Running Tips for Cold and Snowy Weather

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Article featured on Brigham Health Hub

During the frigid winter months many runners settle for the treadmill, or even worse, for not running at all. Don’t let the cold weather and snow discourage you from running outside. If you’re prepared, winter runs can be a fun and beautiful experience.

Here are some cold-weather running tips for staying warm and safe during the winter months.

1. Layering and wearing appropriate clothing is crucial for cold-weather running.

You will want to keep most of your body covered and protected from exposure. Wear synthetic, sweat-wicking clothing as your innermost layer. Wearing moisture-wicking clothing as the fabric closest to your skin keeps your body dry and makes your clothes a better insulator. Make sure you are not wearing cotton underwear or socks. Lycra or polypropylene running tights are optimal for the waist down. Your outermost layer should be wind-resistant and waterproof if it is raining or snowing out. GORE-TEX® is a breathable material and is ideal for your outermost layer. If it is very cold, a fleece liner or a long-sleeve shirt is a good option for a middle layer. Dressing in layers allows you to adapt to the weather during your run. A significant amount of body heat can be lost through the head, so make sure you wear a hat. A balaclava or face mask is a good idea when it is extremely cold. Do not forget to wear gloves as well! After your run, it is important to quickly change into dry and warm clothes.

2. Run smart! Be aware of the many cold weather hazards.

During the winter months, the days are shorter and more people will be running in the dark. Try running routes that have street lights and sidewalks or extra space for runners. If you are running in the dark, make sure you wear reflective clothing, and consider wearing a flashing light. Visibility may be poor in bad weather, and you are no match for a car.

It is also important to run carefully, as balance and perception are more difficult with low light. Try to avoid running in snow or slushy areas and certainly avoid running on ice. If you end up running in snow or slush, shorten your stride to avoid falls or groin/hamstring strains and consider wearing traction cleats.

Don’t let the cold weather and snow discourage you from running outside.

3. Know the symptoms of hypothermia and frostbite.

Hypothermia is a dangerous condition that occurs when your body temperature drops below 95°F. Risk factors for hypothermia include extended time in cold temperatures, wetness, improper clothing, dehydration, and exhaustion. The initial signs of hypothermia include uncontrollable shivering and poor coordination. Don’t exceed your fitness levels and run out further than you can comfortably return in cold weather. Also, it’s easy to forget to drink water during the winter, but you still lose moisture in the cold. Remember to remain hydrated.

Frostbite is an injury caused by excessive exposure to extreme cold. It involves tissue damage, usually in the fingers, toes, ears, or nose, that may become permanent if not treated promptly. Symptoms include stiffness and numbness, and the affected area may turn white. The best prevention is to dress properly, but frost nip or mild frostbite can be treated by rapid re-warming of the area by soaking in warm water.

4. Be prepared for an emergency.

It is also a good idea to carry a phone or to have a running buddy. With some extra preparation and forethought, the winter months can certainly remain a great time to run and train!

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

9 Surprising Facts About Runner’s Knee

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Article featured on Healthgrades

Runner’s knee, the common term for patellofemoral pain syndrome, is a knee problem that affects many people. It happens when your kneecap (patella) is either misaligned because of a defect, or your knee is stressed, causing it to be out of alignment. Although it is painful, runner’s knee is usually not a serious knee injury, although it can have a significant impact on your life by limiting your activity. How much do you know about runner’s knee? Here are some facts about the condition that might surprise you.

1. You don’t need to be a runner to get runner’s knee.

Patellofemoral pain syndrome is called runner’s knee because it affects a lot of runners. However, many people who never run anywhere also develop runner’s knee. It’s like people who don’t golf can get golfer’s elbow, or those who don’t play tennis can get tennis elbow. Anyone who participates in an activity that bends the knee and puts a lot of strain on it is at risk of developing runner’s knee. This includes cycling, walking, jumping or climbing up and down stairs.

2. Repetitive movements can irritate your knee.

Do you have a job that requires you to bend and squat a lot? When you squat repeatedly, your knee makes the same movement and carries your body’s weight in the same places over and over again. You could be squatting to lift boxes, pick items off the floor, or reach lower shelves. Even parents of young children who have to pick them or their playthings off the floor are at risk of irritating their knees to the point of developing runner’s knee.

