HIGH ANXIETY and BLOOD PRESSURE

HIGH ANXIETY

Watching That Blood Pressure!

 

My recent stress treadmill test threw up a  fact I didn't have any inkling about before! My  systolic Blood Pressure climbed up and was a cause of concern for  ever anxious me! 
Earlier, on  our Team Dr’s advice, three of us from Team Epower had signed up for the said test  to determine our heart’s fitness levels as we were undertaking quite a fair bit of sporting exertions in 2014, and as careful responsible adults, we wanted to ensure our heart’s state of well being before we go all out and enjoy our physical….and mental exertions.

Perhaps more about the Treadmill test later – when the Cardiologist report is out where my ECG readings are explained. It's good to know where one stands as far your internals are concerned before embarking full steam ahaed on any exercise regime!

I'm all Hooked Up!! Stressed!!

As regards Blood Pressure readings, I confess that  I never quite understood well what it really all meant,  and in previous years had quite a la-di-da attitude to things outside my immediate spheres of interest and affect; but with the looming exertions of tougher and longer races on the immediate horizon, it was imperative now (better late than never?) to really understand for myself the numbers, its meanings and the management, if needed. And do a blog about it for all and sundry… as a way of learning and sharing.

I believe  even more so now that it is  of paramount importance and  exceedingly crucial that we all  learn to take charge and be responsible for our own  health  issues and seek to understand fully as best we can .... nothing quite like doing your own pace study and research of the condition and its  attendant ramifications;  in addition to working with our health care providers and other experts in the field; and of course even sharing and learning with your fellow athletes through first hand experiences. 
As we get older and wiser, and even more so now as an endurance athlete, you have to understand your own body and make the judgment calls first as it's all about you when you are pounding away and gasping - you should be able to realize  your limits and race smart, race safe! If u don't look out for yourself, it just doesn't cut it! too many weekend warriors are coming out adn getting active...and it is our responsibility to be educated and cognisant of the various factors that we should consider and be totally appraised of.

Listen to your body! You are your own best whistle blower of what could be wrong! 

So now I have managed to glean the following information and reproduce the facts and figures  that I feel is relevant to my particular case. Knowledge is power and power should be harnessed. It is sooo impt to  take regular readings! So here goes!

Testing BP after a 1000m swim training in pool
Always pays to be vigilant! Even my  Dr himself gets checked !

DO I HAVE HIGH BLOOD PRESSURE?

The scary fact is that having high blood pressure (hypertension) is not usually something that you feel or notice. There are no obvious signs or symptoms. …ya tell me about it! The only way to know what your blood pressure is, is to have it properly measured!

Blood pressure is measured in ‘millimetres of mercury’ (mmHg) and is written as two numbers. For eg, if your reading is 120/80mmHg, your blood pressure is ‘120 over 80’.

HOW TO READ THE SCORE?

Every blood pressure reading consists of two numbers. They are shown as one number on top of the other.

The top number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats.

The bottom number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.

So what is normal blood pressure?

Ideally, the healthy adult blood pressure should be below 120 over 80 (120/80). The science is  that there is arguably a much lower risk of heart disease or stroke at this normal levels.

So if your blood pressure is  this normal, then please  maintain this! You are doing something right!

If your blood pressure is above 120/80mmHg, you will need to bring it down. The higher your blood pressure, the higher your risk of health problems. For eg, someone with a blood pressure level of 135 over 85 (135/85) is twice as likely to have a heart attack or stroke as someone with a reading of 115 over 75 (115/75). This boggles the mind, does it not? Of course, the verdict is all over teh shop when it comes to what is normal BP - apparently, it could be anything from 110-130 even for systolic so it really all depends.

So what then really is high blood pressure?

You probably have high blood pressure (hypertension) if your blood pressure readings are consistently 140 over 90, or higher, over a number of weeks.

You may also have high blood pressure if just one of the numbers is higher than it should be over a period of time. I have been told that anything above 200/100 is a no no....whatever your age or condition.

Ok – so I now have my trusty portable BP reading machine and have been advised by my Dr to take 3-4 regular readings EVERYDAY so that we can observe whether I do really have HBP!

Blood pressure chart

Have a look at the blood pressure chart below to see what your blood pressure means. The blood pressure chart is suitable for adults of any age. (  Note that the level for high blood pressure does not change with age.)

Have A look At this Chart!

