Run Without Injuries
Dr. John Cianca, a PM&R physician
at Baylor College of Medicine in Houston, says many running injuries
occur when the less experienced runner is starting out, or the more
advanced athlete increases the training level too soon. "Running
injuries are most common for people who decide to train for their
first marathon or get back in shape," says Cianca.
There is no shortage of runners. Learn a
few lessons from the medical specialists who treat and teach these
athletes at every level.
Keeping the Painless
Pace
"The biggest thing I look at is
the training program," says Stanford University's Dr. Michael
Fredericson, a PM&R physician who treats the school's track team
athletes. Typically there are errors in the training program that led
to the injury.
"In general," notes Fredericson, "you don't want to increase your speed and distance
too quickly. A good rule is to not build up by more than 10 percent
each week. In addition, it's very important to incorporate rest days
or ‘easy runs' into your training schedule."
Cianca, a longtime runner and
competitive athlete who has served as medical director of the Houston
Marathon, finds that most injuries happen in the early stages of
training. "The main thing we find is the body is not
prepared." Progressive strength, flexibility, and endurance that
come from a sensible training program make the difference.
Education and
Prevention
Cianca and Fredericson both practice a
medical specialty known as physical medicine and rehabilitation, or
PM&R. Fredericson believes PM&R physicians are effective for
treating athletes because, "we are trained to look at the whole
body, not just an injury itself." They work closely with athletes
to get them back on track quickly and safely.
Cianca says he may take an hour with an
athlete to not only evaluate and treat, but to also educate him or her
on injury prevention. "That's the most rewarding part of this
profession," says Cianca. "You get to see someone heal,
learn, avoid injury and improve themselves through what we do as
patient-focused teachers."
The Right Shoe for the
Job
PM&R physicians recommend that
runners pay special attention to both surface and shoes. Run on the
softest surface possible and avoid concrete at all costs.
The amount of support your shoe gives
is very important in helping to prevent injuries. Make sure you match
the shoe to the amount of mileage you run, and replace them on a
regular basis. Old shoes create new injuries!
Most importantly, match the footwear to
your type of foot – flat, arched, or in-between. A shoe with a lot
of support is an excellent choice for people who have flat feet; it
gives them more arch support. For a high arch, more cushioning than
support is needed. Feet that are neither flat nor arched need a
stability shoe – one that offers a little arch support and a little
cushion.
Top Five Running
Injuries
The five most common injuries Dr.
Cianca treats in runners:
-
Pain in the Patella (kneecap)
-
Iliotibial Band Syndrome, pain of
the lateral thigh
-
Shin Splints
-
Achilles Tendinitis
-
Stress Fractures
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