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Running Without Injury

  • Minn Saing, MDEinstein Orthopedic Surgeon Dr. Minn Saing is the Medical Director for the Blue Cross Broad Street Run. He offers these tips to keep you in top form:

    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
    • Interval training
    • Insufficient rest between training sessions

    Running Shoes. Comfort is key. Consideration of wide toe boxes to accommodate your individual anatomy.

    • Replace your shoe after 600 miles 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 before and after and consume 0.5 litres/lbs lost
    • Wear the proper attire in cold weather
    • Avoid extreme hot/cold
    • Check air pollution levels
    • At higher altitudes, allow time for acclimatization

    Anatomy

    Back. Most back pain is non surgical and will resolve with conservative management.  Pain radiating down the leg should be evaluated by a physicianHip – 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:

    Protection – Bracing/Splints
    Rest
    Ice to help with swelling and inflammation
    Compression
    Elevation

    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.

     
  • Questions? Call Us:

    1.800.346.7834

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    Related Podcasts

     

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    • Click to play: Youth Sports' Injuries
      More than 5 millions youths are treated in hospital emergency rooms each year for sports-related injuries. Our physicians discuss how to keep your children safe.

    • Click to play: Arthritis
      The different types of arthritis and the links between obesity and arthritis are discussed, as well as other contributors to developing arthritis, including trauma and immune system issues.

    • Click to play: Broad Street Run Preparation
      Dr. Donee Patterson and Blue Cross Broad Street Run Medical Director Dr. Minn Saing discuss tips for success during the big race including when to meet with an athletic trainer, proper hydration and nutrition, pain management and special care for runners with asthma.