3. Your hamstring could be causing runner’s knee.

Your hamstrings are really three muscles in the back of your thigh. They help you extend and retract your leg. You may feel your hamstrings pull if you bend at your waist without bending your knees or you straighten your legs in front of you while sitting on the floor. When your hamstrings are too tight, they cause extra stress on your knees and could cause runner’s knee. Exercises and stretches to loosen the hamstrings can help reduce knee pain and keep it from coming back.

4. Your glutes can also cause runner’s knee.

Like your hamstrings, your gluteus medius, a muscle in your buttocks, may also be the culprit behind your runner’s knee. Instead of being too tight, like the hamstrings, if your gluteus medius, or glutes, are not tight enough, the rest of your leg tries to compensate. This puts stress on your knee. The gluteus medius is responsible for helping to pull your leg away from your body and rotate it externally. This is called hip abduction. If the muscle isn’t strong enough, the other muscles respond by trying to pull the leg inward instead.

5. Flat feet can equal knee pain.

Your feet play a vital role in your knees’ health. If you have flat feet, a low arch, or no arch at all, this puts your feet in an unnatural position when you step forward, particularly when you run. The impact of walking or running without arch support can cause extra tension on the muscles in your legs and pull on the knee, causing misalignment and stress. Wearing appropriate shoes and orthotics in your shoes can help fix how your foot lands when you take a step, taking stress off your legs and knees.

6. Where you exercise could cause runner’s knee.

Concrete and asphalt are unforgiving surfaces. If you’re running or playing sports on these hard surfaces, the stress on your legs and knees could cause runner’s knee. The solution is to run or play on more forgiving surfaces, like synthetic tracks, grass or dirt. This is also where good shoes appropriate for the activity are beneficial. They can help absorb some of the shock of running and jumping, taking away some of the stress on your knees.

7. Women are more prone to developing runner’s knee.

Doctors aren’t entirely sure why more women than men develop runner’s knee, but overall women do develop more knee problems. A woman’s pelvis is wider than a man’s. This wider pelvis affects how a woman stands and places a different type of pressure and strain on the knee. As well, women tend to have looser ligaments, the tough fibrous tissue that connects bones. Women also land on their feet differently when they run or jump, adding to the difference in knee stress.

8. Runner’s knee can be easy to treat.

Once you know what is causing your runner’s knee, it can be fairly easy to treat. If it is caused by improper foot support, good shoes or orthotics will help. If it’s caused by too tight ligaments or muscles, physical therapy and exercise can ease the pain and reduce the risk of it returning. Muscles too weak? Strengthening them at home or in a gym will help. Running on a hard surface? Switch locations for a gentler landing when you run or jump. The key is working at it and staying consistent.

9. Surgery is rarely necessary for runner’s knee.

Doctors only consider surgery for runner’s knee if you have tried non-surgical treatment for 24 months and you still have pain. It’s rarely necessary. If you have runner’s knee and you have faithfully tried all the exercises and changes recommended by your doctor or physical therapist, an orthopedic surgeon will assess you to see if surgery will help.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

6 Benefits of Trail Running

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Article featured on Verywellfit

If you’re tired of running the same routes on city streets or on the treadmill, then trail running may be a great way to break the boredom, reduce your risk of injury, and challenge yourself in a new way.

Trail running is exactly what it sounds like: lacing up those sneakers to clock the miles in nature. The difference between road running and trail running is that trail running is a bit more unpredictable, meaning you are not guaranteed a smooth, paved path.

While elevation changes may occur in both road and trail running, depending on the location, trail running may also have unpredictable terrain with surfaces (such as rocks, roots, and streams) that require a special shoe designed to help support your foot during this style of workout.

Health Benefits of Trail Running

According to Kelly Pritchett, Ph.D., RDN, CSSD, Associate Professor in Nutrition and Exercise Science at Central Washington University, road running and trail running share similar benefits such as improved aerobic fitness, increased muscular endurance, and a boost for mental health. While Pritchett notes the cardiovascular outcomes are likely comparable between both types of running, research has yet to determine whether trail running provides a greater cardiovascular benefit than road running.

