Having the right pair of trainers can prevent your body from getting injured, improve your overall athletic performance, and protect you from the elements as you workout. Trainers that fit properly on your feet will cushion and support them the entire time you are wearing them. If your trainers have patterns of wear on them, are more than a year old, or specific joints are starting to hurt in your body, it may be time to start looking at buying a new pair of trainers.
Proper support is essential when looking to purchase trainers. Pay close attention to your step next time you run/walk or have an expert podiatrist examine your feet to know what type of step you have. This will let you know if you need a special type of trainers or not. It would be a good idea to have your feet examined if you have frequent problems or are hurting in places before, during, or after your workout. After the critique, by either yourself or a professional, you will notice one of three things, your arch drops, your arch does not drop enough, or your arch falls in the middle.
If your arch drops too much, it is called over-pronation. Having over-pronation can cause injuries while walking or running. Over-pronation happens because the foot, leg, and knee all roll too far inwards when moving or exercising. By rolling too far inwards, the muscles are stressed, and the tendons and ligaments in the legs cause pain and discomfort.
If your arch does not drop enough, it is called supination. Supination is also called under-pronation and happens when the roll of the foot goes too far outward. When proper support is not worn, the ankle is liable to roll all the way over, resulting in a ligament rupture or an ankle sprain. This can put the runner out anywhere from a few days to a few months, depending on the severity and type of the injury sustained.
If you fall in the middle of over-pronation and supination, it is called normal pronation. People who have normal pronation can run/walk in a variety of different trainers because they are less prone to injury. It is still important to buy a pair of trainers that fit right, but you do not have to be as specific as to choose supination or over-pronation trainers.
Thick cushioning is needed when working out on hard surfaces such as pavement, treadmills, or tracks. Hard surfaces put a lot of stress on the joints of the body, which can cause injuries both in the short and long run if proper shoes are not worn. One common injury from not having the proper amount of cushioning in trainers is the tibia fracture. This happens because the joints become stiff and rigid, so as the foot hits the ground, more stress is placed on the tibia. Eventually, the stress becomes too much and a stress fracture happens.
Trainers with proper cushioning actually loosen up the joints, which create less pain and stiffness while exercising. In turn, this prevents injuries and allows the athlete to perform better.
Choosing the Right Trainer
There is a variety of trainers available on the market, so you are sure to find some cheap trainers that are within your price range. While shopping, it is important to keep a few things in mind. Try on the trainers you are thinking about purchasing at the end of the day or after working out. This is when your feet are the biggest, so the trainers will have a more real fit.
Make sure you can wiggle all of your toes when you put the shoes on. If you cannot move them, the shoe is tight and you will get blisters, along with a variety of other problems. Along with being able to wiggle your toes, make sure your heel does not move when you run/walk in the trainers. Try the shoes out and note the behaviour of your heel. If it moves, it is too loose, so try a size smaller. If you can wiggle all of your toes and your heel does not move, the trainer is a good fit for you.
The proper trainer with the right cushioning does not have a break-in period. Once you purchase the shoe, take it out running and it should feel as comfortable as it did when you first tried it on.
When looking at trainers, you will notice they are grouped into three major categories: walking, running, and training. A walking shoe will have a smooth tread, good shock absorption, and a rocker sole to encourage the foot to walk naturally.
If you are looking for a running shoe, make sure the trainer is flexible, has stability in the heel area, is light, and has good traction for when you are running in inclement weather. Furthermore, make sure it has enough cushion for your feet when running on pavement or other hard surfaces.
If you cannot find a trainer that solves all of your problems, consider arch supports. You will still need good trainers that fit well, but have a little extra support on the inside of the shoe. Many people have chronic conditions that require custom arch supports from podiatrists or orthopaedic surgeons. Before your problems get too far along, be sure to consult with a professional and find the correct arch support for your needs.
Whether you are walking, training, or running, a great pair of trainers is essential to your workout. Proper cushioning, support, and fit can help reduce the number of injuries you suffer and allow your joints to become more flexible as you exercise. If you continue to have problems, even with a good pair of trainers, it may be time to try arch supports or consult with a professional. For the overall health and comfort of your body, it is best to have the right trainers for your individual requirements and type of exercise.