Avoid sprains and ankle injuries! 5 steps to wear running shoes correctly

[The correct way to wear shoes is to fit your heels]

There is a lot of knowledge about "wearing shoes". Different wearing methods will affect the fit of the shoes and the comfort when running. First, choose a pair of shoes that match the length and width from the heel to the big toe, and then put your feet into the shoes so that the heels fit together. Otherwise, if the toes fit together with the shoes, the toes will not be able to move flexibly, which will limit and hinder the toes' touching the ground and stepping movements.

Next, start lacing your shoes from the toe, don't tie them too tight, but make sure the shoes fit snugly against the instep. In addition, if the tongue of the shoe is crooked, please adjust it, otherwise it may rub against the instep and cause injury. Finally, tie up your shoelaces and tuck the excess part into the intersection of the shoelaces so that they will not easily loosen while running, allowing you to run more smoothly.

After putting on your shoes, remember to try walking or running around in them first and check:

1. Is there a space of about one finger width left at the toe of the shoe?

2. Whether the upper fits well;

3. Whether the heel fits the heel well;

4. Do you feel pain on both sides of your little finger and thumb?

By learning the correct way to wear shoes, you can avoid problems such as foot discomfort and shoelaces falling off while running, and easily enjoy the pleasure of jogging.

◎Choose wavy shoelaces, which are less likely to get loose

If your shoelaces are often loose, you might want to choose wavy shoelaces. The protruding parts of the laces will get stuck in the shoe holes, making them less likely to loosen and keeping them snug.

[5 steps to teach you how to wear running shoes correctly]

By learning the correct way to put on shoes, you can more accurately find the shoes that suit you, avoiding problems such as friction, skin breakage, and toe pain due to shoes that fit your feet too well, allowing you to run easily, without burden, and happily for a long time.

(1) Correct foot position

When putting on shoes, please sit on a chair and keep your toes and knees in a straight line; the shoes should be firmly placed on the ground. This is the correct way to put on shoes.

Please check the position of your knees and toes first (left foot is shown in the picture)

(2) The heel and the shoe should fit together

Tap your heel on the ground and give it a good tap to make it fit snugly against the heel of the shoe.

(3) Adjust the tongue position

Please straighten the tongue of the shoe and make sure it is not wrinkled or tilted to one side or the other. Make sure it is centered and aligned.

(4) Tie up your shoelaces

Start tightening at the toe of the shoe and tie a firm knot close to the ankle. The purpose of tying shoelaces is to provide covering, so please control the tightness well.

(5) Adjust shoelaces

If the shoelaces are too long after being tied, you can tuck them between the tongue and the shoelaces to prevent tripping and falling while running.

CHECK

˙Ankle: Check whether the ankle and shoe fit well.

˙Toes: Check if there is about a finger's length of space at the toes.

This article is from Caishi Culture's "Learning to Jog from Scratch"