Sports Injuries

It’s the day after Thanksgiving and I’m gearing up for a run. Some of you are still spending time with family or recovering after your Turkey Run.

Thanksgiving dinner

(From left to right: Husband Rob, daughter Eva, mother Lucy, 

Grandmother Nadine, Aunt Emily, Uncle David, son Thijs, me, son Arie)

I recently went to a presentation on run injuries by Shenandoah Podiatry. It was so eye opening I was almost too scared to run the next day! I had no idea just how easy it is to get injured and how important it is to be consistent with running and build up slow. The topic was “Become a Better, Faster, Stronger Runner”, however, it was a very interesting presentation on run injuries including:

1. Shin Splints – a symptom of pain over the front of the tibia bone

2. Plantar Fasciitis – heel pain due to the inflammation of the ligament at the base of the foot

3. Stress Fractures – small crack in the bone

4. Iliotibial Band Syndrome – inflammation of the iliotibial band that runs on the outside of the leg beginning at the hip to the outer side of the tibia just below the knee

5. Achilles Tendonitis – the inflammation of the Achilles tendon that attaches the calf to the back of the heel

There are many more run related injuries and tons of information can be found online. The doctor’s opinion is that road running is her favorite although trail running is easier on your body, you have a greater risk of injury, and track running makes you susceptible to injury. She also said by cross training and adding weights to your routine you reduce your risk of injury. Cross training can include swimming and biking for example.  If you are feeling like you may have an injury she suggested RICE: Rest & Ice. If your problem does not subside then it would be time to come see a doctor like a podiatrist who can assess your situation.

This office offers a free book: “Got Feet? A User’s Guide to Foot and Ankle Health”. You can get your copy here: http://www.shenandoahpodiatry.com/resources/request-got-feet-a-users-guide-to-foot-and-ankle-health/ .

The doctor also gave her opinion on shoes. She sees many injuries associated with the natural toe-shoes. She said if you plan on wearing them, then you need to wear them ALL the time including when you are NOT running. She mostly sees these injuries in younger individuals in their 20’s. Others at risk of injuries are “weekend warriors” – folks who go out and run only on the weekend and do not have consistent running during the week.

I have not had any sports injuries yet. Knock on wood. I have had kid related injuries that have slowed down my run though! It’s amazing how your day to day life can sometimes slow down your progress.

What I have learned recently:

1. Wear shoes at all times in the house. Stepping on toys hurts and messes you up for running for a couple of days thanks to bruising on the bottom of your feet!

2. Don’t let the kids trample on your legs. My shin is still healing from where my five year old pounced on me last week. I am now on guard all the time anytime I think it might be safe to lay down. You  never know when a little person is going to pounce on you in your safe haven!

So - watch out for the around the house injuries too. It’s a bit of a zoo around here with three little ones running around. Build slow, run consistent, and wear shoes that make sense. Happy Running!