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Gate River Run Prep: How to Avoid Five "Sidelining" Injuries
Training for Jacksonville’s 33rd annual Gate River Run? Painful injuries could sideline you. Two fellowship-trained, sport medicine experts advised how to prevent five common running injuries.
Muscle Pull. A muscle “pull” is a series of small muscle tears that strike runners in the hamstrings or quads. Rahul Vinod Deshmukh, M.D., of Heekin Orthopedic Specialists recommends stretching before and after a run. As muscles build strength, they become stiffer and tighter. As a runner increases his distance, he should proportionally increase his stretching. Stretch the hamstrings by placing one leg on a chair and bending with the knee straight. Hold for 15-20 seconds time and repeat.
“Flexibility and not overexerting oneself is the best prevention,” Dr. Deshmukh said.
Shin Splints. “Shin splints” refers to pain that can develop along the shinbone and front of the lower leg. The pain is caused by an overload on the shinbone and the connective tissues that attach the muscles to bone. Dr. Deshmukh adds that shin splints are a sign a runner is training too intensely. It could also be a sign of old or ill-fitting shoes.
“A shoe is like a tire,” says Dr. Kevin Murphy M.D., also of Heekin Orthopedic Specialists. “They can wear out over time.”
Dr. Murphy notes that too new of a shoe can be a problem too. Runners may buy a new pair of shoes immediately before the big run. That can be a mistake, unless it is the same type and brand of shoe that the runner has been training in. To prevent shin splints, proper warm up is a must. So is stretching and flexibility. Dr. Murphy recommends increasing one’s running only 10 percent a week before the final run.
Stress Fracture. A stress fracture is a tiny crack, usually in the weight-bearing bones of the foot or leg. When muscles grow tired, they can no longer absorb the shock of pounding feet. The stress is transferred to the bones and cracks can occur. Stress factures might develop gradually at first, but pain becomes more severe with daily routines. Rest is the usual remedy, but in some cases surgery may be required. A calcium-healthy diet that promotes bone strength helps prevent stress fractures along with strength training and rest between runs. Deshmukh recommends cross training with other activities like weightlifting or cycling in order to help increase strength and aerobic endurance.
Plantar fasciitis. Tight calf muscles or the wrong shoe can cause inflammation of the heel. When the tissue connecting your heel on the bottom of your foot gets overworked, plantar fasciitis can result. Dr. Murphy suggests a good round of calf stretching before and after a run to prevent this painful jog-stopper. An orthotic shoe insert might also help.
Labral Tear. Dr. Deshmukh has treated many runners who have encountered hip-related injuries. A hip labral tear presents itself with pain in the groin and a “clicking” or “catching” in the hip. Deshmukh advises to stop running at the first sign of a clicking of the hip and seek professional advice.
“We know about running”, says Dr. Murphy, who once ran alongside former President George W. Bush in a 10k race, “and we want to get runners back into the race as soon as possible.”