Nevertheless, science has shown us that trail running indeed has health benefits that extend far beyond our physical health. Let’s take a closer look at these benefits.

Promotes Longevity

Good news! A 2020 systematic review has shown that running was associated with a lower risk of death related to cardiovascular and cancer disease states in both men and women. Pritchett points out this review did not have specific trends for weekly volume, pace, duration, or even terrain, yet noted that some running (or jogging) versus no running (or jogging) proved to have improved health in participants as well as longevity benefits. And, more is not necessarily better when it comes to logging those miles. The authors also noted that higher doses of running may not have greater mortality reduction benefits.

Improves Cardiovascular Health

Whether running or jogging, you are moving more than just the muscles in your legs. Yes, your heart is a muscle too! With every stride you take, your heart is pumping out blood to help support your workout while strengthening itself over time.

A stronger heart sets you up for success, just like the 2020 systematic review above noted with a lower risk of mortality seen from cardiovascular disease in participants who logged any amount of running throughout their week.

While this benefit isn’t isolated to trail running, it’s a baseline for further research that could look at the cardiovascular differences between road versus trail running.

Improves Muscular Strength and Balance

Amanda Brooks, running coach and author of Run To The Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock and Loving the Run, notes one of the best benefits she shares with her clients to get them on the trails is the added benefit of strength training that the terrain offers to work stabilizer muscles.

Pritchett agrees, sharing that given the varied terrain with trail running, runners may see improvements in lower limb strength, balance, and neuromuscular benefits. Plus, it reduces the impact on the joints due to the softer surface which may, in turn, reduce the risk of injury.

But, Pritchett advises moving with greater awareness as there may be a greater risk for tripping over roots or rocks. This is especially true when hydration and fueling are neglected and decision-making and cognition are impaired.

May Reduce the Rate of Some Injuries

Running on the road is harder on your joints than running on a soft surface like a trail. In fact, you may reduce your risk of certain injuries by heading out onto the trail instead of the pavement. In a study conducted in 2020, researchers compared road runners to trail runners and specifically analyzed the impact of each on the Achilles tendon. The study authors found that road runners have higher loads on the tendon and less shock absorption that can result in Achilles tendon structure changes.

Boosts Mood and Mental Well-Being

One of the best ways to get your “vitamin N” (nature) in to improve mental well-being, says Pritchett, is to run outdoors on trails. And the research agrees!

According to a 2020 study, participants who logged up to 6.5 miles of running on trails self-reported higher wellness and health scores on the surveys. While there are limitations to this research, including the self-reported survey and limited diversity in the sample, it does complement the earlier research.

A study published in 2019 that showed both experienced and novice runners preferred specific characteristics in their running environments to gain the restorative capacity from their run, which included green and lively spaces.

Promotes Community

In a run funk? Grab your friends and lace-up together for the trails, or consider joining a running group to embrace the community aspect that running can provide.

Brooks shares that, “Trail running can bring some fun and joy back to a lot of runners, who spend their time so focused on paces when hitting the road.”

While she does note there are some limitations to trail running if you are working on speed work for a road race, there are also many benefits as we’ve seen above, and something many of us have missed over the past year: connection!

How to Reap the Benefits: Tips for Trail Running

If you are new to trail running (or running in general), Brooks offers tips to get your workout off on the right foot!

Invest in Trail Running Shoes

First, she reminds clients that trail shoes are necessary given they offer the additional traction needed when you hit the trail terrain. For those runners who are used to the road, embracing the slow down and remembering to pick up your feet is crucial.

Adjust Your Stride

“Picking up our feet sounds like an obvious thing”, says Brookes, “but distance runners sometimes have a little shuffle that helps them conserve energy. On the trails, dirt will grab that shuffle and slow down your pace, so there’s a need for greater awareness of your foot-strike.”

Fuel and Hydrate Strategically

For those seasoned trail runners participating in trail ultra-events that can last greater than four hours, Pritchett notes the extreme demand from a physiological perspective placed on the body including dehydration, neuromuscular fatigue, inflammation, exercise-induced muscle damage, and glycogen depletion.

