Vim & Vigor - Spring 2014 - Gwinnett Medical Center - (Page 51)

Cross-training, wearing proper shoes and warming up are key. Having a strong core, hips, gluteal muscles and quadriceps stabilizes your pelvis, keeping you strong and helping to absorb impact. "Walking lunges and high kicks help your muscles warm up before a run," Thompson says. "After you run, cool down with stretches." onlIne Q How can I prevent injuries? Q When should I replace my running shoes? The midsole of the shoe, which provides the stability and cushioning, tends to break down before the bottom of the shoe shows much wear. A good rule of thumb is to replace your shoes every 350 to 500 miles. Have More Questions? Talk to the Local Experts Gwinnett SportsRehab's Running Clinic can help you get back on the road and decrease the risk of further injury. Tools include a video analysis of your running gait and exercises tailored to your problem areas. Learn more at gwinnettmedicalcenter.org/run. Common Running Injuries running may give you a high, but down low at the legs and the soles of your feet, it's a different story. here are the five most common running injuries seen by becky thompson, Pt, CsCs, CertmDt, at Gwinnett sportsrehab's running Clinic. Problem What It Is symPtoms Causes It band syndrome Inflammation of the band of tissue (muscle and tendon) running from pelvis to knee Pain on the outside of the knee Overuse, gluteal weakness, excessive pronation (inward ankle tilt) and running on an uneven surface runner's knee Misalignment of the patella as it moves back and forth in the groove of the femur Pain under and around the kneecap, which may get worse when using the stairs or standing up Muscle tightness, weak quadriceps, biomechanical factors or excessive pronation Plantar fasciitis Caused by microtears and inflammation of the plantar fascia-the tough band of tissue that runs from the heel of your foot to the ball and big toe Pain in the arch or heel, usually worse in the morning and with standing or walking Excessive pronation, high arches, tight Achilles tendon, sudden increase in activity or shoes with poor cushioning shin splints Cumulative stress injury of muscles on the front part of your lower leg Pain generalized along the tibia and fading after running Constant pounding or overtraining, increasing mileage too fast, old shoes, improper warm-up, tight calves, weak shin muscles or downhill running stress fractures Small cracks due to stress transfer from overloaded tissues to bone Pain in a specific spot in the foot or shin, usually persisting after running; hurts to walk and impossible to hop without severe pain Constant pounding or overtraining, increasing mileage too fast, old shoes, improper warm-up, tight calves, weak shin muscles or downhill running SPRI NG 2014 51 http://www.gwinnettmedicalcenter.org/run

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2014 - Gwinnett Medical Center

Vim & Vigor - Spring 2014 - Gwinnett Medical Center
Contents
Phil’s Feature
Staying Ahead of Concussions
The Recovery Zone
Occupational Hazards
The New Rules of Play
Shopping for Two
Back to Basics
Burn, Baby, Burn
Angelina Jolie
Rock Your Health
Breaking Up with Salt
Disgusting! (or Not?)
Virtual Health
PrimeTime Health
Ready, Set, Run!
You Can Change the World
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Spring 2014 - Gwinnett Medical Center