Rules to Get Fit for Runners

As we thaw from this winter’s frost, our bodies will need to acclimate to warmer weather once again.

The warmth of spring is upon us, and once again it’s time to start gearing up for a refreshing change to the winter routines that have kept us cooped up with muscles creaking.

Even if you managed to remain active through trips to the gym; the prospect of getting outside and in the sun offers a range of new exercises that require preparation and training.

Prone to Injury

You may ask, “if I have maintained my exercises, why would I need any extra preparation?” The answer is that it’s specifically at the start of these new exercises that your body is most prone to injury.

As runners, think about the varied terrain and urban obstacles of jogging outdoors versus the treadmill’s regularity; now apply that same comparison to every gym exercise and the variables of its outdoor equivalent, from biking in the park to soccer on the grass.

Getting Back into Shape

The following are three important steps you should take to ensure that getting back into shape leaves you free from injury while offering the most beneficial takeaway of getting back into shape for spring.

Take a moment to set a goal. Setting a goal helps propel yourself towards a specific aim, a simple enough idea which cannot be understated in its power to focus yourself on a reasonable achievement.
Renew one of your new year’s resolutions or challenge yourself to meet or beat a pace that you haven’t quite kept up with over the past few years.
More importantly, set up a log book to keep track of your times and achievements. Having a physical record of where you started with a means to your ends is paramount to meeting your goal.

Speaking of physical reminders, the change in season is the perfect opportunity to change your sneakers! Most dedicated running stores offer in-depth analyses of your feet and gait to make sure that you get the proper equipment. Think about marking your shoes with the date of purchase so you can keep tabs on when you got them so that you don’t keep using them after their time is up.

Dr. Mark Reed states, “With so many different running styles gaining popularity; selecting the shoe that fits your style is important. A properly fitted shoe will help protect against injury and may also enhance performance.”

You should also set up an appointment with your OSS physician to go over all the requisites, making sure to get the OK for the goals you’ve set for yourself before the start of new routines.

The simple act of updating your equipment and evaluating your physiology are powerful motivators for getting back in shape and keeping you injury free.

If you believe you are suffering from a running-related injury and need specialized orthopedic care, Orthopedic Specialists of Seattle provide excellent treatment options available for you.

2014 Sochi Olympic Injuries

The 2014 Sochi Olympics has had a fair share of injuries, none more so than the extreme sports that were added to the winter games as a way to attract a younger audience to watch and show interest in the Games.

OSS admires all the Olympians competing for the Gold as well as glory for their respective country; and as the final week rounds out this year’s Winter Olympics, we want to wish all the athletes who were involved in some kind of injury, a speedy recovery.

According to Dr. Charlie Peterson, “These events demonstrate that even at the elite level of competition, injuries are part of the game for all athletes. It re-emphasizes the need for maximum fitness and proper techniques and equipment to minimize the chance of injury, as well as the timely treatment of injuries when they occur.”

Here is a rundown of athletes and their injuries:

Ski-cross racer Maria Komissarova of Russia broke her spine during a practice run at the Extreme Park and is being treated in Munich after undergoing surgery in Krasnaya Polyana, the nearest town to the venue.
Canadian skier Yuki Tsubota suffered a mild concussion and a fractured cheekbone in a Feb. 11 crash during the women’s slopestyle event, where athletes soar and slide over obstacles before launching themselves off progressively larger jumps. The 20-year-old landed short and was taken off the course on a stretcher. She has returned home to see if she needs surgery.
During the women’s snowboard cross event on Feb. 16, Jacqueline Hernandez of the U.S. was carried off after she banged her head, as was Norway’s Helene Olafsen with a knee injury.
Islanders star John Tavares is out for the season after suffering a left knee injury in Team Canada’s win over Latvia on February 18.
Bode Miller owns a U.S.-record six Olympic Alpine medals, including a bronze in the super-G from last weekend that made him the oldest ski racer to win a Winter Games medal. He said Wednesday, February 18 that his knee bothered him after that race, and it’s been swollen during the Sochi Olympics.
Heidi Kloser of Vail injures right knee in crash, out of Sochi Olympic moguls

March Madness – Preventing Basketball Injuries

The 2014 NCAA Men’s Basketball tournament starts on March 18, 2014 and OSS congratulates all the teams who have made it to the tournament. March Madness is a frenetic tournament of college teams on their quest to be the best.

Getting to this tournament has been long and sometimes with injury, but we hope that they have performed all the necessary conditioning so that they can compete with the best.