To prepare your body properly for these events, Pritchett points out research has shown adequate carbohydrate intake and hydration during training and races can help delay fatigue and improve performance in these situations, meaning fueling pre, during, and post-trail runs can greatly impact your overall experience with the trail run.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Osteoarthritis and Runner’s Knee Can Both “Bring You to Your Knees”

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Article featured on Noyes Knee Institute
Pain in the knee area is a common issue among athletes. However, anyone can experience knee pain. It is vital to get proper treatment to get rid of the pain. More importantly, you should seek to understand the issue before considering treatment or scheduling a knee surgeon.

Will I Need a Knee Surgeon for Runner’s Knee?

A proper diagnosis from an orthopedic doctor is essential if your knee aches whenever you get from a chair or while walking, jogging, and running. You may also or experience a  constant dull ache around the knee area. Osteoarthritis (OA) and runner’s knee and are common causes of knee aches.
Injury, disease, and extra strain on the knees may also result in more sharp pain. You won’t necessarily need surgery to relieve knee pain or correct the underlying issue. The doctor will perform various tests and scans to determine what’s causing the pain.

How’s Runner’s Knee Different from Osteoarthritis?

Runner’s knee is medically referred to as patellofemoral syndrome and is basically pain experienced around your kneecap area. It occurs when you overuse your knees. Running, training, jogging, squatting, and climbing may exert excess stress on your kneecap.
If the kneecap isn’t moving properly in its groove, it may wear out the protective cartilage that prevents bones from rubbing on each other. Runner’s knee symptoms include a dull pain/ache in the kneecap area, especially after sitting for extended periods or when walking, running, and jumping.
Osteoarthritis is another form of knee pain among adults 50 years and older. It simply refers to knee joint arthritis. OA pain results from bones rubbing against each other when the cartilage begins to wear out, which is similar to what happens with runner’s knee.
Common symptoms of osteoarthritis include pain that gets worse over time, stiffness, warmth, swelling, redness, and difficulty maneuvering (bending/straightening) the knee. Arthritis pain may feel worse when you wake up or during bad weather. OA and the runner’s knee have many overlapping symptoms.

How Can I Relieve Runner’s Knee and Osteoarthritis?

It is essential to seek medical advice if you experience any pain around your knee area. Runner’s knee is common among track athletes, while osteoarthritis is widespread among older people of all levels of physical activity. However, both conditions can certainly happen to people of all ages.
Your orthopedic doctor will assess the pain and determine the right treatment option. Each case is unique, so pain stemming from injuries, such as falls, will require different treatment from cases of knee overuse. Below are the vital steps in relieving all types of knee pain:

  • Get Diagnosis – You should consult an orthopedic doctor for a comprehensive diagnosis of the issue to determine the underlying cause and scale of damage.
  • Discuss Treatment – The doctor will discuss different remedies available for your case. Common options include therapy, medication, injections. Surgery may be required in severe cases.
  • Ongoing Recovery – Your doctor will recommend various practices, including physical therapy, pain relievers, lifestyle changes, etc.

Advanced Knee Treatment in Cincinnati

Both runner’s knee and osteoarthritis can cause severe pain and require prompt addressing. Without proper treatment, the condition may get worse, calling for advanced procedures and longer recoveries. As such, you should seek professional advice as soon as you notice the pain.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Jog on: Exercise Won’t Raise Your Odds for Arthritic Knees

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Article featured on MedicineNet
Dr. Kim Huffman, an avid runner, gets a fair amount of guff from friends about the impact that her favorite exercise has on her body.
“People all the time tell me, ‘Oh, you wait until you’re 60. Your knees are going to hate you for it’,” Huffman said. “And I’m like, ‘That’s ridiculous’.”
Next time the topic comes up, Huffman is well-armed: An extensive British analysis of prior study data has found no link between a person’s amount of exercise and their risk for knee arthritis.
The research team combined the results of six clinical trials conducted at different places around the globe, creating a pool of more than 5,000 people who were followed for 5 to 12 years for signs of knee arthritis.
In each clinical trial, researchers tracked participants’ daily activities and estimated the amount of energy they expended in physical exertion.
Neither the amount of energy burned during exercise nor the amount of time spent in physical activity had anything to do with knee pain or arthritis symptoms, the researchers concluded.
“This helps dispel a myth that I’ve been trying to dispel for quite a while,” said Huffman, an associate professor at the Duke University Medical Center’s division of rheumatology.
“If you add up the amounts of activity that people do and also the duration of activity, neither of those is associated with knee arthritis,” added Huffman, who wasn’t involved in the analysis.
Dr. Bert Mandelbaum is chief medical officer of the Los Angeles Galaxy soccer club and team physician for the U.S. Soccer Men’s National Team.
He agreed the study “further corroborates the fact that levels of exercise in one’s personal life do not increase the risk, the onset or progression of osteoarthritis.”

