It is important to take into account the biomechanical features of the musculoskeletal system for the correct setting of the foot when running. Following the recommendations will help reduce trauma to the ankle, ligaments, tendons and muscles.
How to run
Fulfillment of conditions effective running to get the most out of exercise.
Beginners who decide to take up jogging will need to try out various techniques. You need to stop at a method that is comfortable and convenient, the individual features of the structure of the foot must be taken into account. A successful way of conducting classes that does not cause pain and muscle spasm during movements.
Running technique
- Feet;
- torso;
- heads.
When choosing the method of setting the foot, the individual characteristics of the body are taken into account and are guided by the sensations that arise during the training process.
stride length
If the foot is far forward when running, loss of balance and a fall are likely. This situation is especially dangerous for the elderly: the result is a fracture of the limbs.
Too short a step is ineffective: such a run causes rapid fatigue. The optimal length is when the center of gravity of the body completely coincides with the point of contact of the foot with the ground.
Correct position of the body and head
In the process of running, it is necessary to ensure that the body does not bend in the lower back and there is no squatting. Similar errors occur in overweight adolescents and the elderly.
The head is held straight, avoiding flexion and extension in cervical region spine.
While running, you can not swing the torso to the sides. Most often, movements are due to incorrect setting of the limbs. It is required to ensure that the feet are parallel.
Foot position
Those who study the advice of specialists when choosing a running technique will need to try out all the methods and stop at the right one. Feelings of comfort serve as a reference point.
Appearance muscle spasms, pain in the ankles and knee joints, varicose veins of the lower extremities indicates the use of an inappropriate way of jogging.
Toe stance
Landing on the forefoot provides an opportunity to develop high speed. The technique has a number of significant advantages:
- the muscles of the lower leg are not tense, and the leg is longer in the air;
- landing on toe ankle joint not injured, the load on it is minimal.
This technique is best suited if you need to run on short distances at a fast pace.
Professional runners use the technique to achieve high performance, but it gives results with developed calf muscles. In other cases, it will not be possible to avoid muscular-tonic disorders in the shin area.
For those who are starting to practice running loads, it is preferable to dwell on other ways of setting the foot. The technique will be turned to after long training sessions.
Roll from heel to toe
This method of training is suitable for beginner runners. However, they will need to be controlled so that the roll from heel to toe is smooth. It is recommended to avoid sudden jerky movements while running due to the high risk of rapid wear of the ankle and knee joints.
Running from the heel is the most natural for a person, it resembles walking, suitable for long distances.
Roll from toe to heel
The technique involves first placing on the toe, and then smoothly moving the foot to the heel. The use of the technique makes it possible to save the runner's strength and overcome considerable distances.
The runner must ensure that the front of the foot does not hit the ground. This leads to tension and spasms of the muscles of the arch of the foot. The hip while running will need to be raised higher than usual. It is physiological to put the leg under you, which greatly facilitates the work of the joints.
Running from the midfoot
When landing on this area of the foot, the load on the muscles and ligamentous apparatus is evenly distributed, concussion internal organs and the spine is minimal. This way of running is suitable for beginners and is somewhere between landing on the toe and heel.
Causes of possible pain in the foot after running and during it
Appears after a workout or directly during a run discomfort in the leg requires a mandatory clarification of their cause. If timely action is not taken, serious complications are possible. A visit to the doctor should not be postponed with swelling and redness of the leg. The symptom indicates the development:
- injury (fracture or fissure) of the tibia or fibula;
- arthritis of the ankle joint;
- exacerbation of the heel spur;
- foot sprains.
Elderly people with osteoporosis receive traumatic injury with a small load on the musculoskeletal system when jogging.
Less serious causes of leg pain include:
- the appearance of corns and scuffs on the foot;
- muscle krepatura.
To eliminate soreness, it is enough to purchase comfortable shoes designed for running. Jogging on a hard surface (asphalt) often leads to trauma to the joints, exacerbates vein diseases. It is physiological to run on a special stadium surface, grass, sand.
Running is contraindicated for people diagnosed with flat feet.
If no pathology is detected, and the pain continues to bother, you will need to adjust the running technique. Ignoring an unpleasant symptom will lead to the fact that instead of the expected benefit, jogging will bring harm and provoke a disease. When setting the foot, you need to choose a method that matches individual characteristics. anatomical structure lower limb. It is important to adjust the correct running pace and increase the load gradually.
