In case you missed my article in The Weekly Sun of the Wood River Valley or the Los Alamos Daily Post it is reprinted below.
Transitioning from skis to running shoes can be painful. When skiing our foot is connected to a long board and never makes contact with the ground. In running, the foot is free to move on its own and comes in direct contact with the earth. How the foot interacts with this surface can make the difference between a pain full or pain less run.
The functional design of the foot is to strike the ground on the center of the heel, roll to mid-stance and push off over all fives toes. The big toe performs approximately 60% of the push followed by 10% on each of the outer toes.
Take off your shoes and walk barefoot on a hard surface. Feel how your body is striking the ground. In addition to the pressure on heel strike and toe push off also be aware of the sideways movement of the foot. Do you feel more contact with the inner or outer edge of your foot? I have been told I pronate and corrective shoes were recommended for this improper foot strike where the foot rotates inward onto the inner edge. Supination is the opposite, rotating outward onto the outer edge. A common improper foot strike is to hit on the lateral side of the heel and cross though the mid foot to the big toe. Do you feel this as you walk?
Many painful lower leg conditions begin with a faulty foot strike including shin splints. An unbalanced foot strike creates additional stress on the soft tissues of the foot and ankle. As the foot supinates or pronates the the lower leg bones twist and the surrounding soft tissue is strained. In the case of shin splints minute tears are forming that can cause pain, swelling and tenderness on the inner lower leg.
