Nothing stops a runner of their tracks like a throbbing knee or an aching shin.
Most runners have experienced pain at one time or one other, typically from attempting to do an excessive amount of with out a proper training base.
Within the run-up to the TCS Latest York City Marathon on Nov. 3, we talked with Dr. Mark Grossman, a sports orthopedist at NYU Langone Hospital—Long Island, about how one can prevent and treat common running injuries.
How can I start an exercise routine?
People ask me, “How do I start an exercise routine?” The very first thing you need to do is check along with your primary physician to be certain that you’re healthy enough. You really need to take things easy and progressively construct up.
Fit it into your weekly schedule as best you possibly can. This manner you develop a routine. Hearken to your body — any aches or pains, take a break. Be able to rest at any point so that you don’t get injured, and see a health care provider if the pain persists.
What type of shoes should I wear, and the way often should I replace them?
There are a lot of various kinds of trainers. Nonetheless, good cushioning is paramount and will facilitate soft foot strikes for lower impact on bone, joint and soft tissue.
Trainers needs to be modified between 300 and 500 miles.
What are probably the most common injuries that you simply see?
Essentially the most common injuries that I see are shin splints, which is pain and inflammation across the within the shin bone. Next can be iliotibial band syndrome, which is pain on the skin of the knee. The final thing that we are inclined to see is Achilles tendonitis — that’s inflammation just above the heel bone on the Achilles tendon itself, which could be painful with excessive running. Luckily, lots of these running injuries could be treated at home.
What must you do in case your legs are sore?
If you’re sore, it’s best to take a break, rest and ice. Any nagging pain affecting your stride for no less than two weeks needs to be evaluated. Rest is critical so you possibly can construct yourself back up. The rule of thumb is don’t increase your mileage by greater than 10% each week.
How can a runner avoid injury?
A very powerful thing for a runner to avoid injury is to stretch before, provide enough hydration throughout the run, allow a five-minute cooldown and permit your heart rate to come back down after which stretch again to avoid tight muscles. It will aid you avoid injury.
What stretches should runners do, and when should they do them?
Running involves quite a lot of musculature. There are a lot of stretches you possibly can do. The bottom line is to not stretch for two minutes but 10-Quarter-hour or longer. This may also put you in the correct mindset to run. Listed here are stretches I like:
- Side lunge
- Piraformis stretch
- Arm swings to your upper body
- Standing quad stretch
- Seated hamstring stretch
- Wall push
- Ankle mobility heel lifts
If I get injured once, will I likely get injured again?
Hopefully not, but you should analyze what caused the injury and adjust. Listed here are some suggestions:
- Train properly: Stick with 10% rule — increase your activity not more than 10% per week
- Avoid hard surfaces: Utilize a soft track or dirt trail at times
- Maintain proper form: Don’t overstrike, which might increase impact
- Cross-train: Rotate swimming, biking and even elliptical work to coach and avoid contact impact
- Stretch, stretch, stretch
- Strength train: Use weights to enhance body mass and balance
- Eat healthy
- Use heat before and ice after: Aching joints and muscles could be treated with heat before a workout or race to bring blood flow and prepare it for activity. Muscles and joints can swell after a run, so soothe them by icing afterward.
- Hearken to your body! Runners with pain or swelling should seek appropriate medical care with physician evaluation. Rest and physical therapy could also be so as.
How does food regimen play a job in running injuries and recovery?
Prioritize berries, soy products, canola and olive oils, green tea and foods wealthy in omega-3 fatty acids, which have anti-inflammatory properties useful to joints.
Mark G. Grossman, MD, is a clinical associate professor within the Department of Orthopedic Surgery at NYU Grossman Long Island School of Medicine and chief of sports medicine and arthroscopy within the Department of Orthopedic Surgery at NYU Langone Hospital—Long Island. He makes a speciality of treating patients with orthopedic sports injuries and helping patients return to their previous level of sport.
