Having higher arches is significantly less common than having flat feet, Kart adds. "Unfortunately, the opposite might happen, plus it increase injury risk". "I've seen many runners buy the latest running shoes because they think it will make them faster", he says. This creates less trauma in the arches as you go through training, which means you have effective recovery. With better support, the overall strain on the foot sustained on long runs will decrease, says Shum. If you have significant foot issues, you may want to consider seeing a podiatrist, he adds.ĭon't miss What's the Difference Between Stability and Motion Control Running Shoes? These often have a measuring station for your feet that not only determines size but also whether you pronate and have a high or low arch. Instead of a straight line from the ball of the big toe back to the ankle, you may see a higher arch when looking at the inside of the foot".Īnother tactic is to visit a running shop, suggests New York-based, RRCA-certified running coach, Lawrence Shum. "You may also see structural changes at the midfoot. "This indicates your midfoot is not descending down to the surface", he says. If you're seeing mostly toes and the balls of your feet with a minimal line back to the heel, that could mean you have high arches. If you're not sure if you have high arches, Kart recommends a simple trick: wet your feet, then stand on a blank piece of paper or cardboard and step away to see your footprint. For example, doing calf raises, toe pick-ups (like picking up towels and pencils using only your toes), and foot flex-and-point sessions can improve ankle and calf strength.Īnother important strategy? Making sure you have the right shoes. That means you change your training in multiple ways to avoid injuries, such as decreasing your mileage or playing around with your stride, and Kart adds that lower-body strength training is also important so you can recruit muscles that support stability. "It's not uncommon to have outside knee pain, including lateral meniscus tears, IT band problems and lateral collateral ligament strains". "The problems can extend up the chain to the knees", says Kart. Running in shoes that don't support high arches can even lead to ankle sprains, Kart says, because of instability in the ankle joint. The result isn't great-foot pain, stress fractures, shin splints and plantar fasciitis are more likely to result. That creates an undue amount of stress throughout the foot, ankle and calf. What happens instead is that the arches and feet tilt outwards, he adds. RELATED: Nike's Most Comfortable and Supportive Shoes for Heelstrike Runners A high arch fails to absorb that shock because the arch doesn't descend normally". "The foot has two basic jobs: one is to act like a shock absorber, the other is to be a bony lever to push off from. "High arches can create problems with running and training", says doctor of physiotherapy, Jason Kart, D.P.T., owner of Core Physical Therapy in Chicago. In either case, there could be multiple factors that come into play, and your shoes can be one of them, especially if you have high arches. Or you keep getting overuse injuries-even when you dial it back on your workouts. We partner with many organizations to match our clients with mentors in their own neighborhoods.Maybe your running shoes are perfectly comfortable, but you feel like your speed, endurance and recovery could be better. Knowing that each client is different, Arches meets these young people “where they are” on the path to pro-social engagement with others. Mentors facilitate group sessions and are available for intensive support, advice, and guidance outside of the group settings.Īrches is grounded in positive youth development, an approach that emphasizes reaching young adults in their own neighborhoods and building on their strengths. To counter this harmful thinking, group sessions run in a family-style atmosphere follow an evidence‐based curriculum that relies on cognitive behavioral principles aimed at self-reflection and changing behavior.Īrches mentors are “credible messengers.” Because they often come from similar backgrounds to our clients, they can connect to our young adults and their families in ways others can’t. The thought processes that may have led to violence or crime in the past can stand in the way of finding a job, finishing school or peacefully resolving conflict today. This transformative mentoring program focuses on high-risk young people age 16 to 24 who struggle to overcome the thinking patterns and behaviors that led them to probation. The Arches program connects young adults on probation to mentors with similar life experience in their own neighborhoods.
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