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Maximize your running success!

Dr. Minn Saing, medical director for this year's Blue Cross Broad Street Run, offers a few tips to help you to the finish line on May 4.

Maximize your running success!

Runners enter the Navy Yard in South Philadelphia finishing the Broad Street Run on Sunday, May 5, 2013.
Runners enter the Navy Yard in South Philadelphia finishing the Broad Street Run on Sunday, May 5, 2013. Yong Kim / Staff Photographer

Einstein Orthopedic Surgeon Dr. Minn Saing is the Medical Director for the Blue Cross Broad Street Run. He offers these tips to keep you in top form:

Recognize Risk. Runners are most vulnerable to injury at certain times during their running careers.

  • Upon Initial Running – First 4-6 months
  • When returning to running after injury
  • When running longer distances
  • When running faster

Fixable Problems. Most running injuries are caused by recurrent issues that are often identifiable and preventable by the runner making some small changes.

Training Errors. These are the most common source of injury.  Here are some common errors that many of us commit:

  • Lack of adequate pre-running stretching
  • Rapid changes in mileage
  • Increase in hill training
  • Interval training
  • Insufficient rest between training sessions
More coverage
 
Exercise and pain: Why rest isn't always the answer

Running Shoes. Comfort is key. Consideration of wide toe boxes to accommodate your individual anatomy. Replace your shoes after 600 miles of use.

Ideal Running Surface. Should be flat, resilient and relatively soft.

  • Avoid Concrete or Rough Roads
  • Use Community Running Trails
  • Avoid Hills starting out—increased ankle and knee stress

Watch the Weather

  • In warm and humid conditions, increase fluid intake.
  • Weigh yourself before and after and consume 0.5 liters per lb. lost
  • Wear the proper attire in cold weather
  • Avoid extreme hot/cold
  • Check air pollution levels
  • At higher altitudes, allow time for acclimatization

Anatomy

Back. Most back pain is non surgical and will resolve with conservative management.  Pain radiating down the leg should be evaluated by a physician.

Hip. Most hip disorders present as groin pain.

Knee. Most overuse knee injuries are patella related

Ankle. Recurrent ankle sprains could be related to ankle laxity

Foot. Problems in runners are related to foot type

Treating Runner Injuries

We treat the majority of running injuries with conservative management.   This will include a combination of therapies, including:

  • Bracing/Splints 
  • Rest, Ice, Compression, Elevation (RICE)

The addition of oral OTC or Rx antiflammatories may also be used. After a period of relative rest, the runner will be introduced back to running in an interval fashion.

If a runner experiences severe pain, swelling, loss of motion, or significant ambulatory dysfunction, the runner should seek consultation with a Sports Medicine Specialist.

http://www.einstein.edu/news-room/broad-street-run/running-tips/


Read more Sports Doc for Sports Medicine and Fitness.

 

About this blog

Whether you are a weekend warrior, an aging baby boomer, a student athlete or just someone who wants to stay active, this blog is for you. Read about our growing list of expert contributors here.

Kelly O'Shea Sports Medicine & Fitness Editor, Philly.com
Robert Cabry, M.D. Team Physician for U.S. Figure Skating, Assoc. Team Physician for Drexel; Drexel Sports Medicine
Brian Cammarota, MEd, ATC, CSCS, CES Partner at Symetrix Sports Performance
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Head Team Physician for Phillies & St. Joe's; Rothman Institute
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Peter F. DeLuca, M.D. Head Team Physician for Eagles, Head Orthopedic Surgeon for Flyers; Rothman Institute
Joel H. Fish, Ph.D. Director of The Center For Sport Psychology; Sports Psychology Consultant for 76ers & Flyers
R. Robert Franks, D.O. Team Physician for USA Wrestling, Consultant for Phillies; Rothman Institute
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer, The Sporting Club at The Bellevue
Eugene Hong, MD, CAQSM, FAAFP Team Physician for Drexel, Philadelphia Univ., Saint Joe’s, & U.S. National Women’s Lacrosse
Julia Mayberry, M.D. Attending Hand & Upper Extremity Surgeon, Main Line Hand Surgery P.C.
Jim McCrossin, ATC Strength and Conditioning Coach, Flyers and Phantoms
Kevin Miller Fitness Coach, Philadelphia Union
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales, Pa.
David Rubenstein, M.D. Team Orthopedist for 76ers; Main Line Health Lankenau Medical Center
Robert Senior Event coverage, Sports Doc contributor
Justin Shaginaw, MPT, ATC Athletic Trainer for US Soccer Federation; Aria 3B Orthopaedic Institute
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