Using this  sample blood pressure chart: To work out what your blood pressure readings mean, just find your top number (systolic) on the left side of the blood pressure chart and read across, and your bottom number (diastolic) on the bottom of the blood pressure chart. Where the two meet is your blood pressure.

So what do the blood pressure readings mean?

As you can see from the blood pressure chart, only one of the numbers has to be higher or lower than it should be to count as either high blood pressure or low blood pressure:

·         90 over 60 (90/60) or less: You may have low blood pressure. 

·          More than 90 over 60 (90/60) and less than 120 over 80 (120/80): Your blood pressure reading is ideal and healthy

·         More than 120 over 80 and less than 140 over 90 (120/80-140/90): You have a normal blood pressure reading but it is a little higher than it should be, and you should try to lower it. 

·         140 over 90 (140/90) or higher (over a number of weeks): You may have high blood pressure (hypertension).

So:

·         if your top number is 140 or more - then you may have high blood pressure, regardless of your bottom number.

·         if your bottom number is 90 or more - then you may havehigh blood pressure, regardless your top number.

·         if your top number is 90 or less - then you may have low blood pressure, regardless of your bottom number.

·         if your bottom number is 60 or less - then you may havelow blood pressure, regardless of your top number.

What high blood pressure ( aka hypertension) can do

 High blood pressure (hypertension) puts extra strain on your heart and blood vessels. This can cause them to become weaker or damaged.

The higher your blood pressure, the higher your risk of serious health problems in the future. High blood pressure can affect your body in a number of ways:

·         Your heart: high blood pressure can cause you to have a heart attack. It can also cause heart failure.

·         Your brain: high blood pressure is a leading cause of strokes.

·         Your kidneys: high blood pressure can cause kidney disease.

·         Your limbs: high blood pressure can cause peripheral arterial disease, which can affect your legs.

If you have other health conditions, such as diabetes or high cholesterol, this increases your risk of health problems even more. It is then even more important to lower your high blood pressure.

Now this then begs the question topmost on my mind: How much higher should the blood pressure go up during intense prolonged exercise??

When you start to exercise, the heart has to work harder to pump enough blood to working muscles, increasing systolic blood pressure. Systolic blood pressure can safely rise as high as 220mm Hg  , but if diastolic blood pressure increases past 20mm Hg above resting or over 115mm Hg, exercise should be stopped immediately as a matter of protocol. (Conversely, if systolic blood pressure does not rise during exercise, it may indicate cardiovascular problems.)

Well  the good news is that I didn't reach those levels! ....although with some protestrations the Dr in attendance only allowed me to stress out  into further stages till I reached 163 heart rate  as originally he said that a person of my age only needed to reach 85% of my target Heart rate for the stress test.....I had at the start informed the Dr that I was doing the test to check out the further parameters and needed to know the readings of my hear as I pushed to 100% of my target heart rate and not 'idle' as it were at 85% which was only 138 bpm. That's like only Zone 1 for me!

Ok , I digress - back to blood pressure The systolic blood pressure will gradually decline during active recovery. Active recovery involves a decline in the intensity of physical activity, such as running to walking. Systolic blood pressure may drop immediately during passive seated recovery due to blood pooling in the peripheral limbs on the body. Diastolic blood pressure may also drop during exercise to rest transition due to the dilation of the veins during exercise.

So what can abnormal changes in blood pressure indicate?

High increases in systolic blood pressure over 220mm Hg during exercise in people with normal resting blood pressure may indicate signs of heart disease. Researchers  who tested the affects of exercise on older adults with normal blood pressure found that those with raised systolic blood pressure over 220mm Hg during exercise exhibited signs of left ventricular hypertrophy. Left ventricular hypertrophy occurs when the heart has to pump harder than normal to get blood out, typical in people with chronic high blood pressure, and is a dangerous condition that can lead to heart failure. Oh ..oh!!! Ok - thankfully I am not near those levels..phew!

How to lower your blood pressure

The good news is that if you have high blood pressure, healthy changes will help to bring it down. And you don't have to wait until you have high blood pressure to make healthy lifestyle changes. The more you can reduce your blood pressure, the lower your risk of a heart attack or stroke will be. Ok – ok – a compelling reminder!

1. Blood Pressure Diet - Eat less salt

Too much salt raises your blood pressure, so it is important to eat as little as possible. In fact, some people with high blood pressure may be able to avoid blood pressure medicines by cutting down on salt.

