Running Into Summer: MossRehab Offers Tips for Staying Injury Free
Elkins Park, PA, May 31, 2005– Running is a popular way to improve health, promote weight loss, and reduce stress. It isn’t too complex, doesn’t take
a lot of skill, can be done year-round and just about anywhere. But for beginners and competitive athletes alike, there is
always a potential for injury that with just a little knowledge and preparation can be prevented.
“Most injuries are caused from overdoing it – running too far, too fast, or too often,” said Vince Verno, Physical Therapist,
Clinical Manager, MossRehab Outpatient Center, Center City.
The most common injuries runners face are shin splints, runner’s knee, plantar fascitis, and iliotibial band (ITB) syndrome.
Shin splints are symptoms of pain or soreness along the shin that usually occurs at the start of a run. The pain may decrease
while running but can return when finished or worsen the next day. Runner’s knee can range from a dull ache to a sharp pain
under or around the kneecap. This pain is often accompanied by a grinding sensation when the knee is bent then straightened
and usually worsens after a long run, when going up or down stairs or when getting up from sitting. Plantar fascitis is pain
in the bottom of the foot near the heel that often occurs in the morning upon standing. This pain often subsides quickly,
but returns later in the day, after prolonged standing or walking. ITB Syndrome is a soreness that can progress to a painful
burning sensation in the lower outside thigh or knee area. Usually the pain worsens with continued movement and eases with
rest.
“Most of these chronic, overuse type conditions can be treated using a combination of stretching and strengthening exercises,”
stated Verno. “Reducing both distance and duration along with icing the affected area are also treatment options.”
While treatable, many of these injuries could be avoided altogether with just a little preparation. MossRehab offers the
following recommendations:
- Invest in a good pair of running sneakers. It may be beneficial to visit a specialty running store for good quality and proper
fit. Don’t be afraid to wear the sneakers for several minutes while in the store to decide if they are the right fit.
- Perform a five-minute warm-up and cool-down, such as brisk walking. Gently stretch the muscles of the legs after your warm-up,
holding each stretch for 20 to 30 seconds. Remember that stretching should never be painful.
- Resist the temptation to overtrain. A good approach for beginners may be to start with a run/walk technique – alternating
thirty seconds of running with thirty seconds of walking for about twenty to thirty minutes, three times a week. Gradually,
over time, increase the length of your running segments while keeping them at a manageable pace. For the more seasoned runners,
the American Running Association suggests increasing your mileage by no more than 10 percent a week.
- Stay hydrated, especially in warmer weather. Drink at least 12 ounces of water 10-15 minutes before running and every 20 minutes
during.
- Run on smooth, even, and soft surfaces whenever possible. Roads paved with asphalt are a better choice than concrete sidewalks. Just
be careful of traffic.
- Rest. Allow for one or two days of complete rest or a non-running activity such as cycling, swimming or weight training.
- Most importantly, don’t run through pain. If you are injured, take some time off and seek proper treatment instead of risking
your future ability to run.
Recognized as a national leader in medical rehabilitation, MossRehab provides high-quality, compassionate medical care for
individuals with physical disabilities. MossRehab offers a wide range of specialized services, including comprehensive programs
for brain and spinal cord injury, stroke, amputation and orthopaedic conditions. MossRehab has two main facilities – MossRehab
at Elkins Park at 60 East Township Line Road in Elkins Park, PA, and MossRehab at 1200 West Tabor Road in Philadelphia. It
also operates inpatient units, outpatient sites and various community programs in Pennsylvania, New Jersey and Delaware. For
more information, call 1-800-CALL MOSS or visit
www.einstein.edu/mossrehab.
CONTACT: Judy Horwitz
Communications Specialist
MossRehab
215-456-6730
horwitzj@einstein.edu
Publish date: May 31, 2005