Now that you know more about the structure of the foot and how shoes affect your gait, you can more objectively judge your own body. Don't worry, you're not the only one who gets goosebumps at the thought of baring your legs! I am going to walk you through the structure of the foot step by step. Illustrations and exercises will help you assess your current position and restore health to your legs.
How does the condition of the feet affect the correct gait?
We often forget that appearance of our feet - whether they be lumps or bumps, calluses or dryness, bone spurs, nerve inflammation and even fractures - are the result of our own actions. Undoubtedly, genetics contributes, as different bone lengths and certain skin qualities increase the risk of specific diseases. However, most genetic factors are not a disease in and of themselves. Genes are just a quality of human tissue that, when combined with certain habits and environments, can lead to chronic pain or injury. Of course, you can't influence genetics, but that doesn't stop you from taking care of your health! And acquiring good habits is the best affordable way keep it for years to come.
If you already have any problems, do not despair: the current state of your legs is affected by habits that are easy to identify and change. Two of the most significant contributors to foot tissue structure are poor footwear and gait.
Choosing the right shoes is not difficult, and even this simple action can radically change the current situation. In terms of walking, you'll have to work hard to make permanent changes: pay a little more attention to your body and exercise regularly.
We walk a lot, but few people pay attention to how it happens. But walking has the same effect on your body as proper wheel alignment does on a car. And the feet are the most obvious indicator of where your “wheels” have been and how many kilometers you have traveled!
Factors affecting the correct gait
Your gait (or walking pattern) is an incredibly complex system that requires whole-body coordination and is unique. In this sense, it is very similar to the manner of speech: we often pronounce individual words in the same way as our parents and people from a close circle. As children, we observe other people and imitate them. That is why many of us move the same way as our parents. When the gait is already formed, the way you walk is influenced by the activities that you do on a regular basis. Those who practice ballet often stand in the "ballet position" even after they have left the dance hall. Those in military training continue to stand to attention even when no one is watching. Walking with chronic pain or lameness after an injury, especially after crutches, can significantly affect your gait (and without noticing it, you will not correct it). We can also imitate the walking style of people we admire, or show our attitudes or emotions on a bodily level.
All this affects the positions of our joints (including the joints of the foot!), and eventually a certain position of the body becomes a habit.
Your gait can be qualitatively measured with a large number of expensive and highly sophisticated biomechanical equipment. But you can just follow how your legs move as you walk. Surprisingly, the position that you have learned to maintain balance while walking is maintained when you are standing. It is easier to analyze the standing position, because it is quite difficult to walk and evaluate your gait at the same time!
What do your feet do when you walk?
When you take a step, the foot goes through four different positions:
- Heel support - only your heel touches the floor.
- Flat foot - the toe falls to the ground, and now the foot touches the floor with the entire surface.
- Heel Raise - The heel is lifted while the toe remains on the floor.
- Toe lift - the forefoot and toes finally lift off the floor and your foot takes another step!
In order for the foot to pass through all four stages, the lower leg, foot and toes must be sufficiently mobile. Tight calves, stiff ankles, and stiff joints make this process difficult, and some phases can sometimes be skipped or completely absent! The “senile shuffling” is a gait in which almost all intermediate phases are skipped, and walking is dragging the foot on the ground or its minimal lifting. This not only damages the feet, but also increases the risk of tripping.
Correct gait - the position of the feet when walking
First, pay attention to the position of the feet when you are standing barefoot, in a position that is normal and comfortable for you. First, check the symmetry of the position. Do both of your legs stand the same, or is one of them deployed more than the other?
Would you drive a car with wheels that way?
If some parts or parts of the car are loaded more than others, they wear out differently than intended by the manufacturer. Excessive or insufficient stress on the feet can lead to calluses, bone and muscle problems that are used less or more than necessary. All this is the cause of diseases, although the root causes can be easily corrected.
In order for our body to function properly, the load must be distributed symmetrically, however, we often practice one-sided movements - driving, writing, and even sports! We are used to using one side of the body more than the other, and this affects the development of muscles. Muscles, in turn, move the bones and displace them!
Correct gait - symmetrical gait
There are other factors that affect symmetry. For example, an injury can cause us to shift our body weight to the uninjured side. Often, after recovery, a person cannot return to a symmetrical movement pattern. Or, for example, when you learned to walk, you could imitate someone from the environment who moves asymmetrically. Regardless of the reasons, determining symmetry (or lack thereof) is the first step in learning about your gait.
Second, look at the direction of your feet. Are they pointing straight ahead (correct) or looking away from the center of your body (wrong)?
