Jock Doc

Return to running without getting injured

 

HarlanS@baptisthealth.net

Q. I was inspired by the recent Miami and Fort Lauderdale marathons and have decided to get back into running. I want your advice as to how to return to this sport safely and decrease my risk of getting hurt.

A. Running is a great sport for both physical and mental conditioning. Overuse injuries are common, however, particularly among those who return too aggressively.

It is essential to warm up and stretch before running. Stretching should include hamstrings, quads, the iliotibial band (the tissue that runs outside the thigh), calf muscles and the lower back. It is also important to return on a gradual basis and to do some cross training.

On days when you are not running, good aerobic workouts include cycling, swimming or use of the elliptical. I also recommend training on soft surfaces such as grass, cushioned track, the beach or even a treadmill. I often tell patients that running on cement is good for my business.

Proper shoe wear with support and cushioning is crucial. In addition, do not wait for treads to wear out. By that time, you will already have lost cushioning support. Soft-cushioned orthotics can be placed in your running shoe to decrease the risk of stress fractures and other injuries.

Acclimating to the heat is important. Proper hydration before and during running will help with electrolyte balance and reduce the risk of cramping and dehydration.

I encourage you to go back to running, but take care to prevent overuse injuries.

Dr. Harlan Selesnick is team physician of the Miami Heat and director of Miami Sports Medicine Fellowship, Doctor’s Hospital. Send your questions to HarlanS@baptisthealth.net

Read more Health stories from the Miami Herald

  • Skin Deep

    A Closer Look at Melasma

    Skin discoloration, or hyperpigmentation, is usually a sign of sun damage that begins to worsen as years of unprotected sun exposure rise to the surface of the skin. While typical age spots become visible around the late ‘30s and early ‘40s, a skin condition called melasma usually makes its presence known much earlier.

  • Chew on This

    Food-based therapies becoming mainstream

    Morning television can educate and infuriate.

  •  
 <span class="cutline_leadin">Very veggie:</span> While veggie burgers are better than they used to be, condiments like a Moroccan spice paste help bring their flavor to life.

    The Edgy Veggie

    Taste-testing the new wave of veggie burgers

    The first wave of commercial veggie burgers had issues.

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category