FACTOID: Most of the salt you eat is not what you add to your food, but is in prepared foods like bread, breakfast cereals and ready meals. Ok – I think I am guilty here cos although I have no table sait or teocheng in my kitchen, I do use bottled and prepared store bought sauces as bases for my culinary creations! Hmmm…have to do it au naturel  and limit the intake of processed food.

Rich and flavouful Christmas Dinners a thing of the past??

2. Blood Pressure Diet - Eat more fruit and vegetables

Eating more natural fruit and vegetables helps to lower your blood pressure. Adults should eat at least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the size of your fist.

Try to eat a range of different fruits and vegetables. Dried, frozen and tinned are fine, but watch out for added salt, sugar or fats.

3. Blood Pressure Diet - Keep to a healthy weight

Losing weight, if you need to, will help lower your blood pressure and reduce your risk of health problems. The best way to lose weight is to choose more low-fat and low-calorie foods, and increase your physical activity.

FACTOID:  this should be the least of my problems – I have been and am steadily upping the physical activity as part of my ongoing regime and I dare say the BP would been HIGHER if in fact I DIDN’T have these activities!??

4. Blood Pressure Diet - Drink less alcohol

If you drink too much alcohol, this will raise your blood pressure over time. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women. A unit is roughly half a pint of beer or cider, a small glass of wine, or a single pub measure of spirits.

If you keep to the recommended alcohol limits, this should help keep your blood pressure down. Hmm – not a problem here at all. But u know who u are. Binges are so out! Again moderation is the key!

5. Blood Pressure and Exercise - Get more active

The advice: to be moderately active for 30 minutes five times a week to eep your heart healthy, and help lower your blood pressure.

Think about how you can be more active in your daily life. Any activity that leaves you feeling warm and slightly out of breath is ideal. I suppose for most pple it’s working your heart between Zone 2-Zone 3. (see previous blog on target heart rate zoning)

So the take out here is to get active, and in my case – continue to do so, but for sure in moderation as I do not want the heart to work TOO hard given its high pressure proclivities. There is a real worry that regular exercise will increase your blood pressure to dangerous levels. It is true that physical activity (exercise) will cause your blood pressure to rise for a short time. However, when you stop the activity, your blood pressure should soon return to normal. The quicker it resolves back to resting levels, the fitter you are likely to be. 
I have some reservations about then engaging prolonged endurance races that takes me into heart pounding performance over 3,4, or even 7 hours as in the half IRONMAN distance that I am envisaging. At what target heart zone then would it be safe?  

A suggestion  from my minders was to take things from slow and easy. Do the long workout. Work in Zone 2 and watch it. Listen to your body. Finish it low and steady. Take a reading and see how high the BP is and how long it takes to come back down. Check your heart rate as well. Breathe!!Focus. Destress! Visualize!

The idea then is to  also control the OTHER variables from diet and even stress…and see how these other factors can be better managed. And then, and only then, if it comes to the crunch, there would be a real need to take medication to bring down the HBP.

The table below gives a general idea of what levels you need to be concerned about, but bear in mind that every person is different, and your doctor or nurse may decide differently.

Blood pressure level	General ability to be more active
Below 90/60	You may have low blood pressure, speak to your doctor or nurse before starting any new exercise
90/60-140/90	It is safe to be more active, and it will help to keep your blood pressure in this ideal blood pressure range
140/90 – 179/99	It should be safe to start increasing your physical activity to help lower your high blood pressure
180/100 – 199/109	Speak to your doctor or nurse before starting any new exercise
200/110 or above	Do not start any new activity – speak to your doctor or nurse

To be safe, it is always a good idea to get advice from your doctor or nurse before you start any new physical activity.

POINT OF NOTE!

Our bodies react differently to different types of exercise. There are two main types of physical activity: aerobic (or dynamic) and isometric (or static) exercise.

Aerobic exercise is very good for our heart and blood vessels as it gives them a good workout, helping them to become more flexible and efficient. The heart pumps the blood harder, raising blood pressure, but the blood flows into a large number of muscles, giving more space for the blood to flow in so the blood pressure does not rise by very much. In fact regular aerobic activities will help to lower your blood pressure over time. Examples of aerobic exercises are anything that uses a large number of muscles in repeated and rhythmic movements, such as swimming, cycling and brisk walking.

Isometric exercises build muscle but such exercises can raise blood pressure during the exercise, e.g. during weight lifting. In some cases the changes in blood pressure can be rapid and large and this can put extra unwanted strain on the heart and blood vessels. This is because this form of activity involves the sustained contraction of just one set of muscles. So the heart beats harder, but only a small number of muscles are being used. Because of this, there is less space available for the blood to flow in. This results in a rapid rise in blood pressure and extra strain on the heart and blood vessels. Examples of isometric exercise are weight lifting and press ups. Hmm- DANGER!!

