Injury Prevention & Recovery

A brief guide to practices and products to keep you, or get you back, on your feet

For runners, an ounce of prevention really is worth a pound of cure. Maintaining a strong core and muscular balance with a regular workout routine that incorporates simple aids such as stability balls, medicine balls, and resistance bands can help prevent running injuries for years to come, without the expense of a gym membership. Enhanced flexibility using stretching tools can add to your performance on and off the roads. Self-massage will not only ease aches and pains, but can also improve a runner’s ability to stretch and remain injury free.

Heat and ice therapies can minimize stiffness and swelling, keeping minor injuries from turning into major problems. Gel shoe inserts can add much-needed cushioning, delaying or preventing overuse injuries of the feet and legs.

Pictured are some popular sports medicine aids used by runners on our staff. This grouping is by no means comprehensive. If there is a device that has worked well for you, tell us about it at www.runningtimes.com/forum.

         —Candace Karu

HEATING & ICING
Why Heating & Icing Are Important

Heat and ice are important therapies for many running related pains and injuries, but there is often a question of when to use one or the other. Heat may be used prior to activities to "loosen up." Warm muscles move and stretch more efficiently than cold. Application of heat for 10 to 15 minutes prior to a run may help stiff or sore joints move easier, but do not apply heat to recently injured muscles or joints, as the increased blood flow to the area may significantly increase swelling. When you’re finished with your workout, it’s time for ice.

Ice is the original anti-inflammatory, reducing swelling and pain. Apply ice for 10 to 15 minutes several times a day. Remove the ice if you experience pain. Applied directly to the skin, ice may cause frostbite, especially if your skin is wet. This problem can be avoided by placing a thin piece of cloth between skin and ice or by using commercial gel packs covered by material. Be careful for leaks when using chemical cold packs, as the chemicals can burn the skin. Bags of frozen peas and corn are also effective icing tools, conforming to the body with very little dead space.

Ice massage is also quite effective. Freeze a paper cup full of water and roll the cup over the painful area—this is great for shin splints. A frozen can is very effective in the treatment of plantar fasciitis. Roll the can from the heel to the ball of the foot for 5 to 10 minutes after a run.

     —Cathy Fiesler, MD