mark cole, ph.d., atc assistant professor department of kinesiology college of education &...
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Mark Cole, Ph.D., ATC Assistant Professor Department of Kinesiology College of Education & Human Services. Leathernecks in Training Footwear & Injury Prevention. What is Healthy Footwear? Fitting over fashion Wear the same socks/inserts & orthotics - PowerPoint PPT PresentationTRANSCRIPT
Mark Cole, Ph.D., ATCAssistant Professor Department of KinesiologyCollege of Education & Human Services
Leathernecks in TrainingFootwear & Injury Prevention
What is Healthy Footwear? Fitting over fashion
Wear the same socks/inserts & orthotics
Try on shoes late in the day or after a workout
Walk around store for fit Wide toe box Flex at ball of foot Soft flexible upper and lining Stability & Shape based on
walk/running gait
Leathernecks in TrainingFootwear
Fitting Footwear Appropriate heel
Big heel = toe run Less heel= slower
runners & walk/run programs
6 mo. OR 500 mi Second pair
Alternating day-to-day extends life & ensures dryness
Leathernecks in TrainingFootwear
Internal environment Socks
Cotton = blisters Wicking socks = modern
synthetics (CoolMax) Frequent changes 2 pairs
Shoe Inserts Podiatric or specialty
store evaluation (NOT the Mall)
runningcentral.net
www.oftenrunning.com
www.runningcenter.com
runningwild-iowa.com
Leathernecks in TrainingFootwear
Common Injuries & Solutions Blisters
Lubricant Talc 2 pair socks Change socks/shoes often
Leathernecks in TrainingInjury Prevention
Shin pain Shorter stride Modify program/terrain Stretching Slow down New shoes
Leathernecks in TrainingInjury Prevention
Plantar Fasciitis Training program
change Shoe or terrain
changes Golf ball stretching Night splint Calf and PF stretches
Leathernecks in TrainingInjury Prevention
Back, Knee, Ankle, or Hip Pain Inflexibility
IT BandHamstrings
Calf
Thigh
Glut
Leathernecks in TrainingInjury Prevention
Dehydration Nation Signs & Symptoms
Nausea after exercise Dark yellow urine or no urine Dry, sticky mouth Dry eyes Fatigue Dizziness or confusion Heartburn or stomachache Headache Mental irritation or depression Lack of skin elasticity
Leathernecks in TrainingInjury Prevention
Water vs. Sports Drinks <60 min----H20 <3hr----H20 or sport drink
(CHO) +3hr----H20, sport drink (CHO,
Na) Bottle Sanitation Drinking Rate
4 oz/15-30 min If hydrated, drink to thirst
Leathernecks in TrainingInjury Prevention
Leathernecks in TrainingTop 10 Mis-Steps
#10: Not cross training#9: Over striding#8: No Warm-up#7: Not Drinking#6: The wrong clothes#5: One side of the road#4: Chicken winging & flinging#3: Flapping, slapping feet#2: Old shoes#1: Not stretching after workout
Leathernecks in TrainingCommon Questions
As I age, my foot strike has changed, as has my padding. How do I get feet analyzed so I don't spend a fortune trying to find (the right) shoes?
How long does it take to break in a new pair of shoes? How long should they last?
How do I take care of blisters? What causes a side ache (when I walk/run)? Is it ok to run through it? Explain pronation (over and under) and how it affects my jogging. What type of footwear (including socks) is best for jogging or walking? What are shin splints, and how do I avoid them? Describe other common running/walking injuries and how I can avoid
them.
Thank You!
Mark E. Cole, Ph.D., ATCDepartment of KinesiologyWestern Illinois University