So for the immediate future I should:

·          aim to work at a level that is light to moderate, not hard or very hard.  If I cannot hold a conversation whilst exercising, then it’s working too hard! So that's my reality for now. Nothing to shy away from. That's my new parameter!

·          not lift heavy weights, as they can raise your blood pressure to dangerous levels for a short period of time (NOT GOOOOD!!) - so the blasts in the gym are a thing of the past, not that i was ever one to lift masochistic tonnage anyway....; or

• Undertake vigorous short bursts of exercise like boxing or squash

High blood pressure medication

Changing your diet and being more active can really help you control your blood pressure, but they may not lower it enough on their own. If that’s the case, you may need to take blood pressure medication to lower it further.

There is a wide range of blood pressure medications available. Most of these are grouped under four common types of medicine:

·         ACE inhibitors

·         Angiotensin receptor blockers

·         Calcium channel blockers

·         Thiazide diuretics

I guess each of us have  to find out first hand what  works well for our own health state – whether meds are  needed to control. And if u do have to resort to meds, please note that as an endurance athlete, there are certain drugs which are better in managing the blood pressure for your chsoen exertions in your chosen sport. Please tell your Dr and he will prescribe the ones with the least side effects/debilitations.
 I think a positive mindset helps to alleviate levels too. Undue, unnecessary stress does no one and your HIGH ANXIETY any good. that said, one needs to monitor judiciously, learn to do what is right and healthy for one's mind body and soul, and passionate pursuits in life within sensible parameters. 
In the meanwhile my good Dr has given me my own BP Omron test kit to take regular readings to monitor be in charge of making sure all's well!

No one said it was gonna be easy. But do it safe as u can!

THE REALITY:
High blood pressure cannot be cured, and if you need to take medicines, you will probably need to keep taking them for life. If you stop, your blood pressure will rise back up again.

It is very important to keep taking your medicines, even if you don’t feel unwell. By keeping your blood pressure low you are protecting your heart and blood vessels from damage and disease. This is not a life sentence if push comes to shove, but a Life Enabling reality. A matter of perspectives, I would say with all the positive optimism that I can and should muster! 

POSTSCRIPT:

I have set up my own Fit LAB in my own home in the family area...where the Spinning can be done and measurements taken in the comfort of home. There's ventilation and music and a  new motivation to take training and science to a higher level of conscious responsibilty!

FighTim Fit Bike Fit @ LOUE BICYCLES

FIGHT-TIM FIT BIKE FIT

@ LOUE BICYCLES

PROLOGUE

Timothy Lim, our bike fitter professional extraordinaire is a firm advocate of maintaining structural fitness and he stresses its importance to us as cyclists and more so as triathletes. He is very much interested in biomechanics and really understanding how disabilities can be overcome by proper exercise and  proper bike fitting as much as is possible. He relishes each and every challenge to find out the best possible solutions to ameliorating the set disabilities that we come to him with.

He maintains that achieving good structural fitness by undertaking a regime of stretching and core strength training can help one stay injury free and make bike riding more enjoyable.

This is an area where he can only give advice on as no amount of tweaking of bike position will serve to improve personal structural fitness.   So the caveat is out that the bike fit is not a one stop cure all for any of the pains and aches that one may suffer from riding, in whatever capacity whether as weekend warrior or a half Ironman wannabe .

For yours truly, my brief to Tim was that I was  boldly envisaging undertaking my first Half IM in August this year, and having taken this awesome challenge up9yup - actually signed up with moolah down), wanted to maximize my comfort, power and efficiency on my TT bike for the bike leg, as well as in my training.And even if tthe IM sdidnt work out, i shld have  aTT bike that was fitted well to me for all other less lofty pursuits on Spore tarmac!

The current TT set up even for my Planet X wasnt ‘fitted’ as it were professionally to suit my  body frame and any of its idiosyncracies. It was important as I will be spending that much more time in the saddle (yes ..yes..resolutions for 2014) in my regime.

It is also to be noted that prior injuries or medical conditions can affect cycling performance, comfort and the bike fit. It is highly recommended that any medical conditions or injuries related to cycling must be reviewed by a qualified medical or health professional.

