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Что: Приключенческая гонка, мультигонкаРогейнТуристическое ориентирование Где:

24.04.2012Как сохранить на гонках свои ноги

Подготовка к гонке - уход за ступнями ног


«Ноги, крылья? Главное ХВОСТ!»
(но Ноги все-таки важнее)


По просьбе редакции сайта своими рекомендациями, как сохранить на гонках свои ноги, делится Мария Пляшечко (команда Арена)

Очень часто, если не сказать, что в большинстве случаев, причиной схода с дистанции становятся мозоли, натертости и подобные проблемы, связанные с кожей на ногах.

Особенно это касается тех, у кого еще нет опыта преодоления многокилометровых пешеходных этапов. Для некоторых первый 3-5-часовой треккинговый этап может закончится огромными водянистыми мозолями или опухшей, размокшей, треснутой кожей ступни или пятки, которая не только не позволит бороться за высокие места, но и послужит веским доводом не продолжать гонку.

Даже для опытных гонщиков подобного рода проблемы могут стать роковыми. Как пример можно привести гонку Eco-Challenge 2000 (Борнео), когда две сильнейшие команды - финская Team Nokia Adventure и Team New Zealand - не смогли закончить дистанцию из-за проблем с ногами. Влажный тропический климат вкупе со сложнейшей дистанцией «убил» ноги участников до такой степени, что опытнейшие гонщики, лидеры мирового мультиспорта, были отправлены в больницу.

Анализируя свой и чужой опыт, мы постараемся дать несколько простых советов, как минимизировать мозоли и размокание ног.

Никогда не бегите гонку в новых кроссовках. Какими бы замечательными ни были новенькие мультиспортивные или треккинговые ботинки/кроссовки, как бы ни хвалили их производители, приятели – опытные мультиспорсмены, как бы ни казались они вам удобными при примерке, побегайте в них неделю – две как минимум, дайте им промокнуть, чтобы они «притерлись» к ноге.

Размер кроссовок имеет огромное значение. Слишком маленькие (легкоатлетический вариант) для гонок не подходит, вы неизбежно будете спотыкаться, преодолевая лесные или горные участки без дорог, риск выбить пальцы из-за меленького размера увеличивается многократно. Однако переборщить с размером тоже нельзя, нога не должна ездить внутри кроссовка, в противном случае во время траверса мозоли также будут обеспечены. Если вы собираетесь на длинную гонку в первый раз, имейте в виду, что нога на 2-3 день может немного опухнуть, подготовьте на последний треккинг кроссовки чуть большего размера (0,5-1 размер).

Планируя гонку в горах или в местности, где возможно значительное количество камней, подумайте о кроссовках с более толстой подошвой, они помогут не намять ноги раньше времени.

Мультигонки – соревнования, подразумевающие частые броды, болота и т.д, поэтому необходимо, чтобы из кроссовок хорошо выходила влага. Это отсрочит размокание ноги.

Теперь непосредственно о ступнях.

Хорошие результаты дает использование вазелина или любого жирного крема (для мороза, не содержащего воды). Перед стартом и в течение гонки необходимо смазывать ступню достаточно плотным слоем, это позволит пройти или пробежать без мозолей гораздо больше времени.



Помимо мозолей множество неприятных ощущений доставляют размокшие ноги. Точнее даже, не просто размокшие, а треснувшая кожа размокших ног. Ситуация развивается следующим образом: когда несколько часов подряд ноги не высушиваются (как обычно и бывает), кожа начинает размокать, опухать, отслаиваться и расходиться. После последнего бежать или быстро идти уже невозможно, а иногда даже трудно просто передвигаться. Чтобы избежать этого ноги нужно заклеивать. Некоторые делают это сразу до старта. Выглядит это следующим образом: вся ступня проклеивается кусками пластыря (см. фото). Клеить нужно аккуратно, не допуская сильных складок, но и не перетягивая кожу. Как выше написано, можно сделать это сразу до старта, можно позже. Главное, не пропустить момент, когда кожа уже начнет отслаиваться, тогда она уже должна быть с пластырем. По мере необходимости (если гонка продолжается несколько суток) пластырь можно добавлять, если он начинает размокать и отваливаться. В совсем критической ситуации, можно использовать скотч, создав вазелиновую «подушку», закрепляя ее скотчем- пластырем.

Дополнительно по поводу пластыря. Лучше всего зарекомендовал себя пластырь иностранного производства на синтетической основе.

И последнее. Берегите свои ноги. Давайте им просушиться во время отдыха- сна, сколько возможно по обстоятельствах гонки. Иногда час сна – просушки ног может принести пользы гораздо больше, чем час «добивания» ступней и последующего ковыляния или схода.


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Юрий Сдобников
Все рекомендации по делу, хотелось бы дополнить несколько моментов:

- Выбор размера беговой обуви на 0.5-1 размер больше необходим не только при беге на длинные дистанции.
Стопа имеет свойство отекать и увеличиваться в размерах к вечеру, и при беге более 1-2 часов.
- По поводу размокших ног. При длительном передвижении с мокрыми ногами помимо треснувшей кожи, особенно при невысокой температуре, возможно замерзание стопы. Не пренебрегайте разведением костра, это спасет ваши ноги.
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