Sports Medicine & Injuries

1. Tell a coach immediately. It may seem like a minor issue, but minor issues can develop into bigger problems if not addressed immediately.
1. Always run with at least one other person. If you become injured on the trail, send your running buddy back to a coach for help.
2. Sudden Cardiac Death presentation

Common Running Injuries

• SHIN SPLINTS are most common in new runners. 90% are on the shin bone which can lead to a stress fracture. 10% are on the muscle and that is called compartment syndrome.
  • Prevention
    • Wear a proper training shoe and make sure it's in good condition before you begin a running program. A good shoe is the most important piece of equipment for runners. Big Peach Running Company on Windward Parkway will evaluate your running mechanics and help you select an appropriate shoe for you.
    • Ease into training during the summer by running a few days a week and stretching after each run. Join our free summer running program if you can.
    • As your body becomes used to running and your legs become stronger, slowly add more days and increase your weekly mileage by 10%.
    • Roll out your leg muscles right after you run, while you are still sweating.
    • Stretch - (1) on a stair, hang your heels down for 20 secs; (2) toe raises; (3) lean against a fence or wall and bend your lead leg at the knee, back leg is straight and heel is flat on the ground.
    • Strengthen your legs - (1) Jump squats - get into catcher's position and jump up as high as you can. This will strengthen your lower legs (2) Toe curls - barefoot, grab a towel with your toes and pull the towel towards you; (3) Clam shells - lie on your side with knees bent. Open and close your legs at the knees, like a clam.
    • Run on a soft surface as much as possible.
  • Treating Shin Splints
    • Ice - massage your legs with ice
    • Ibuprofen or another anti-inflammatory (check with your physician before taking any medication.)
    • Listen to your body and rest before returning to a normal practice schedule.
    • Do everything mentioned above in prevention.
      • Cross training is a very effective way to stay in shape if you are suffering from shin splits. Swimming, biking, and the elliptical are a few examples of good cross training options.
• RUNNERS KNEE is pain behind and around the knee cap. Weak hips and quads as well as flat fee can cause runner's knee.
  • Prevention
    • Strengthen hips and quads. (1) Clam shells - lie on your side with knees bent. Open and close your legs at the knees, like a clam; (2) Donkey kicks - on all fours, extend/kick back one leg while staying firmly on the ground; (3) Fire hydrant - on all fours, lift your leg out to the side, keep your knee bent.
    • Stretch/roll hamstrings.
    • Lunges will help stretch you out.
    • Lay on your back and pull your leg by grabbing your quad and pulling it to your chest.
  • Treating Runner's Knee
    • Ice - massage your leg with ice
    • Elevate your leg.
    • Change your mechanics/form/stride, change your shoes, add orthotics.
    • Do everything mentioned above in prevention.
      • Working with a physical therapist can also help.
• PLANTAR FASCIITIS is an inflammation of a thick band of tissue that runs across your foot from heel to toe. If you have a stabbing pain in your foot when you first wake up in the morning, that is a sign you have plantar fasciitis.
  • Flat footed people are candidates.
  • Pain is worse after exercise.
  • Good running shoes are very important.
    • Good everyday shoes are very important.