Basketball is a fast, moving sport and sometimes, injuries can occur. Common basketball injuries include:

Ankle Sprains

Treatment for an ankle sprain involves rest, ice, compression, and elevation (RICE). The need for X-rays and evaluation by an OSS physician is determined on a case-by- case basis and depends on the severity and location of pain. Pain and swelling over the bone itself may need further evaluation. An injury to the ankle could represent a simple sprain or could be the result of an injury to the growth plates located around the ankle and should be evaluated by a physician.

Jammed Fingers

Jammed fingers occur when the ball contacts the end of the finger and causes significant swelling of a single joint. Application of ice and buddy taping the finger to the adjacent finger may provide some relief and allow the athlete to return to play. If pain and swelling persist, evaluation by a physician or athletic trainer is recommended and an x-ray of the finger may be needed.

According to Dr. Scott Ruhlman, “It is often difficult to distinguish a devastating finger injury versus a simple sprain based on swelling alone. An x-ray is key to guide ideal treatment.”

Knee Injuries

Basketball requires extensive stop and go and cutting maneuvers which can put the ligaments and menisci of the knee at risk. Injury to the medial collateral ligament is most common following a blow to the outside of the knee and can often be treated with ice, bracing and a gradual return to activity.

Deep Thigh Bruising

Treatment includes rest, ice, compression, and elevation. Commercially available girdles with thigh pads are now available for protection.

Foot Fractures

Stress fractures can occur from a rapid increase in activity level or training or from overtraining. Stress fractures in basketball most commonly occur in the foot and lower leg (tibia). Once diagnosed, a period of immobilization and non-weight bearing is recommended. Return to play is permitted once the fracture has completely healed and the athlete is pain free.

Prevention of Basketball Injuries

Have a pre-season physical examination and follow your doctor’s recommendations for basketball injury prevention
Hydrate adequately – waiting until you are thirsty is often too late to hydrate properly
Pay attention to environmental recommendations, especially in relation to excessively hot and humid weather, to help avoid heat illness
Maintain proper fitness – injury rates are higher in athletes who have not adequately prepared physically
After a period of inactivity, progress gradually back to full-contact basketball through activities such as aerobic conditioning, strength training, and agility training.
Avoid overuse injuries – more is not always better. Many sports medicine specialists believe that it is beneficial to take at least one season off each year. Try to avoid the pressure that is now exerted on many young athletes to over-train. Listen to your body and decrease training time and intensity if pain or discomfort develops. This will reduce the risk of injury and help avoid “burn-out.”
Talk with your coach, an OSS physician and/or athletic trainer about an ACL injury prevention program and incorporating the training principles into team warm-ups.
The athlete should return to play only when clearance is granted by a health care professional.

Dr. Jonathan Franklin reminds everyone that “Conditioning and flexibility are key as they reduce the risk of injury during the season. Preparing your body for a game ahead of time will pay off with more success during the season.”

If you believe you are suffering from a basketball-related injury and need specialized orthopedic care, Orthopedic Specialists of Seattle provide excellent treatment options available for you. Please feel free to contact OSS at (206) 633-8100 to schedule an appointment.

Preventing Injuries in the Gym while Maintaining Your New Year’s Resolution

Gym-photo

It’s been a month or so now and you continue to be inspired by your New Year’s resolution of being more active and healthy. Hitting the gym was the biggest change to your new found resolve of an active lifestyle, especially here in the Pacific Northwest, where rain and even snow have kept us from enjoying the great outdoors.

The gym is the best place to work on losing a few more pounds as well as conditioning your body for an active Spring and Summer season.

OSS hopes that you are on your way to your healthier lifestyle and offers a few reminders of how to stay safe in the gym and avoid one of five common gym-related injuries and build a safe and stable foundation for your success. These common injuries include foot and ankle, knee, lower back, shoulder and neck injuries.

Foot and Ankle Injuries: Cause, Prevention, and Treatment

The most common foot and ankle injury to new gym goers are stress fractures. Stress fractures occur when a former couch potato hits the gym doing too much without building a foundation. By not allowing your feet and ankles to adapt to the stress of loading and unloading the bones, and not allowing enough recovery time between workouts, stress continues building on weak bone structure.

Just as a pull tab on a soda can will break off as it is bent and unbent enough times, repeated stress on the small bones of the feet and ankles that have not been properly conditioned can snap and suffer a stress fracture.

