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4 important points for selecting running shoes

Hruska Clinic released a recommended shoe list for 2016. I am excited that the new list was come out.  Lori Thomsen, PRC talks about the shoe list on the video blog. I introduce what the clinic recommends how to chose a pair of running shoes and their explanation of foot function in a gate cycle.

How to chose a pair of running shoes

PRI how to chose ShoePictures are from Hruska Clinic.

1. Heel counter does not fold in.
When you push back of a shoe, the back part should not be collapsed in. Heel counter controls and stabilize the heel. The heel (Calcaneus) has to stable when landing. If the heel is not stable, the front part of foot (Forefoot) does not have good control to roll in and out.

2. Shoe bends in the toe box (the front part of a shoe), not in the middle.
A shoe should be bent in the toe box easily and the toe box should not be rigid. Bending in the toe box helps to push the big toe off that is normal foot mechanics. Rigid toe box prevents to push the big toe off and hip flexors are excessively used in a gait cycle. A shoe that being bent in the middle is not recommended because it will increase risk of having plantar fasciitis and heel bursitis.

3. Outside of the heel is rigid.
When you squeeze the heel part from top and bottom, the heel part should have give. This also helps  to stabilize and control the heel (Calcaneus).

4. Heel height should be symmetrical.
When you look at a shoe from behind, either inside or outside of a shoe should not be higher/lower. Some shoes build up in inside and put a cushion on outside. This has you stand on outside of the foot entire gait cycle and then, the foot is not able to push off the big toe.

Foot function in a gait cycle
The body is integrated together. Therefore, the pelvis influences the foot and the foot influences the pelvis. Having correct foot mechanics in a gait cycle is important to have proper body function. Proper calcaneus control when the heel hits the ground has you feel the arch at mid stance and then push off the big toe. This correct foot mechanics stabilize the pelvis and then power is produced from the hip and pelvis when you walk and run. When the calcaneus does not have good control, the foot and ankle strategies are used to stabilize the pelvis, which is not efficient to stabilize the pelvis. Therefore, power is not produced from the hip and pelvis. Chose a shoe that has good heel control, feels the arch at the mid stance of a gait, and pushes off the big toe. But, the bottom line is that shoe has to be comfortable!

Performance integration is a Postural Restoration Center. I am a certified PRT (Postural Restoration Trained). We use PRI principles for evaluation and treatment. Our evaluation will help you which type of shoe is good for you. To make an appointment, call 312.841.9445.

 

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パフォーマンスインテグレーション代表
全米アスレティックトレーナー協会公認、アスレティックトレーナー(ATC)

東京の市ヶ谷で怪我の予防と施術、リハビリテーション、トレーニングを行なっています。腰痛や膝の痛みのリハビリの専門家です。ブログではスポーツ障害や健康に役立つ情報を中心に発信しています。

アメリカの大学(NCAAディビジョン1)にて多競技でアスレティックトレーナー(ATC)として12年間働きました。多くの大学生やプロアスリートの怪我の予防や治療、リハビリを行なってきました。

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