The reason the car's wheels are straight is because they have to move the car forward. When the wheels are out of alignment, they pull the car forward and sideways at the same time. As a driver, you are trying to adjust the lateral traction as it interferes with both you and the car. As you force the car to go straight, the tire wears prematurely. The same is true for feet not pointing straight ahead. When the foot is not set to move straight forward, the muscles in the lower leg that would normally contract cannot do their job, and the muscles that have very different duties are now forced to participate in how you walk.
Right
Wrong
The more your foot turns, the less correctly it goes through the normal walk cycle and the more it lands on its own. outer part turning inward. This breaks the normal heel-toe cycle in forward movement, replacing it with an outside-to-foot cycle. Or, to put it more simply, your weight is placed on parts of the mechanism that are not designed to support it for a long time.
When we try to figure out which way our feet are facing, we often pay attention only to our toes. It seems that if the fingers are pointing forward, then the whole foot, respectively, too, right? In fact, when determining the position of the foot, it is better to look at its outside, and not at the toes or the curved inside.
Using the straight edge of a carpet or yoga mat, check how far the outer edge of the foot deviates from the boundary. Try moving the outside of your foot so that it lines up with the edge of the carpet. How do you feel about it? Strange? Strange - this is normal, and most likely even good for the foot.
Speaking of which, what should the fingers look like? You can check the symmetry of individual bones by comparing them on the left and right feet.
Fingers, although they are quite small parts of the mechanism, have the ability to make many interesting movements. They can move left and right. They can come off the floor and dig into the sand, twist and turn, especially if your gait is far from ideal.
Reversal of the feet with the correct gait
Many experts will argue that there is a natural turn of the foot. These data are obtained by measuring and identifying the most common foot position in a large number of people. It is true that if we look at the data from this point of view, then every person has slightly turned feet. This, however, does not prove that there is a natural reversal, but simply that most of us have it.
If you turn to the cultural traditions of Western European peoples, you will see two common trends - military training and ballet. For both, posture like “heels together, toes turned out” is extremely important, and this is unnatural. And yet such a posture eventually began to be perceived as normal. You must remember that "normal", "common" and "common" are not the same as "natural". Having studied the structure of the fingers, feet, joints and internal and external muscles lower leg, you will find that for the functioning of all tissues, the best position of the foot and ankle is symmetrically straight.
Even if the data was collected scientific methods the conclusions drawn are not necessarily correct. Think about the stats of today's generation - weight, level physical training, hamstring flexibility...
Physical state, the slowly changing position of the skeleton is all a direct result of our habits. I, for one, would by no means want the textbooks of the future to talk about obesity as a "natural" or "normal" condition!
After walking with your feet out for a long time, setting them straight can give you the impression that you have begun to clubfoot. This is because you turned your feet inward. Not too hard (you can double check on the outer edge), but probably a lot stronger than ever. And now that your feet are pointing straight ahead, perhaps your toes are curling towards the center of your body. This is also normal. They've been like this for a while, you just never noticed it.
If you walked with your feet turned out, your toes were positioned to stay pointing forward despite the turn of the foot. If you train your finger muscles, you can improve muscle tone, as well as affect the position.
Toes with insufficiently healthy musculature are displaced by the way you use the foot. without good developed muscles that keep them stable, the fingers can end up anywhere, creating a kind of plug. When one of the fingers shifts too much, it ends up literally on top of the other. Joint instability is usually blamed for this, but do not forget that this is primarily responsible muscular system. Stop caring about internal muscles stop, and the fingers will move!
It's also a good idea to examine your feet for enlarged knuckles. Similar problems may be with those fingers that lie on top of others and can rub against inner part shoes, creating redness, calluses and eventually corns.
Exercise for correct gait: become a photo detective
The foundations of gait and posture were laid in childhood, when we learned to move by imitating those around us. The state of your body is the result of how you have used it. You don't have to take my word for it - you have the photos! Find a baby photo that clearly shows your feet. What did they look like? Use your new knowledge of foot symmetry and position to trace the chronology of foot condition. Here is an example of my own collection:
I've been here for about a year. Look at the position of my feet - they are standing straight.
In all the photographs where I am three or four years old, you can see that right leg started to unfold.
I maintained this position when standing (and walking) for many years.
In this photo, me and my mom, and you can see that someone else in my family has the same habit.
Do the same investigation to find the causes of your problem.
Key points correct gait
- Genetic factors play a role, but real reason many chronic pains - the way you treat your body.
