Maximize your running success!
Dr. Minn Saing, medical director for this year's Blue Cross Broad Street Run, offers a few tips to help you to the finish line on May 4.
Recognize Risk. Runners are most vulnerable to injury at certain times during their running careers.
Upon Initial Running – First 4-6 months
When returning to running after injury
When running longer distances
When running faster
Fixable Problems. Most running injuries are caused by recurrent issues that are often identifiable and preventable by the runner making some small changes.
Training Errors. These are the most common source of injury. Here are some common errors that many of us commit:
Lack of adequate pre-running stretching
Rapid changes in mileage
Increase in hill training
Insufficient rest between training sessions
Running Shoes. Comfort is key. Consideration of wide toe boxes to accommodate your individual anatomy. Replace your shoes after 600 miles of use.
Ideal Running Surface. Should be flat, resilient and relatively soft.
Avoid Concrete or Rough Roads
Use Community Running Trails
Avoid Hills starting out—increased ankle and knee stress
Watch the Weather
In warm and humid conditions, increase fluid intake.
Weigh yourself before and after and consume 0.5 liters per lb. lost
Wear the proper attire in cold weather
Avoid extreme hot/cold
Check air pollution levels
At higher altitudes, allow time for acclimatization
Back. Most back pain is non surgical and will resolve with conservative management. Pain radiating down the leg should be evaluated by a physician.
Hip. Most hip disorders present as groin pain.
Knee. Most overuse knee injuries are patella related
Ankle. Recurrent ankle sprains could be related to ankle laxity
Foot. Problems in runners are related to foot type
Treating Runner Injuries
We treat the majority of running injuries with conservative management. This will include a combination of therapies, including:
Rest, Ice, Compression, Elevation (RICE)
The addition of oral OTC or Rx antiflammatories may also be used. After a period of relative rest, the runner will be introduced back to running in an interval fashion.
If a runner experiences severe pain, swelling, loss of motion, or significant ambulatory dysfunction, the runner should seek consultation with a Sports Medicine Specialist.
» READ MORE: Sports Doc
for Sports Medicine and Fitness.