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首页> 外文期刊>Current sports medicine reports. >Counseling Runners on Safely Transitioning to Minimal Shoes
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Counseling Runners on Safely Transitioning to Minimal Shoes

机译：安全转换到最小鞋的辅导员

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Minimal shoes have generated interest in the running community as a means to "run naturally" (1). Shoes that minimally interfere with the natural movement have high flexibility, low heel-to-toe drop (>6 mm), lightweight, low stack height, and no motion control and stability elements. Running with less support does increase the load on the feet (1). Thus, abruptly transitioning to minimal footwear can increase impact loading and the risk for injuries, such as foot bone edema and metatar-sal stress fractures (2,3). Accompanying changes in technique (soft and quiet landings, shorter lighter steps) are important to prepare for safe running in minimal shoes (4). Moreover, muscle strength and endurance are key to sustaining good running technique and reduce injury risk (4). Assuming that running technique, strength, and endurance are appropriate, two general approaches can be used to counsel runners with safe shoe transition: 1) gradual exposure to minimal footwear into the running program over a period of weeks or using a "transition shoe" (heel-to-toe drop of 6 to 12 mm) before a minimal model (5) with no reduction in training mileage, or 2) significant reduction in running volume using the new minimal shoe and gradual progression in mileage over time. Both techniques can reduce the risk for injuries related to abrupt shoe changes and can meet the needs of runners with different short- and long-term goals. With either approach, it is important to counsel the runner that the transition will take several months to complete. A slow transition is critical to allow bones, muscles, and tendons to adapt to the new loading pattern and reduce the risk of injury.
机译：最小的鞋子对运行社区产生了兴趣作为“自然运行”的手段（1）。微小地干扰自然运动的鞋子具有高柔韧性，低脚跟到趾下降（> 6毫米），轻质，低堆叠高度，无运动控制和稳定性元件。使用较少的支持运行确实会增加脚上的负载（1）。因此，突然过渡到最小鞋类可以增加冲击载荷和损伤的风险，例如脚骨水肿和迈达 - sal应激骨折（2,3）。伴随技术的变化（柔软和安静的着陆，更短的较轻的步骤）对于准备在最小的鞋子（4）中的安全运行非常重要。此外，肌肉力量和耐力是维持良好运行技术的关键，减少伤害风险（4）。假设运行技术，强度和耐力是合适的，两种一般方法可以用于安全鞋过渡的律师：1）在几周或使用“过渡鞋”时逐渐暴露于运行程序中的最小鞋类进入运行程序（在最小的型号（5）之前，训​​练里程的最小模型（5），或2）在运行的数量下，使用新的最小鞋和行程随着时间的推移逐步进展，在运行的数量显着减少。这两种技术都可以降低与突然鞋类变化有关的伤害的风险，并且可以满足不同短期和长期目标的跑步者的需求。通过任何一种方法，重要的是向跑步者劝告转型需要几个月才能完成。缓慢过渡对于允许骨骼，肌肉和肌腱来适应新的装载模式并降低伤害风险至关重要。

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