- The two most easily changed habits are the choice of shoes and gait.
- Our walk is the result of observing other people, which served as an example when we learned to walk. It is also influenced by dance, sports, military training and style.
- There is special equipment for examining gait, but all you have to do is stand in front of a mirror to discover your problems and correct the situation for free!
From how much you good posture and the way you move depends on the impression you make on others. The exercises that are described in this article will help you learn how to walk correctly.
good posture
Posture and etiquette are interconnected, as you will be judged by
The ability to present oneself in society includes the absence of stoop, straightened shoulders, straight legs and slightly toned belly. To develop these skills and impress people, it is not necessary to be a written beauty.
You can be considered a well-mannered person without good posture - this works with people who know you well. And your taut figure with straightened shoulders and a straight back is an indicator of self-confidence, relative success and your in a healthy way life.
Check your posture for these points:
- You keep your back straight and at ease. At the same time, your appearance does not give the impression that you have swallowed a stake.
- Your shoulders are back.
- Your head is not pushed forward and does not lean back. It seems to be a continuation of the straight line of the spine. You don't pull your head into your shoulders like a turtle. Your neck is straight and your chin is slightly raised.
- Your stomach is slightly tucked up. But at the same time, you do not strain it on purpose.
- You stand on straight legs, while they are straightened not excessively.
How to walk correctly and beautifully
Every girl dreams of learning how to walk correctly. The same knowledge is necessary.
The usual "daily" manner of walking differs from the beautiful gait of fashion models who have been developing their skill for more than one year.
It is enough to learn a few rules:
- Be mindful of your posture while walking.
- Try to keep your feet about hip-width apart. Too widely spaced legs when walking will make your gait duck - waddle. It is also not worth putting your feet too narrowly - this is an unstable position, and the steps will turn out to be small, mincing, which also does not look beautiful.
- Let the body sway in time with the steps slightly noticeably.
- Don't swing your arms too much. The bend at the elbows should be barely perceptible. Hands are slightly pressed to the body. The fingers are relaxed and almost straight.
- When walking, the feet come off the asphalt surface, do not shuffle or drag.
- When stepping, we first step on the heel and smoothly transfer the center of gravity to the toe.
- To avoid clubfoot, try to put your feet parallel to each other while walking or slightly spread your toes outward.
- In men, while walking, the legs are placed in two lines - this is very clearly visible in the winter on the snow. Women's gait looks beautiful if the legs go in one line. You can practice at home - lay out or draw a straight line along which you will walk, and put a thick book on your head.
- Women are not decorated with a too wide step. Optimal length: 60 cm.
- Women's hips should not wag when walking!
Even half of these will help you develop a beautiful walk.
Today we will tell you how to learn to walk beautifully and you will learn what a light female gait is.
The heels of women's shoes, despite all the beauty of a woman's walk, bring female legs some discomfort.
There are many women who already have problems without this, for example, transverse or longitudinal flat feet, swelling and more.
Wearing heels for these women is a difficult ordeal and torture, the consequences of which can disturb from several hours to several days. It is for such representatives of the fair sex that the following series of restorative procedures and exercises has been developed (the developments are based on their own trial and error).
In a bowl of warm water, add a tablespoon of sea salt and hold your feet for about twenty minutes. A contrast shower for the legs works effectively when there is an alternation of warm and cool water. It takes about five minutes to restore blood circulation and relieve fatigue. It will be useful to include in your diet foods that are rich in proteins, vitamin E, calcium. It is these nutrients that help the body recover faster.
With swelling of the legs, ice, which is applied to the limbs for fifteen minutes, will be an excellent helper. Next, you should perform the exercise, that is, raise your legs above your head, you can do this by leaning on the wall. When sleeping, try to keep your legs higher than your head. To do this, use a special roller. And most importantly, on the days when you have planned a large number of hiking, refrain from wearing heels.
How to learn to walk beautifully
Take a closer look at how people around you walk - friends, acquaintances, or just ordinary passers-by on the street: mince, shuffle, clubfoot, march, waving their arms to the beat of their own movements, wag their hips vulgarly. We do not have the opportunity at any time to see ourselves from the outside and realize in what form we appear before others. Especially when it comes to your own walk.
Therefore, most of us do not even think about it. Walking can tell a lot about a person. For example, she will talk about whether he is in love or lonely, upset, irritated or calm, happy or not, full of strength and energy, or sad and tired. In the gait, as in a mirror, our mood, attitude towards ourselves, temperament and even social status are reflected.
