Although there are many health benefits from running and exercising regularly, there is also a risk of injury. Injuries from running usually involve the muscles, tendons, joints, and bones of the lower extremity (hips, legs, ankles and feet). Most are due to repetitive activity rather than a single traumatic event.
Certain groups of runners have a higher chance of becoming injured. These include: beginner runners, runners with previous injuries, those who run more than 40 miles a week, those who suddenly increase the speed or distance of their running, and women with low bone density (Osteopenia or Osteoporosis).
Are you interested in participating in the Onward Shay! run but have an injury that won't allow it? Saint Alphonsus has a team of orthopedic surgeons, sports medicine physicians, athletic trainers, and physical therapists that can help! Let us evaluate your injury and see if we can't get you in the next race!
According to the American Orthopedic Society for Sports Medicine, every individual is different, but some general recommendations include:
If you are new to running, start slowly and increase running time and distance gradually.
Include 1 or 2 "rest days" or days spent doing other types of exercise (strength training or cross training) each week.
Choose a shoe that is comfortable with a proper amount of support, and change shoes every 350 to 500 miles.
Soft surfaces (e.g. treadmill, track) are better than hard surfaces (e.g. concrete, asphalt).
The most important treatment for running injuries is rest, or changing activities, to allow for healing. Other treatments include ice, special devices such as splints or orthotics, and pain relievers such as nonsteroidal anti-inflammatory drugs. Physical therapy can also help— Saint Alphonsus physical therapists will help pinpoint problems that can be corrected by changing running habits and modify your running regimen. Physical therapists can also teach and develop pre and post workout routines that include stretches, strengthening, warm-ups and cool-downs to help the body adapt to the stress and demands of running.
As Onward Shay! Boise Marathon is right around the corner, and Saint Alphonsus is thrilled to be a sponsor again this year. This race is one of the first for the racing season and we are so excited to be involved! We hope that this year will be one of the best.
Saint Alphonsus will have sports medicine physicians, athletic trainers and physical therapists there Sunday October 28th, Race Day, to answer questions and help. If you need assistance before then, please don't hesitate to call us! Please visit www.saintalphonsus.org for more information on services and providers.