Enhancing Team Sheppard Members "Fitness to Fight"

  • Published
  • By Physical Therapy Element Staff
  • 82nd Medical Operations Squadron
SHEPPARD AIR FORCE BASE, Texas --  The 82nd Medical Group Physical Therapy Element and the Health and Wellness Center staff are teaming up in May to enhance Team Sheppard's "Fitness to Fight" capability by improving running performance.

If you would like to learn proper running mechanics, your foot type and receive shoe recommendations, the PTE and HAWC staffs are here to help. We are offering classes on May 8, 10, 15 and 17 between 11 a.m. to 1 p.m. at the Pitsenbarger Fitness Center. John Martin, HAWC exercise physiologist, will present approximately 20 minutes on running mechanics and training. After this presentation, HAWC and PTE staff will be present to assess foot type and provide shoe recommendations, as well as to answer your questions regarding running. Feel free to bring your current running shoes for analysis.

One key component to injury-free running is proper running shoe selection. This is based on an individual's foot type. Providing your foot with the proper support will aid in limiting running injuries. It is essential to know your foot type to select the proper running shoe.

There are three basic foot types - neutral or normal arch, low arch, and high arch. Foot type is determined by observing standing posture and walking style. From here, recommendations regarding a type of running shoe can be made.

There are three basic categories of running shoes and each corresponds to one of the basic foot types. Approximately 50 percent of people have a neutral foot, meaning the foot does not roll too much inward or outward. A stability shoe will help a neutral foot to remain in good alignment while running. However, people with a flat foot have a very flexible foot and need more support. Motion control shoes are designed to limit rolling inward during walking or running.

Both stability shoes and motion control shoes have more support on the inside edge of the shoe to control excess foot movement. You can test the stability of a shoe by trying to twist it or bend it through the arch. Neither a stability shoe nor a motion control shoe should give way under the force of your hands.

A smaller number of people have a high arch. If this is the case, this foot type does not need as much support and a cushion shoe is appropriate. Shoes in the cushion category are very flexible and will easily bend in half through the arch.

Even if you are wearing the proper shoe, they will not last forever. Wearing a worn out shoe places more stress on your body and increases your chance for injury. Running experts generally recommend replacing your running shoes between 400 and 500 miles of use including walking miles. For most of us who run three times per week, 2-3 miles each session; running shoes will last roughly one year. To maximize life of your running shoes, save these shoes for running and exercise only.

Interestingly, a recent study completed at Fort Sam Houston Army Base, Texas examined awareness and compliance with physical activity and running shoe guidelines among 524 soldiers-in-training. The authors found that 35 percent of soldiers wore inappropriately sized shoes, 57 percent wore shoes inappropriate for their foot type, 35 percent of individuals wore shoes that were excessively worn, and 63 percent did not know recommended shoe replacement guidelines.

Running is part of life for the Air Force now, and it should not be painful. Stop on by, and let us help you enhance your running experiences. Please feel free to contact the HAWC at 676-4292 or the PTE at 676-4274 if you have any questions.