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The thing to keep in mind in the above graph is that the exact shape and height of the curve will likely vary from person to person (some people are Nike Air Max 90 Femme Rose simply more injury prone than others, some can tolerate hard workouts better than others), from time to time within a Nike Roshe Run Damen single individual (e.g., with degree of overall fatigue), on different running surfaces (dirt vs. asphalt vs. concrete), and even in different pairs of shoes. As an example of the latter, when a person used to wearing cushioned, heel lifted shoes goes for their first run in a pair of Vibram Fivefingers (see picture above), which lack a heel lift and are minimally cushioned, the entire injury threshold curve probably shifts downward (see green line in graph below). Thus, in beginning Vibram runners, even low intensity runs should not be done frequently at the start, and high intensity runs can cause problems immediately (i.e., you don’t want your first Vibram run to be an all out 5K race).After the first Vibram run Nike Air Max 95 Damen is complete, I suspect that muscular soreness in places like the calves will lower the injury threshold even further prior Adidas Campus Damen to the next run, and this is why running too much too soon (TMTS) is a deadly combination when adapting to a shoe like the Fivefingers. Adapting to Fivefingers requires a very low intensity initial approach with lots of rest – to do otherwise dramatically increases your likelihood of injury. The metatarsals and the muscles of the feet and legs need time to adapt to the new forces that they are experiencing when running in Vibrams, and metatarsal stress fractures are a seemingly common occurrence among new Vibram runners who do not heed advice about transitioning gradually. The positive is that as the adaptation process proceeds, the green line will ideally start to rise back upward, and along with it the Nike Air Max 90 Femme Rose risk of injury will decline.I’ll finish off this section with a second quote from the paper that was the source of the opening Nike Air Max 95 Femme quote – it sums up very well the points that I have tried to make so far:“It is logical to assume that the musculoskeletal system of runners could recover and repair itself rapidly enough from relatively low levels of impact forces, but some threshold level of impact force, repeated for some threshold level of repetitions would result in injury. It is also likely that a runner who has maintained a training program in which these threshold levels have not been exceeded would have the various related structures remodeled in such a manner as to become more resistant to injury.Two things are critical to helping a runner minimize the risk of suffering a repetitive overuse injury, and the first is rest. If Nike Air Max 95 Femme you begin exposing a bone in the body to a new form of stress, such as greater impact on the metatarsal heads or bending torques on the metatarsal shafts when you decide to start running barefoot or in a minimalist shoe (particularly Nike Air Max 270 Femme if you adopt a forefoot strike, and even moreso if you try to run up on your toes and not let the heel come down after initial contact on the forefoot is made), you need to allow the bones time to remodel to better withstand those new stresses. My suspicion is that failure to do so is the major cause of metatarsal stress fractures in new barefoot and minimalist runners. Among newer minimalist runners, TMTS is the first thing I and other minimalist runners suspect as the causative agent among people who develop these types of injuries. People get overly exuberant about trying a new thing, buy a pair Nike Air Max 90 Uomo of Vibram Fivefingers or other minimalist shoe and run every day for a week in them, and rapidly start to break down. It’s a recipe for disaster. If, however, you start out slow, do short runs once a week or so in the new style, Nike Air Vapormax Dames and allow plenty of rest, you provide a dose of the new stress that the body can manage. Then, following Wolff’s Law, the bones in the foot are able to remodel to better withstand those stresses on future runs. The muscles and ligaments also likely strengthen, helping in the support process, and further minimizing fracture risk. Rest is critical to this process, and following this approach I have thankfully been able to avoid any serious injury as I have extended the distance of my Vibram runs (I have now run as long as 15 miles in my Vibram Bikilas on a single run).
08-13-2019, 02:00 AM
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