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Zadbaj o zdrowie swoich stóp

Nie tylko buty, ale również stopy są poddawane podczas biegu dużym obciążeniom i co jakiś czas należy się im solidna konserwacja. Zobacz, co się w nich może zepsuć, jak je naprawić i - najważniejsze - jak w przyszłości zapobiegać urazom.

fot. Wiesław Jurewicz

Jogging wymyślono dla ludzi z miasta. Bo mieszczuch najczęściej prowadzi siedzący tryb życia i prędzej czy później będzie miał kłopoty z krążeniem, a jak wiadomo bieganie to jeden z najlepszych sposobów zapobiegania chorobom serca. W słusznej skądinąd idei joggingu nie pomyślano jednak o jednym: w mieście bardzo trudno znaleźć odpowiednie podłoże do biegania - jakby nie kombinować, zawsze jakiś fragment biegnie się po zbyt twardej nawierzchni.

Amatorzy truchtania po asfalcie, betonie czy kostce brukowej początkowo mieli spore problemy z obolałymi stopami. Na szczęście, natychmiastowa reakcja firm produkujących sportowe obuwie uciszyła paniczne krzyki ortopedów. Buty wyposażono bowiem m.in. w amortyzujące podeszwy. Jednak nawet buty z kosmiczną technologią nie ochronią ścięgien, stawów, kości i skóry, jeśli nie dostosujesz treningu do własnych możliwości, zapomnisz o rozgrzewce czy zlekceważysz pierwsze oznaki, że coś się dzieje nie tak.

Sześć urazów stóp, na które musisz uważać

Krwiak

Ciągłe przyciskanie palca do noska buta może spowodować krwawienia pod paznokciem. U biegaczy krwiak podpaznokciowy występuje zazwyczaj na 3., 4. lub 5. palcu, bo one właśnie mają najczęstszy kontakt z twardym podłożem.

Jak zapobiegać? Buty powinny przylegać do pięty i boków stopy, ale między palcami a noskiem buta musi pozostać przestrzeń o grubości kciuka. Krótko obcinaj paznokcie.

Jak leczyć? W awaryjnych sytuacjach można sobie pomóc, przekłuwając płytkę paznokcia np. rozgrzanym spinaczem. Lepiej jednak iść do chirurga, który w znieczuleniu zrobi to specjalnym wiertłem. Jeżeli z wizytą u lekarza nie będziesz zwlekał, uratujesz płytkę paznokciową. Zazwyczaj po nakłuciu, które przynosi natychmiastową ulgę, wystarczy obserwacja.  

Ostroga piętowa

Biegniesz, biegniesz i nagle czujesz, jakbyś miał pinezkę pod piętą. Każdy krok powoduje przeszywający ból. Stajesz, zdejmujesz but - i nic. W skarpetce też nic, na stopie nie ma śladu po odcisku? Ki diabeł? Najprawdopodobniej tzw. ostroga piętowa, czyli narośl na spodniej stronie kości piętowej, która powoduje bolesny stan zapalny ścięgna pod piętą. Biegacze są szczególnie narażeni na ostrogę piętową, bo każdy krok to mikrouraz.

Jak zapobiegać? Unikaj biegania po twardym podłożu i stosuj ćwiczenia rozciągające.

Jak leczyć? Ból złagodzą środki przeciwbólowe i maść przeciwzapalna, okłady z lodu i specjalna wkładka do butów, amortyzująca nacisk oraz fizykoterapia z rozciąganiem rozcięgna i mięśni łydki. W ciężkich przypadkach wykonuje się zabieg chirurgiczny.  

Grzybica paznokci i stóp

Najpierw pojawiają się żółte lub białe plamy w rogu paznokcia. Później paznokieć zaczyna się rozwarstwiać, matowieje, robi się żółty i staje się gruby; lub matowieje, jest biały jak mleko i miękki. Grzybica skóry stóp zaczyna się od swędzących, czerwonawych plam, czasami z pęcherzami, zwykle między palcami lub na podeszwach, a dopiero później przenosi się również na wierzch stopy.

Jak zapobiegać? Nigdy nie korzystaj z cudzych butów i nie pożyczaj swoich. Na basenie, w saunie i w szatni zawsze chodź w klapkach, nigdy boso. I dokładnie osuszaj stopy po kąpieli, ze szczególną dbałością o przestrzenie między palcami.

Jak leczyć? Zacznij od maści przeciwgrzybicznej (kupisz bez recepty w aptece) i koniecznie stosuj się do zaleceń dawkowania - nie kończ za wcześnie. Jeśli kuracja się nie powiedzie, idź do lekarza, być może trzeba będzie wziąć tabletki. I wyrzuć wszystkie buty oraz skarpety, które miały kontakt z chorymi stopami.

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