Instead of a straight line from the ball of the big toe back to the ankle, you may see a higher arch when looking at the inside of the foot".Īnother tactic is to visit a running shop, suggests New York-based, RRCA-certified running coach, Lawrence Shum. "You may also see structural changes at the midfoot. "This indicates your midfoot is not descending down to the surface", he says.
If you're seeing mostly toes and the balls of your feet with a minimal line back to the heel, that could mean you have high arches. If you're not sure if you have high arches, Kart recommends a simple trick: wet your feet, then stand on a blank piece of paper or cardboard and step away to see your footprint. For example, doing calf raises, toe pick-ups (like picking up towels and pencils using only your toes), and foot flex-and-point sessions can improve ankle and calf strength.Īnother important strategy? Making sure you have the right shoes. That means you change your training in multiple ways to avoid injuries, such as decreasing your mileage or playing around with your stride, and Kart adds that lower-body strength training is also important so you can recruit muscles that support stability. "It's not uncommon to have outside knee pain, including lateral meniscus tears, IT band problems and lateral collateral ligament strains". "The problems can extend up the chain to the knees", says Kart. Running in shoes that don't support high arches can even lead to ankle sprains, Kart says, because of instability in the ankle joint. The result isn't great-foot pain, stress fractures, shin splints and plantar fasciitis are more likely to result.
That creates an undue amount of stress throughout the foot, ankle and calf. What happens instead is that the arches and feet tilt outwards, he adds. RELATED: Nike's Most Comfortable and Supportive Shoes for Heelstrike Runners A high arch fails to absorb that shock because the arch doesn't descend normally". "The foot has two basic jobs: one is to act like a shock absorber, the other is to be a bony lever to push off from. "High arches can create problems with running and training", says doctor of physiotherapy, Jason Kart, D.P.T., owner of Core Physical Therapy in Chicago. In either case, there could be multiple factors that come into play, and your shoes can be one of them, especially if you have high arches. Or you keep getting overuse injuries-even when you dial it back on your workouts. National Parks Pass – Before you visit Arches National Park be sure to pack your The America the Beautiful Annual Pass.Maybe your running shoes are perfectly comfortable, but you feel like your speed, endurance and recovery could be better. It’s important to carry plenty of water during the winter, and not just during the summer.ĭuring spring and fall, it’s all about layers! The mornings and evenings will be cool so have a fleece jacket handy! It’s also just as easy to become dehydrated in the cold as it is in the heat. That’s why trekking poles and traction devices for your shoes are essential. Take note that snow and ice can accumulate and make popular trails quite slippery. Also avoid sun burn by wearing a wide brimmed hat and by generously applying sunscreen to any parts of your body that are exposed to the sun.įor the winter months, wear winter clothing to stay dry and warm. To keep cool, wear light colored, loose fitting UV clothing that does not absorb sunlight.
You’ll want to carry lip balm with sunscreen and hydrating lotion to apply as needed when you’re out exploring the trails.Ĭlothing – Summers in the park mean soaring temperatures, unrelenting sunlight, and low humidity. Lip Balm and Lotion – Utah’s high elevation and dry air can be hard on your skin. We use Camelbak hydration packs or carry Hydroflask bottles in our packs. Accordingly, be sure to eat plenty of healthy snacks and food. Hydration and Food – Due to the high desert and altitude in Southeastern Utah, you should drink at least one gallon of water per day, and always carry water with you during all hiking activities (water is also available at the Arches National Park Visitor Center and at the Devils Garden trailhead and Campground). To make your trip as safe and enjoyable as possible, avoid smooth-soled shoes and only wear sturdy shoes with ample tread. We always recommend Merrell Moab hiking shoes of course! Hiking Shoes – Injuries from improper footwear is a common problem that casual visitors and hikers encounter. To get the most out of visiting this park, you must be prepared with the right clothing and gear.ĭOWNLOAD our Arches National Park Packing List for summer and winter.
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