BODY SCIENCE
Assessing foot types
Runners who experience pain from running could benefit from having both their feet and running gait properly analysed.
– BY ERNEST HOBBES, BIOMECHANIST
eonardo da Vinci once described the human foot as a masterpiece of engineering and a work of art. The foot is actually a complex structure, comprising 26 bones, numerous joints,
Lmuscles, tendons and ligaments. It can be divided into three sections: The rearfoot is made up of the two bones which form the heel and ankle joint, the forefoot consists of the ball of the foot and toes, while the midfoot shapes the arch of the foot.
During running, the foot plays a vital role in the absorption and transfer of force. As the foot is loaded during each step, it changes shape in order to efficiently manage the impact experienced by the foot and to create a stable base for the body to move over. The shape and mobility of the foot varies greatly from person to person – just take your shoes off and compare feet with your running mates. These structural variances can affect the foot’ s function during walking and running, as the foot could be too rigid and restrict movement, or the foot could be too mobile and allow too much movement.
Several stationary methods of analysis have been designed to assess a runner’ s foot. These methods range from basic tests a runner could do at home, to highly technical assessments using expensive equipment. Some tests have limited reliability( you may get different results depending on how the assessment is performed) and validity( test results don’ t truly reflect the runner’ s foot mechanics). One of the preferred stationary foot assessments is the Foot Posture Index( FPI), which involves the rating of weight-bearing foot posture according to six categories from heel to toes. A total score is calculated and overall foot posture is rated on a scale from severe supinator to severe pronator.
Although these stationary assessments may identify if a runner has a pronated, supinated or neutral foot posture when standing still, they don’ t tell us how the foot will respond when running. Muscles of the foot and lower leg influence how the foot behaves on landing, as they lengthen and contract to control motion and generate power. The position of the foot at impact, and indeed the position of the whole body, also affects how the foot functions during running.
Runners are often quick to suspect their foot structure and unsuitable shoes to be the cause
of pain, however, there may be several other mechanical factors contributing to injury. While assessments such as the FPI are still useful in identifying runners who may have a greater tendency to excessively supinate or pronate, a running gait analysis is still highly recommended, as it evaluates a runner in motion rather than in a stationary position.
By combining a stationary foot assessment with a running gait analysis, a runner will have a more complete picture regarding their foot and running mechanics, a better understanding of possible contributions to injury, and a clear path to alleviating their pain.
About the Author Ernest is a biomechanical, video, and running gait analyst at the High Performance Centre( HPC) of the University of Pretoria.
2. Optimal ratio of carbs to protein: Protein is just as important as carb intake after your run, and you specifically need Branched Chain Amino Acids( BCAAs) with protein, because they ensure you get your fuel stores back up, and you’ ll restore tissue and muscle without needing a lot of extra carb. Rich sources of BCAAs include pork, dairy products, red meat, corn, beans, legumes, brown rice, whole wheat, eggs, fish, mushrooms, soy protein, lentils, nuts and chickpeas.
3. Opt for whey over casein protein, and simple over complex carbs: Whey protein promotes a faster digestive pattern during the post-run window, whereas casein protein releases its amino acids at a slower rate, just as complex carbs take longer to digest, counteracting the point of immediate post-run nutrition.
4. Supplement with glutamine and antioxidants: Glutamine is an amino acid that is important for tissue repair and immune function. High levels of cortisol( the stress hormone) diminish glutamine levels, and intense endurance exercise uses up glutamine stores. Low glutamine is one reason endurance runners often get sick during intense training cycles, because the muscles can’ t fully recover between workouts. So include glutamine in your post-run shake, and also consider adding antioxidant powder, because antioxidants enhance the body’ s ability to recover from physical stress.
THE EATING PLAN
The first 24 hours are the most important for recovery.
• Immediately: 15-30min after the run, eat at least 30-60g carbohydrate and
10g protein. Avoid alcohol, as it interferes with rehydration and optimal muscle recovery. Opt for a fat-free / low-fat chocolate milkshake, or a branded recovery drink.
• Within two hours: Focus on a balanced main meal which includes a protein source, carbohydrate and vegetables( to boost antioxidant intake). Go for grilled chicken breasts, basmati rice with mushrooms and tomatoes, or pork fillet with corn, peas and carrots. Other alternatives are chicken & avocado salad with chickpeas, or toasted chicken and avocado with a side salad.
• The morning after: Scrambled eggs, grilled mushroom and lean bacon on rye bread.
• Snack: Antioxidant-rich smoothie( blueberries, raspberries, wheat germ, yoghurt, seeds, etc).
• Lunch: Salmon, tomato and avocado salad / wrap.
• Snack: Almonds and a fruit, e. g. orange or pineapple.
• Dinner: Fillet steak with sweet potato and broccoli.
For the next few days concentrate on a healthy balanced diet that includes lean protein, whole grains and plenty of colourful fruits and vegetables. Remember that high-fat, refined carbohydrates lack essential nutrients like vitamins and minerals, and won’ t supply the vital elements for optimal muscle recovery.
About the Author Christene is a registered dietician based in the Johannesburg area.
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