendons, and joints. Stretch for 5-10 minutes in a stretch/hold/relax pattern without bouncing or pulling. Stretch the propulsion muscles in the back of the leg and thigh and don’t forget the muscles in the front of the leg.

    Choose your shoes carefully, according to your weight, foot structure, and running regimen. Shoes should provide cushioning for shock absorption and should bend fully at the ball of the foot area. Buy shoes in the afternoon when your feet are slightly swollen and wear thick running socks. 

    Progress slowly from easy to rigorous exercises to prevent  injury. Two sets of two minute jogs with five minutes of walking fast. When you’re stiff, walk only. Gradually increase to jogging sets of 20 minutes. Spend five workouts at each new level. In 16 weeks, you should be able to run two sets of 20 minutes each.

   Keep feet powdered and dry. If you experience knee pain or shin splints, consider an orthotic device  and also changing your running technique.

Western Washington Medical Group's Podiatry Department is located at 3202 Colby Avenue, Suite E, Everett, WA 98201. Dr. Boggs and Dr. Morris are both accepting new patients and you can schedule with them by calling 425-259-0855.