So where did this misconception come from?

Huffman thinks it’s because people mistake exercise-related injuries for the effect that exercise itself has on your joints.
“Right now, the clear risks for knee arthritis are genetics, injuries and female sex,” Huffman said. “People who exercise more may be more likely to injure their knee. That’s where I think the myth comes from.”
In fact, exercise can help ward off knee arthritis in several ways, Huffman said:

  • Flexing and extending the knee during exercise promotes the diffusion of fluid into the joint, promoting better nutrition.
  • An elevated metabolism created by exercise helps control inflammation in the knee joint.
  • Weight loss reduces the amount of load placed on the knee.
  • Exercise strengthens the muscles surrounding the knee, stabilizing it and reducing the risk of injury.

“I don’t think we’re finding that simple overuse or using your joint is a problem. It’s more an association with injuries and perhaps in the setting of obesity or high genetic risk,” Huffman said.
Your best bet is to choose an exercise that poses the least risk of a knee injury, Huffman said.
“If you want to go snow skiing, I don’t think that’s a huge problem but you’re probably going to be more likely to injure yourself downhill skiing than, say, walking in your neighborhood or training for a marathon,” Huffman said. “It’s not soccer or football or skiing itself. It’s just the risk for injury during those activities.”
On the other hand, exercise provides benefits that go far beyond healthy joints, said Mandelbaum, co-chair of medical affairs at Cedars-Sinai Kerlan-Jobe Institute at Santa Monica, Calif. He played no role in the research review.
“Physical activity is essential to optimize both physical and mental health and plays a central role in facilitating life’s quality and quantity,” Mandelbaum said. “The list of benefits includes decreased anxiety, better mood, decreased levels of coronary disease, hypertension, diabetes and obesity, and therefore a longer life.”

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

10 Common Running Injuries: Prevention and Treatment

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Article from WebMD, Reviewed by Sabrina Felson, MD

Running injuries usually happen when you push yourself too hard. The way your body moves also plays a role. You can prevent many of them. Here’s how:
1. Runner’s knee. This is a common overuse injury. Runner’s knee has several different causes. It often happens when your kneecap is out of alignment.Over time, the cartilage on your kneecap can wear down. When that happens, you may feel pain around the kneecap, particularly when:

  • Going up or down stairs
  • Squatting
  • Sitting with the knee bent for a long time

2. Stress fracture. This is a small crack in a bone that causes pain and discomfort. It typically affects runners in the shin and feet. It’s often due to working too hard before your body gets used to a new activity.
Pain gets worse with activity and improves with rest. Rest is important, as continued stress on the bone can lead to more serious injury and slow down recovery.
3. Shin splint. This is pain that happens in the front or inside of the lower leg along the shin bone (tibia). Shin splints are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly.  Painwise, they can be hard to distinguish from a stress fracture of the shin, but the pain is usually more spread out along the bone. Also, an xray is normal.
People with flat feet are more likely to develop shin splints.
Treatment includes:

  • Rest
  •  Stretching exercises
  • Slow return to activity after several weeks of healing

4. Achilles tendinopathy.  Formerly called tendinitis, this is inflammation of the Achilles tendon. That’s the large tendon that attaches the calf to the back of the heel.
Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity. It is usually caused by repetitive stress to the tendon. Adding too much distance to your running routine can cause it. Tight calf muscles can also contribute.
Treatment includes:

  • Rest
  • Icing the area
  • Calf stretches

5. Muscle pull. This is a small tear in your muscle, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears.

Treatment includes RICE: rest, ice, compression, and elevation.Muscle pull commonly affects these muscles:

  • Hamstrings
  • Quadriceps
  • Calf
  • Groin

6. Ankle sprain. This is the accidental stretching or tearing of ligaments surrounding the ankle. It often happens when the foot twists or rolls inward.
Sprains typically get better with rest, ice, compression, and elevating the foot.
7. Plantar fasciitis. An inflammation of the plantar fascia. That’s the thick band of tissue in the bottom of the foot that extends from the heel to the toes. It usually presents with severe heel pain, especially with the first steps in the morning.
People with tight calf muscles and a high arch are more prone to plantar fasciitis. Although it may be linked to adding activity, plantar fasciitis can also happen without any obvious reason.
Treatment includes:

  • Calf stretches
  • Rest
  • Icing the bottom of the foot
  • Wearing good shoes at all times (even at home or on the beach)

8. IT (iliotibial) band syndrome. This syndrome causes pain on the outside of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.
IT band syndrome happens when this ligament thickens and rubs the knee bone, causing inflammation.
Treatment includes:

  • Cutting back on exercise
  • Heat and stretching before exercise
  • Icing the area after activity

9. Blisters. These are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin.
To help prevent blisters:

  • Start using new shoes gradually
  • Wear socks with a double layer
  • Apply petroleum jelly on areas prone to blisters

10. Temperature-related injuries. These include:

  •  Sunburn
  •  Heat exhaustion
  •  Frostbite
  •  Hypothermia

You can prevent these by dressing appropriately, staying hydrated, and using sunscreen.

Tips to Prevent Running Injuries

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

  • Listen to your body: Don’t ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn’t get better with rest, see your health care provider.
  • Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.
  • Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly — especially your calf, hamstrings, groin, and quadriceps.
  • Also, warm up for five minutes — by walking, for example — before you start stretching. Stretching cold muscles may cause injuries.
  • Strength train: Add weight training and ab exercises to your routine. This strengthens muscles and develops core strength.
  • Cross train: Mix up your fitness routine. Don’t only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.
  • Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.
  • Be shoe smart: Wear proper-fitting socks and shoes with good support. Remember that running shoes are recommended to last for a certain mileage. If the soles of your running shoes have worn thin or are angled, you over overdue for getting a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.
  • Run wisely: Run on a flat, smooth surface and avoid steep hills until your body gets used to the activity.
  • Be safe: Run during the day, in well-lit areas, or use a light so that you can be seen. Keep a cell phone and identification on you. If running with headphones, set the volume low enough so that you can hear cars and other noises. Run with a partner when you can.
  • Weather matters: Monitor the weather conditions before you go for a run. Don’t run outside if it is over 90 degrees Fahrenheit, below freezing, or the humidity is high.
  • Stay hydrated: Make sure you drink an extra 1 1/2 to 2 1/2 cups of water on the days you run. If you are running for more than an hour, drink a sports drink to replenish electrolytes lost in sweat.

Treatment of Common Running Injuries

Most running injuries can be relieved by following these treatment strategies. If pain and discomfort continues, see your health care provider. You may need more advanced treatment to resolve your running injury.
Rest: Take it easy. If you keep running, your injury may get worse. Choose alternative ways to exercise while you heal, such as swimming or cycling.
Ice and cold therapy: Apply ice packs to reduce pain, inflammation, and swelling.
Compression: Wrap the affected area with tape and use splints and supports to control swelling and stabilize the affected area.
Elevate: If you sprain your ankle or hurt your foot, elevate it to reduce swelling.
Stretch: To reduce pain and tension of the affected area, gently stretch and massage the injured area.
Pain relievers: Take over-the-counter pain relievers, as recommended by your health care provider to relieve pain and inflammation.
Don’t try to push through pain. If you notice discomfort, take a break from running. If the pain continues, seek care from your health care provider.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Causes of foot pain all runners need to know

Causes of foot pain all runners need to know

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Article Featured on OSMS

A total ankle replacement, also called total ankle arthroplasty, is a surgical treatment option for patients suffering from ankle pain, typically due to arthritis or injury. If this pain is impacting a patient’s quality of life or keeping them from walking comfortably, they might benefit from a total ankle arthroplasty. While lesser known than a total hip, knee or shoulder replacement, total ankle replacements are gaining popularity.

