How to run with supination

Running often allows you to notice things about your feet you might not have been aware of before. One of such things can be a tendency for supination.

Supination occurs when you unconsciously put more weight onto your feet’s outer edges rather than on the balls of the feet. Supination is also referred to as underpronation.

Feet hold the weight of your entire body – even more so when running. That’s why if something is even slightly wrong with how your feet work, then it can throw off balance your hips and upper body as well. It can cause problems such as ankle strains, sole inflammation, calluses. Supination has also been linked to Achilles tendon injuries.

Supination causes

Supination can be either genetic or acquired. If you have a history of supination in your family take extra care to watch out for any foot pain. People with high arches often suffer from supination. Wearing too-tight shoes or recovering from a previous leg injury can also lead to supination.

Running with supination

You can still run even if you are supinating. The first thing you should do is buy special running shoes. Get your best running shoes for supination here. These shoes should have extra soft cushioning to impact the weight you put on your soles and allow for more breathing room in the toe area.

You should try and identify the cause of supination. Take a look at your other pairs of shoes and see if any of them might have contributed to your ailment. Checking the shoe wear pattern can also tell you more about which parts of your shoes bear the brunt of your weight. If there is more wear on the outside of your shoes then that would suggest you put more stress there.

Custom-made insoles are always a good idea, even if you think your problem is not so severe. Anyone would benefit from such insoles because they are made to treat your individual feet problems. Also, consider doing extra exercises for your lower legs so strengthen them and loosen the tendons. Do so with a help of a trained specialist because overworking your legs can also lead to an injury. Remember to stretch before each run.

If you can’t seem to relieve supination pain on your own then definitely ask a podiatrist for help. They will be able to best judge what exactly is wrong with your feet and determine if the cause of your problems is really supination. A thorough gait analysis will be helpful when deciding on treatment.

Supination is a common problem that can be dealt with rather easily as long as you take the right corrective measures. If you don’t feel any pain yet but think that you might have a tendency to supinate then definitely get a good and cushy pair of shoes for running. Remember that few exercises are as good for your overall well-being so don’t give up too easily. Many runners have overcome supination successfully and you can too.

What you should know as a beginner welder

The term ‘welding’ refers to the process of fusing two pieces of metal or plastic together by heating them to the melting point and joining them while hot. When cooled, the materials are permanently connected.

Health hazards

Because of the hot temperature that is needed to perform the welding procedure, it is not something that can be safely done without any preparations. Welding relies on electric current or open flame to melt the materials so there is a high risk of injury.

To prevent burns, you should always weld in thick protective gloves that are specifically designed to withstand the dangers of welding. Eyes are another area prone to injury while welding. The bright sparks that appear when operating the welding power supply, the tool used for welding, will cause damage to the eyes if not protected properly. Prolonged exposure to UV light results in inflammation of the cornea. This is why welding should only be done while wearing a welding helmet. The helmet protects the face from any flying sparks and it is equipped with a dark faceplate that allows you to safely look at the materials and tools in your hands without having to worry about eye damage.

Proper equipment

If you plan on performing welding procedures, you should invest in proper equipment. No tool will prevent injuries if you do not know how to use it but investing in high-quality protection gear and welding power supply can minimize that risk.

Some of the most renowned makers in the welding industry include Lincoln Electric, Eastwood, or Hobart. Their products receive generally positive feedback from professionals. One maker stands out among them. Kicking Horse Welder is a Canada-based company that specializes in manufacturing quality welding tools and accessories. They provide many types of welders that can be used for flux welding, arc welding, and others. They even have some multi-purpose models. All of their products come with a one year long warranty period.

When purchasing your first welding tool, consider what materials you are planning on welding. You will need a different welder to fuse thicker metals or plastics. If your welding needs are just basic home repairs around the house then a standard stick welder should be enough but if you need it to perform more precise and delicate jobs then a TIG welder will be a better choice. If you want something that is able to perform different welding processes then a multi-purpose machine will probably be your best bet. Read the description on the welder’s packaging to make sure it fits your needs.

Welding is not an easy process but with the right preparations and knowledge, everybody should be able to learn it. If it is your first time welding, obviously make sure to read the welder’s manual thoroughly before you start. The best idea, however, would be to ask someone to teach you how to weld. You can ask a friend or maybe search for a welding class in the local community college. Practicing with an experienced person will allow you to learn how to weld not only effectively, but also safely.

5 discipline tools and tips to keep your dog well-behaved

Dogs are some of the best pets you can get, and it says a lot that they have been our domesticated companions of choice for thousands of years. Although modern dogs are easy to handle and trainable, there are learning curves that can vary a lot from one dog to another. Every breed has some character traits that are generally associated with them and every dog has its own personality. Some dogs can be harder to deal with, making it difficult for us to discipline them. Luckily, there are mechanisms and tools we can use to keep our dogs in their best behavior, and below we will tell you all about 5 of the most effective ones you can use with your pup.

Use bark collars to keep barking to a minimum

Excessive barking can be a real nuisance, particularly with smaller dog breeds that tend to bark a lot. Many times there are no options left to dissuade these dogs from barking other than using a bark collar. Some owners might be against this practice, but they need to know that most collars allow for shock intensity regulation and are perfectly safe to use. You might want to try one of these bark collars, for example.

Wireless fences can give your dog more freedom

Leaving dogs to roam free in your front or backyard can be a headache if you don’t own a fence. However, we all know that a fence is not always viable depending on community rules. In these cases, installing a wireless fence for your dog may be the best course of action. These fences work by keeping your dog within the range you establish for it by sending a correction signal to their collar that tells them not to go past a certain limit.

Use a clicker to contain unwanted behavior

Sometimes, your dog may develop habits that can wreak havoc at home or be detrimental to their own health. For example, they can chew on furniture and other household items, or lick their paws excessively causing skin irritation. To curb these seemingly uncontrollable habits, you can use a clicker to let your dog know that what they are doing is wrong. It’s less harsh than a correction collar and can give great results.

Make your dog stay calm with its own mat

Dogs are naturally active animals, and even if they are more mellow in nature, you just need them to sit and stay in one place in some situations. You can train your dog to do this with much more ease if you get them their own mat. By associating the mat with their designated resting place, you can keep it on you at all times to make them stay calm at their place when you need them to.

Treats are always a last-resort bargaining chip

Giving treats to your dog can be a double-edged sword, for they might get conditioned to behave well only when given treats. You can use treats to instill good habits and teach things to your dog, but make sure to remove them from the equation once your dog has learned. Keep some treats on you just in case of emergency or strictly for the times when you want to spoil your puppy.