Stress fractures can be prevented by:

Starting slowly with any new weight bearing activities such as running on a treadmill
Follow a sensible program of gradually increasing your workout by no more than ten percent week by week. (If that is a struggle, do less or stay at the same level for an extra week before increasing your workouts further)
Be sure to wear proper shoes. Select in running or sports shoes that can assist in finding the right shoe for your activity and foot.

Treatments for stress fractures:

Modifying workout to avoid weight bearing until pain lessens and the use of a stiff soled shoe for several weeks – Severe cases require the use of a cast or crutches. Healing can be a long slow process. Surgery may be necessary if the fracture fails to heal properly.

Knee Injuries: Cause, Prevention, and Treatment

Knee injuries are very common to gym goers and weekend warriors. More often than not, the cause involves weak muscles in the feet, ankles, hips and even the back. As you attempt to use muscles weaken from years of inactivity, it is easy to pull or twist the knee in an attempt to adapt to sharp or sudden changes in direction. Knee injuries may range from minor pulls and strains to major problems in dislocations, or torn cartilage.

Knee injury Prevention:

Gradually working to strengthen core, hip, and foot and ankle muscles as all these work together to assist the knee in tracking in proper alignment.

Treatments for knee injuries:

Standard R.I.C.E procedure (Rest, Ice, Compression, and Elevate) – If there is extreme pain, swelling or the knee seems misshapen, consult an OSS doctor as damage may require realignment of the kneecap or surgical repair to torn ligaments or cartilage.

Lower Back Injuries: Cause, Prevention, and Treatment

The risk of gym related lower back injuries is highest when first beginning an exercise routine. Moving too quickly and expecting weak muscles in your back, hips, and core to support your back and maintain proper spinal alignment is a sure formula for injury.

Lower back injury prevention:

Warm-up before beginning a workout – Attempting to lift too much weight before you have built up a base, poor posture and lack of regular exercise leads to lower back injuries in and outside the gym.
Proper recovery time – Acute lower back sprains occur when time is not taken to work up to higher weights used in many gym workouts. Overuse of muscles in the back causes tiny tears in muscle tissue, without proper recovery time between workouts, those microscopic tears do not have time to heal and strengthen the muscle. Chronic overuse can lead to sprains that are more serious or even disk injuries in the spine itself.

Treatment for lower back injury:

Taking gradual steps to strengthen the muscles supporting the back, using good posture, avoiding sitting or standing in the same position for long periods of time, and scheduling weight training with days off for recovery will greatly reduce the chance of missing long-term workouts.
Rest, over-the-counter pain medications such as aspirin or ibuprofen, medical treatments and gradually increasing exercise to strengthen the muscles of the lower back and core – In most cases, these steps will relieve lower back pain. If pain continues, is excruciating to the point it hinds daily activity, contact an OSS doctor. Traction or surgery is used as a last resort to treat severe lower back injuries.

Shoulder Injuries: Cause, Prevention, and Treatment

The large range of movement the shoulder has makes it at risk for injuries due to the repetitive movements during exercise. Rotator cuff injury, inflammation including tendonitis and bursitis, and compression of the bursa and tendons that leads to a condition call Impingement syndrome. The cause for most shoulder injuries is over training or improper form or techniques.

Simple guidelines for preventing shoulder injuries:

Learning and using proper technique and form, warming up before exercising the shoulder by stretching the muscles by performing shoulder shrugs, stretches, and shoulder rolls, and begin a routine to gradually strengthen the shoulder muscles. – If injury does occur, do not try to ‘push through the pain. Doing so could lead to a serious rotator cuff injury requiring surgery. Treating shoulder pain and injury early is vital.
Early treatment options include modifying exercise, ice or heat therapy, and the use of over-the-counter anti-inflammatory medications for pain control. Treating shoulder injuries may require consulting an OSS doctor to prevent long-term damage or loss of range of movement.

Neck Injuries: Cause, Prevention, and Treatment

Most neck injuries are muscle strain or over use. Tension from maintaining your neck in one position to long can cause pain in the neck and shoulders. Minor neck sprains may also result from twisting, attempting to lift too heavy a weight, or using improper form. Major life-altering damage, such as whiplash or fractures, can also occur to the neck when safety precautions and proper form is not consistently used.

Preventing neck injuries:

Awareness – Remain aware of safety issues; do not leave free weights or other equipment where it will cause a falling or tripping hazard.
Pay attention to proper form – Avoid sudden twisting or jerking movements. Know your own limits.
Do not attempt heavy weights without a friend to spot for you or standby to help if needed.
Always start slowly with a pre-workout warm up.