Recommended Readings  suggested by Tim for Structural Fitness (more information can be found online):

1. Flexibility for cyclists by Fred and Kele McDaniel
2. Core Strength Graduate Project by Sarah Hoffman
3. Stretching and Flexibility by Kit Laughlin (Check out Youtube for free Videos)
4. Pilates for Dummies

Bike Fitting with Tim @ LOUE BICYCLES, Singapore
All very scientific and tech based with a huge load of professionalism and candid sharing!

DURING THE FIT
Tim was meticulous and methodical in the pre-fit interview, asking about our expectations of the fit, our medical history and the aches and pains that we suffer from and are prone to from bike riding.

He asks about our ambitions in the races to come and how we see ourselves training for those goals in terms of training volume and intensity. I told him about my laminectomy of the L5S1, my trigger finger (carpal tunnel syndrome?), lower back pain, pain in my right pelvis near the adductors….he took it all in..:) He then  put me on the flat couch to test my flexibility and observe my range of motion  in my hamstrings and hip flexors, amogst other body parts ….

Ok - we had a bit of a prob when the wedge holding the seat post accidentally dropped into the seat tube and just refused to come out despite probing and shaking and what have you. Time valiantly persisted with a Wire hanger and his preserverence finally paid off at day's end. But that meant I had to come back again for day two fitting session. 

He surmised from the stability assessments that I had a weaker left ankle and right pelvis. Pronation and rear foot varus evident. Right leg longer!! Wow!!
I was first warmed up at 100Watts on his Computrainer using the TT bike that I brought for the fit – my brand new P3 Cervelop 2014 model !

Tim utilizes the Retul system which has 3D motion capture marked out by 8  bilateral anatomical structures withinfrared markers placed judiciously o and variously on my foot, heel, ankle, knee, hip, shoulder, elbow and wrist! I felt like a actor marked out to perform a motion capture as Gollum in LOTR!

Small magnets were placed on foot toget exact precise measurements of the pivotal points for the Retul capture.
Stability and flexibilty tests carried out too. Kool :)

These images were captured at timed intervals during the cycle phase  in a Retul-specific technique known as Stroke Intelligence. The saddle pressure was also analysed to see where the pressure points were during the ride.

During this fitting, Tim adjusted the cleats on my shoes, adjusted the saddle (having sawn off the extraneous bits the day before!), replaced my existing stem (3T) to a Ritchie 90mm, extended my aero bars extension and arm rest pads as well. He also gave advice on maintaining the aero position for a person like me who is wearing glasses/contacts. A tuck here and there and voila – see the pics to see how aero I can be….in the safest, non-body aching way!

A pain in the Butt - look at the pressure points evident on my left butt. No buts about it - his prognosis was accurate!

And then I was made to get up to speed again with the new adjustments and had a feel of what it was like. Of course, Tim said that atual riding on the road will add in dimensions of balance and engaging of core muscles and other considerations. So there has to be road sessions on the bike post fit to really see how I adapt to the new fit.



AFTER THE FIT
Although a neutral fit was achieved after the session, there are many variables in cycling and bike fitting (that cannot be controlled) and the fit session may be affected by the activities carried out the day before and prior to the bike fit. So it is important that one returns for follow up which he recommends after 10-12 sessions on the newly fitted bike.

In any case, the  idea is to keep as many of the variables constant and work with what we can change and adjust easily first. The advice is to go easy and ease into this new neutral fit and let the body slowly but surely adjust itself to the new standard.

Make no bones about it... Femur record, bike fitting is serious business!

Tim also stresses that there will be an adaptive period after the session whereby one’s body and brain recognizes and adapts to the new positional changes.

It is advised that within the next 3-4 weeks, one should ride with relatively low intensities, with a recommended heart rate of no more than 75%. ( that’s Zone 2 for me!)

Hmmm…this means no racing and high intensity training. (Body adapts faster under moderate loads!) The position on the bike  post-fit is now different and the motor pattern one developed in the past is no longer relevant. Therefore, in order to help the body adapt to the new position, one is to ride at lower intensities as riding harder will only make the body want to fall back to patterns of motion that it is used to, which does not work anymore.
He cautioned that in these 3 weeks, I may also experience occasional one-off aches on certain parts of your body (it’s ok!), which may not be of concern as the body adapts. So …guys…time to RIDE!!

POST BIKE FIT AERO?? WAHHH - YUP - AERO ALRIGHT!!!

"we dun need another Aero..we dun need to find the way home....."

Smile on The Miles when the going is Good!

