即使只有一双平底足也能成为一个成功的跑步者

 　　1. How Can You Tell if You Have Flat Feet?

　　如何辨别你是否是平底足？
　　Most people have an arch in their foot that can easily be seen from the side. In contrast, someone who has been born with flat feet will have little to no discernible arch. This is caused by a collapsed 1 medial longitudinal arch, which can lead to a variety of physical complications if precautions are not taken. It is common for parents to notice the missing arch in a child’s footprint, but it will be necessary for a doctor to examine your feet in order to get a conclusive 2 diagnosis 3.
　　大多数人的脚上有一个可以从侧面看出的足弓。相比之下，那些生来就是平底足的人的脚上几乎没有什么可辨别的足弓。这是由于损坏的内侧纵弓造成的，如果不采取预防措施的话，那它可以引起各种身体并发症。家长们在孩子的脚印中注意到失踪的足弓是很常见的，但是由医生检查的脚是必要的，以便能够确诊。
　　2. What Are the Two Categories of Flat Feet?
　　平底足有那两类？
　　There are two different types of flat feet: Rigid 4 Flat Feet and Flexible Flat Feet. A rigid flat foot is the least common type, and it is caused by the bone structure of the feet instead of the arch tendons. One of the confusing things about determining whether or not you have this condition is that flexible flat feet can look normal from the side until you actually place weight on the foot. If you have flexible flat feet, your arches will flatten 5 when you stand, walk or run.
　　有两种不同类型的平底足：刚性平底足和柔性平底足。刚性足是最常见的一种类型，它是由脚的骨结构而不是由足弓筋引起的。确定你是否有这种情况的困惑的事情之一是，在你给脚施加重量之前，这种柔性平底足从侧面看是正常的。如果你有柔性平底足，那当你行走或奔跑时你的足弓将变平。
　　3. Why do People with Flat Feet Need to Take Special Precautions?
　　为什么有着平底足的人需要采取特别的预防措施？
　　As previously 6 mentioned, flat feet can lead to several physical issues if you fail to take some basic precautions. For example, running without the proper shoes or insoles can easily lead to pain in your ankles, heels, lower back and knees. Flat feet are also associated with bunions and shin splints. Anyone who runs regularly without the necessary foot support runs the risk of developing tendinitis in the knees.
　　正如先前提到的那样，如果你不采取一些基本的预防措施，就可能导致一些身体问题。例如，在没有配备适当的鞋或鞋垫的情况下跑步很容易导致脚踝、脚跟、背部和膝盖疼痛。平脚也会导致拇趾囊肿胀和外胫夹。任何经常跑步而必要的足部设备的人都可能发展成膝盖肌腱炎的风险。
　　4. How Can I Select the Best Shoes for Running with Flat Feet?
　　对于有着平底足的我，如何选择最适合跑步的鞋子呢？
　　There are three main things to look for when buying shoes for flat feet: A stiff heel, sturdy construction that is difficult to twist and shoes that bend near the toes but not the middle. Stability shoes offer some much-needed support and will help you avoid over-pronation. There are hundreds of options to choose from, and everyone’s exact needs are different. With this in mind, it is best to receive assistance from a shoe expert. Runners with flat feet often recommend the ASICS Gel-Lyte33 2, New Balance M1080v3 or the Mizuno Wave Inspire 11, so it is a good idea to try on theses shoes to determine if they are a good fit. Keep in mind that it may still be necessary to put insoles into whichever shoes you buy.
　　当要购买一双适合平底足的鞋子时，要寻找三样主要的东西：硬鞋后跟、很难扭曲的坚硬的构造和可以在脚趾处而不是中间折弯的鞋子。稳定型跑鞋能提供一些急需的支持，帮助你避免脚内翻过度。可以有数以百计的选择，而每个人的确切需求是不同的。记住这些，你最好还要接受鞋子专家的帮助。有着平底足的跑步者会被推荐ASICS Gel-Lyte33 2,、New Balance M1080v3 或是Mizuno Wave Inspire 11，所以你可以试试这些鞋子以下决定它们是否适合你。记住不论买什么鞋子，都需要放入鞋垫。
　　5. Can You Rebuild Your Arches?
　　能重建足弓吗？
　　Many people are born with flat arches, but it is also possible to develop them later in life. Either way, you may be able to at least somewhat rebuild your arches by utilizing 7 toe curl exercises. One easy technique that you can try involves sitting in a chair in a room with a smooth floor. Place a towel on the floor in front of you, and sit with your back straight and your knees at a 90-degree angle from your feet. Next, leave your heel flat and use your toes to grab the towel and pull it toward you. Doing this in repetitions of 10 at least once per day may rebuild your arches.
　　许多人都是天生的平底足，但也有可能在以后的生活中发展它们。不管怎样，你至少可以用脚趾卷曲练习来重建你的足弓。你可以尝试的一个简单技巧是坐在一间房间里地板光滑的椅子上。把毛巾放在你面前的地板上，后背挺直坐着，膝盖和你的脚呈90度。下一步，让你的脚后跟放平并用你的脚趾抓住毛巾把它拉向你。每次重复十次，每天至少一次这种练习可以重建你的足弓。
　　6. The Importance of Supporting Your Ankles保护脚踝的重要性
　　Your main focus when looking for shoes will probably be your arches, or lack thereof, but this is not the only area that you need to pay close attention to. Your ankles are especially susceptible 8 to injuries due to your flat feet, so you should always ensure that they are well-supported by your shoes and socks. Again, a sturdy shoe that does not have a lot of bend near the middle is important, and a stiffer exterior 9 near your ankles will be beneficial.
　　买鞋子时，你可能将重点主要放在你的足弓或它的缺陷上，但这不是你需要密切关注的唯一地方。由于你的平底足，你的脚踝特别容易受伤，所以你应该始终确保它们得到你的鞋子和袜子的保护。再说以次，一双中间附近没有很多弯的坚固鞋子是很重要的，鞋子在你的脚踝附近拥有坚硬的外层也会对你有益。
　　7. Stick to Running Courses on Flat Land
　　坚持在平地上跑步
　　Even if you acquire the very best shoes and insoles, you will still need to pay close attention to the terrain 10 when you go running. Anyone with flat feet is much more likely to suffer from over-pronation on uneven 11 ground. This means that it is actually safer to run on flattop concrete than to choose softer ground that is not level such as trails or a golf course. Of course, if a dirt trail is relatively 12 flat, then the added level of shock absorbency may make it the ideal running spot.
　　即使你找到了最好的鞋和鞋垫，但你仍然需要在跑步时密切注意地形。任何有着平底足的人都更容易在不平的地面上扭到脚。这意味着在平混凝土路上跑步会比选择在如小径或高尔夫球场这样较软的地面上跑步更加安全。当然，如果一个土路相对平坦，那它更强的吸震能力可能会使它成为理想的跑步地点。
　　If you do continue to experience pain in your feet, you may benefit from regular foot massages 13. Be sure to visit your podiatrist as well and ask for a pair of prescription 14 running shoes. By following this combination of tips, you should be able to run without dealing 15 with any excessive pain or flat foot-related physical issues.
　　如果你仍会经历脚痛，那你可以从正规的足部按摩中受益。一定要去看你的足病医生并请求他推荐适合的跑步鞋。按此组合的指示，您应该能够正常跑步们，而不用担心会有任何过多的疼痛或带来与平底足相关的身体问题。