Treating neck injuries:

Vary depending on the type and severity of the injury.
Minor neck pain and strains from over use respond to treatment with rest and over-the-counter medications such as aspirin, within a few days.
Ice therapy may also help during the first 24-48 hours of a minor injury – Serious injuries to the neck such as whiplash or fractures usually require immediate medical treatment. These injuries may require a neck brace, surgery, or traction. Consult with an OSS doctor as well as physical therapy is also part of the treatment for serious neck injuries. Treat all neck injuries seriously and do not attempt to ignore pain during a workout.

Dr. Joel Shapiro has this to say when you are in the gym, “Give up the push up. Pushups are hard on shoulders and there are better ways to strengthen triceps, biceps, pecs and deltoids. Work with a trainer on using the best form while working out. If you do sustain injury come in and see me for an evaluation.”

If you believe you are suffering from a gym-related injury and need specialized orthopedic care, Orthopedic Specialists of Seattle provide excellent treatment options available for you.

The Importance of Snowboarding Safety

Snowboarding involves moving at very high speeds down steep hills past other skiers and boarders, as well as natural and man-made obstacles. Falls are going to happen regardless of how good a boarder you may be, and collisions are relatively common. Also, since snowboarding takes place at high altitudes in the winter, the weather can range from sunny and bright to bitterly cold, with conditions changing rapidly from one slope to the next and from one hour to the next; here in the Pacific Northwest, it is very much the case.

Gearing Up

Before you venture out to the slopes, it’s important to have the right gear and know how to use it. In addition to a snowboard and boots, you will also need warm clothing, protective eyewear and helmets intended specifically for snowboarding.

Here’s a list of what you should bring each time you head up the mountain:

Snowboard — In general, an all-mountain snowboard is the best bet for beginners, rather than a specialty board, which is harder to turn and balance on. Note that the longer a board is, the more difficult it will be to control. Choose a board that is the right length for your size and snowboarding ability.
Boots — The connecting point to the snowboard are boots, a vital piece of equipment. Make sure to get yourself real snowboard boots (not moonboots or hiking boots) that fit correctly to keep your feet comfortable and warm. For most beginner snowboarders, soft snowboard boots are easier to control than hard boots. Make sure you keep your boots laced up tight to give your feet and ankles the support they need.
Bindings — Most snowboard bindings are of the strap-on variety, which are compatible with the greatest number of boots. You should always keep your straps securely fastened to give them the most control over your snowboard. Some bindings, though, are step-in types. Make sure to get the right bindings for your boots, and have a trained professional at a snowboard shop adjust the angle of the bindings to put your feet in the right positions.
Helmet — A helmet is the most important piece of equipment when it comes to preventing life-threatening injuries. You should wear one any time you go boarding. Get a helmet that fits properly, and make sure you know to keep the chin strap fastened to keep it securely in place. Also, make sure to get a real snowboard helmet (not a football or bike helmet) that allows space for your goggles and ventilation on warm days.
Goggles and sunglasses — The sun’s rays are considerably stronger at high altitudes than they are at sea level, and when they bounce off the gleaming white snow, they can be a serious threat to the eyes. Sunglasses are the best way to protect eyes from the sun’s rays, but you should always bring a pair of goggles that are the right size in case it gets cold or begins to snow. Goggles are also better at protecting eyes from tree branches and other hazards.
Gloves or mittens — Many snowboard gloves include pockets for hand warmers to keep fingers nice and toasty. If you’re still worried about your hands getting cold, however, it’s a good idea to get mittens, which are generally warmer than gloves.
Wrist guards — When you first learn how to snowboard, you’ll spend a lot of time falling forward and breaking your falls with your hands. This can lead to broken wrists and forearms, which are very common snowboarding injuries. Be sure you wear rigid wrist guards designed for snowboarding or in-line skating to protect yourself when you fall.

Dress for Excess

Anyone who has snowboarded on a cold day can tell you, it’s no fun if you don’t have enough warm clothing. Likewise, on hot days having too many clothes can make you sweat, which will lead to you getting cold when the sun dips behind a cloud or the mountains. The best way to tackle this situation is to have dress in layers so that you can shed or put on depending on the temperature.

Here’s a rundown on what sort of clothes they should wear when you snowboard to avoid hypothermia and frostbite:

Thermal underwear
Thermal socks
Intermediate layers
Snowboard pants
Jacket
Neck gaiter

Additional Items

While you should always have the gear and clothing mentioned above, here are a number of other items you might want to consider bringing with you when you are snowboarding:

Hand
Boot warmers
Walkie-talkies
Sunscreen
Lip balm
Water and a snack