HOW To GAIT it Right!

HOW TO GAIT IT RIGHT!

Freeze frame ...over pronator??

And improve on how u run by recognizing your form and what to do about it!

Running Gait is a term that  I heard about some years back but  it didn’t quite register with me. Sure – I was already into Tri-sports two years back but running for me was only confined to short distances like the 2.5 km, or just 5km sprints. But what started me looking at this issue to “gait-it right” so to speak was the fact that as I embarked on longer runs like  10 kms on weekends and the half marathon, and with the upcoming Full marathons of 2014 looming on the horizon (not to mention the all heady half Ironman to come this August!), I had to seriously consider getting the form right!

Pain and suffering may be embraced easily enuf for short bouts  pounding on tarmac and trail but when it comes to longer distances, it pays to be able to truly appreciate and understand Gait Analysis and do something about it in the long run….pun totally intended! I do not profess to be teh expert or arbiter of what is really right and all, but allow me to share what I have found out for myself:

First off, I already recognized the need o have better running shoes to deal with by bad habit of heel striking. The consensus is out that we should ideally land on mid foot. So the Newtons were a good buy in this respect – I bought three pairs! (white, green..and yellow!) So far..so good!

Incorrect shoes for your gait can lead to a number of injuries from ankle pain to  shin pain and hip pain……it’s a lot like fitting the right kind of tyres on a car – fit for purpose, fit for the speed and characteristics of the car. You would want to have even wear  and place the stress on the foot in as best a position a possible to minimize pain and injury as you pound away….It has been said that “By choosing the right shoes, you can redress the imbalance and greatly reduce the risk of contracting a "biomechanical" injury”

Your peculiar and unique running style can be analysed  with the help of specialised computer software and running gait specialists and  thereafter advice can be proffered as to which type of shoe you should choose. What can be assessed is whether you are a "Pronator" "Neutral" or "Under Pronator." Once you know what sort f gait u p[ossess – you can then go about addressing that by buying tehright kind of shoes with proper support; or even getting special orthotics fitted be it specialized custom insoles or arch supports or what have you.

What Gaits you thru' the Run??

Over-Pronator

This is where you land on the very outer edge of the heel and as the foot progresses through the movement, it rolls inwards causing the inner forefoot to take excessive pressure.

The Science:

This places a larger amount of stress on the inside of the foot through the "mid stance" and "propulsion" stage of the running movement. Although this poses no problem to the runner in the short run, it’s over the longer run  (pun BOTH intended – literally!) that this insidious imbalance when left unchecked will cause certain muscles to overstrain, leading to pain and inflammation in the ankles, shins, knees and hips.

One simple effective way to check whether you are an Over Pronator is to have a look at  your favourite pair of run shoes you have used. If  you notice excessive wear on the rear outer edge of your shoe and a significant indent on the insole where your big toe goes it is very likely that you over pronate.

Although you will not be able to change the way you run in the short term, potential injury  and all its attendant woes caused by over pronating can be avoided  or at the very least minimized by ensuring you have the best fitting shoes that addresses your peculiarities.

Neutral Runners

This is perfect perfect perfect (3x for effect). Neutral runners run with a neutral gait, which is regarded to be the ideal running motion.

Right through from the heel strike to foot propulsion, the foot maintains a beautiful symmetrical balanced transition throughout the stride placing no undue stress on the lower leg muscles. Wow!! If any of us should be so lucky??

Under Pronators

This is relatively rare. The gait cycle takes the foot from heel strike to propulsion on the outside of the foot. Under pronation, like over pronation, can also lead to injuries which will be debilitating and painful!

Hence, It is good that we get your gait  analysed and understand what you have, so that if you need special shoe inserts to rebalance your running stride,, or if need to wear certain kinds of sports running shoes,  you can use them right from  beginning of your training and  maximise your true potential and minimize injuries…

WET foot test

This Wet foot test can also help shed light on the  actual structure of the soles of your feet. Depending on what you see, it can be quite an accurate indicator of what type runner you are - over pronator, neutral or under pronator.

Just wet one of your feet and "imprint it"  by walking on a surface that will leave an imprint - a piece of paper or even a  dry cement floor. The  wet imprint left will show you the tell tale signs of  one of three situations - whether you have low arches, neutral arches or high arches.

Low arches indicate that you are  an over pronator, as there is little support to stop your food rolling inwards. 

Neutral arches indicate that your feet are ideal for running 

High arches indicate that you could be an under pronator, rare but still a cause for concern