Features of the female gait
A man in love has a light and airy gait. No wonder they say that lovers grow wings behind their backs. If a person is in a bad mood, sullen and preoccupied, he lowers his head, stoops and shuffles his feet. The uninhibited gait of a cat, the gait of a panther ready to jump, does not go unnoticed. A girl with graceful grace and beautiful movements always stands out in the crowd, and a young man with an energetic, confident gait will always attract attention.
The gait can be fast, light, flying, mincing, majestic, heavy, with a wide and short step, with a straight or swinging body, with a wide or short swing of the arms. A person may have a clubfoot, jumping gait, steps on toes, knees bent in movement, moving forward without leaving the floor.
Gait also depends on clothes and shoes. putting on sports suit paired with sneakers or an elegant evening dress with high heels, you will feel completely different. Do not forget that the gait should also change and match your outfit, image and situation.
Often, the podium step of fashion models is taken as the standard of a beautiful gait. It's a delusion. In ordinary life, such a gait will look ridiculous and pretentious. For a woman, walking is also an instrument of charm and seduction. What can attract the gaze of a man in a woman passing by, if he did not have time to really see either her face or outfit?
Beautiful female gait
Of course, a beautiful gait, forcing you to see off a random oncoming one with your eyes for a long time. Beautiful walk does not depend on the slimness of the figure. Even if you look amazing, a clumsy manner of walking and holding will spoil the whole impression of you. And, on the contrary, thanks to the ability to elegantly carry yourself, you will attract the attention of the surrounding men, despite the existing flaws in the figure.
Physical education, aerobics, shaping will improve the figure, but will not add grace to movements. Rather, on the contrary, the gait can become too sporty, overly energetic, which will not beautify a woman.
Walking is the most basic physical exercise which we do every day. But even with such a load, the cells are saturated with oxygen, which contributes first to the oxidation of fats, and then to their breakdown.
At brisk walking or climbing stairs, burning calories is much more intense. For example, if you walk in an active step for 2 hours a day, then in a week you can additionally lose up to 2000 kilocalories.
However, many factors affect the burning of calories while walking: weight, age, physical form, metabolic features, route relief, air temperature, as well as the speed, duration and regularity of walks.
〉 On a flat road at a speed of 4 km / h - 3.2 kcal
〉 On a flat road at a speed of 6 km / h - 4.5 kcal
〉 On a flat road at a speed of 8 km / h - 10 kcal
〉 Uphill at a speed of 2 km / h - 6.4 kcal
〉 Walking in nature - 6.4 kcal
〉 Race walking - 6.8 kcal
Walking and heart
Walking has a beneficial effect on the work of the heart, primarily because it trains the heart muscle well. It is known that during dynamic walking, working muscles require more oxygen, which leads to an acceleration of contractions of the heart muscle. Walking can be an effective therapeutic tool even for some cardiovascular diseases.
However, each person has his own threshold of tolerance for physical activity. For example, in coronary heart disease, the reserves of the body are markedly reduced. Intense walking is contraindicated in severe angina and in those who have recently had a myocardial infarction.
Another contraindication for intensive walking is severe cardiac decompensation (reduced ability of the heart to provide blood supply to the body). All initial manifestations of diseases of cardio-vascular system are not a contraindication for dosed walking.
It is advisable to control your load by comparing the heart rate and the indicator blood pressure before and after walking. An increase in pressure is permissible within 10-15 mm of mercury, while the pulse should not become more frequent by more than 20 beats per minute. Moreover, if the indicators do not return to normal after 5 minutes, then the load was too high.
Walking and joints
According to physicians, health walking much more beneficial for the joints than aerobics, as it puts little stress on the joints. Such walking also favorably differs from running due to the almost complete absence of trauma. But despite its simplicity, wellness walking is very effective in preventing osteoporosis. In addition, numerous studies have shown that 30 minutes of walking 3-5 times a week is enough to increase bone mineral density by 2%.
nordic walking
More recently, Nordic walking has begun to gain popularity in Russia. Its main advantage lies in sticks: thanks to them, walkers, unlike the same runners, load almost their entire body. Moreover, walking with sticks relieves the load on the joints and spine. No less pleasant result regular classes Nordic walking will be getting rid of joint stiffness, corrected posture and improved coordination of movements.The risk of injury in Nordic walking unlike running, it is minimal: if the load on the foot is on average three times the body weight, then with Nordic walking this load is reduced by about half Well.
