Beyond the frigid conditions impacting yesterday's Chicago Marathon, which saw temperatures recess from the low 20s and then only reach the high 30s by race time, runners could be seen performing a variety of stretching exercises before race time--other than the ones that just help ward off frostibite. Some of the important exercises consulted by runners involved manageable and preventive maintenance on the condition of their feet. These exercises plainly involve stopping common foot ailments that often plague marathon runners.
One such ailment that is known to the podiatric community is sesamoiditis, which is an irritating condition that usually affects the forefoot just below the big toe. With incremental training comprising usually the core of getting ready for marathons, sesamoiditis often appears gradually in runners' feet and only materializes in pain as training further increases. Ranging from mild aches to increasingly strong pain in the forefoot, this injury can be effectively managed with both short-term and long-term solutions.
Short-term solutions consist of gradually reducing your long-distance running mileage and wearing more supportive shoes. Other immediate fixes include applying ice to the injury as well as moderating the usage of ibuprofen to alleviate the foot pain. However, in order to achieve greater prevention, it would be advantageous to follow the following stretching exercises that can be performed before undergoing a marathon training regimen. As cited from authors Jim and Phil Warton of Runner'sWorld.com, these stretching exercises consist of:
1. Sit on the ground with both legs straight out.
2. Loop an exercise rope around your left foot, placing the loop just below the ball of your foot.
3. Grasp each end of the rope in your hands. Flex your foot back toward your ankle. Gently pull on the rope.
4. Hold for a second or two, and repeat 10 times on each foot.
Then to further strengthen your feet if you have encountered symptoms of sesamoiditis, please heed these instructions:
1. Stuff coins or a one-pound weight into the toe of a long sock, then tread the sock between your big toe and the toe next to it. Sit in a chair with your feet dangling, toes pointed down.
2. Raise your forefoot up as far as you can. Hold for a second, then return to the starting position, toes pointed down. Repeat 10 times on each foot.
Next, to complete this exercise adhere to the following directions:
1. Start in the same position, toes pointed down. Lift your forefoot up in a diagonal motion so that your big toe is pointing up and toward the inside of your body. Hold for a second.
2. Lower your foot so that your big toe is pointing toward the ground. Hold for a second.
3. Lift your forefoot again, this time moving your foot up diagonally toward the outside of your body. Hold for a second before returning to the starting position. Repeat 10 times on each foot.
Remember, if your preventive measures only relieve your sesamoiditis symptoms temporarily, please consult your podiastrist as soon as possible. Advanced Footcare Clinic in Findlay, OH will gladly consult with you to design a plan that will help alleviate your current symptoms as well as provide a helpful basis to you for ensuring your feet safey during your marathon training.
Good luck as you forge ahead with your training and remember to stay warm!
One such ailment that is known to the podiatric community is sesamoiditis, which is an irritating condition that usually affects the forefoot just below the big toe. With incremental training comprising usually the core of getting ready for marathons, sesamoiditis often appears gradually in runners' feet and only materializes in pain as training further increases. Ranging from mild aches to increasingly strong pain in the forefoot, this injury can be effectively managed with both short-term and long-term solutions.
Short-term solutions consist of gradually reducing your long-distance running mileage and wearing more supportive shoes. Other immediate fixes include applying ice to the injury as well as moderating the usage of ibuprofen to alleviate the foot pain. However, in order to achieve greater prevention, it would be advantageous to follow the following stretching exercises that can be performed before undergoing a marathon training regimen. As cited from authors Jim and Phil Warton of Runner'sWorld.com, these stretching exercises consist of:
1. Sit on the ground with both legs straight out.
2. Loop an exercise rope around your left foot, placing the loop just below the ball of your foot.
3. Grasp each end of the rope in your hands. Flex your foot back toward your ankle. Gently pull on the rope.
4. Hold for a second or two, and repeat 10 times on each foot.
Then to further strengthen your feet if you have encountered symptoms of sesamoiditis, please heed these instructions:
1. Stuff coins or a one-pound weight into the toe of a long sock, then tread the sock between your big toe and the toe next to it. Sit in a chair with your feet dangling, toes pointed down.
2. Raise your forefoot up as far as you can. Hold for a second, then return to the starting position, toes pointed down. Repeat 10 times on each foot.
Next, to complete this exercise adhere to the following directions:
1. Start in the same position, toes pointed down. Lift your forefoot up in a diagonal motion so that your big toe is pointing up and toward the inside of your body. Hold for a second.
2. Lower your foot so that your big toe is pointing toward the ground. Hold for a second.
3. Lift your forefoot again, this time moving your foot up diagonally toward the outside of your body. Hold for a second before returning to the starting position. Repeat 10 times on each foot.
Remember, if your preventive measures only relieve your sesamoiditis symptoms temporarily, please consult your podiastrist as soon as possible. Advanced Footcare Clinic in Findlay, OH will gladly consult with you to design a plan that will help alleviate your current symptoms as well as provide a helpful basis to you for ensuring your feet safey during your marathon training.
Good luck as you forge ahead with your training and remember to stay warm!
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