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What are shin splints?

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Article Featured on HealthLine

The term “shin splints” describes pain felt along the front of your lower leg/shin bone. Shin splint pain concentrates in the lower leg between the knee and ankle. Your doctor may refer to the condition as medial tibial stress syndrome (MTSS).

Shin splints frequently affect people who engage in moderate to heavy physical activity. You may be more likely to develop shin splints if you participate in strenuous physical activities or stop-start sports such as tennis, racquetball, soccer, or basketball. Sometimes the pain of shin splints can be so intense that you must stop the activity.

Shin splints is a cumulative stress disorder. Repeated pounding and stress on the bones, muscles, and joints of the lower legs prevents your body from being able to naturally repair and restore itself.

What causes shin splints?

The pain associated with shin splints results from excessive amounts of force on the shin bone and the tissues attaching the shin bone to the muscles surrounding it. The excessive force causes the muscles to swell and increases the pressure against the bone, leading to pain and inflammation.

Shin splints can also result from stress reactions to bone fractures. The constant pounding can cause minute cracks in the bones of the leg. The body can repair the cracks if given time to rest. However, if the body doesn’t get time to rest, the tiny cracks can result in a complete fracture or a stress fracture.

Who is at risk for shin splints?

Various activities and physical attributes can put you at risk of getting shin splints. Risk factors include:

  • an anatomical abnormality (such as flat foot syndrome)
  • muscle weakness in the thighs or buttocks
  • lack of flexibility
  • improper training techniques
  • running downhill
  • running on a slanted surface or uneven terrain
  • running on hard surfaces like concrete
  • using inappropriate or worn-out shoes for running or working out
  • participating in sports that have fast stops and starts (like soccer or downhill skiing)

Shin splints are also more likely to occur when your leg muscles and tendons are tired. Women, people with flat feet or rigid arches, athletes, military recruits, and dancers all have an increased likelihood of developing shin splints.

Symptoms of shin splints

People with shin splints will experience some of the following symptoms:

  • a dull ache in the front part of the lower leg
  • pain that develops during exercise
  • pain on either side of the shin bone
  • muscle pain
  • pain along the inner part of the lower leg
  • tenderness or soreness along the inner part of the lower leg
  • swelling in the lower leg (usually mild, if present)
  • numbness and weakness in the feet

See your doctor if your shin splints don’t respond to common treatment methods or if you’re experiencing any of the following symptoms:

  • severe pain in your shin after a fall or accident
  • a shin that feels hot
  • a shin that’s visibly swollen
  • pain in your shins even when you’re resting

How are shin splints diagnosed?

Your doctor will usually be able to diagnose shin splints during a physical exam. They’ll ask you about the types of physical activities you participate in and how often you pursue them. Doctors may prescribe diagnostic tests such as imaging scans and X-rays if they suspect that you might be suffering from bone fractures or a condition other than shin splints.

Treating shin splints

Home remedies

Shin splints normally require that you take a break from certain physical activities and give your legs time to rest. The discomfort will usually resolve completely in a few hours or at most in a few days with rest and limited activity. The suggested amount of downtime is typically about two weeks. During this time, you can engage in sports or activities that are less likely to cause additional harm to your legs. These activities include swimming or walking. Your doctor will often suggest that you do the following:

  • keep your legs elevated
  • use ice packs to reduce swelling
  • take an over-the-counter anti-inflammatory, such as ibuprofen, naproxen sodium, acetaminophen
  • wear elastic compression bandages
  • use a foam roller to massage your shins

Check with your doctor before restarting any activities. Warming up before exercising is also a good way to make sure your legs aren’t sore.

Surgery

Surgery is rarely used to treat shin splints. However, if your shins splints are causing severe pain and symptoms last for more than several months, your doctor may recommend surgery. This surgery is known as a fasciotomy. In this procedure, your doctor will make small cuts in the fascia tissue surrounding your calf muscles. This can potentially relieve some of the pain caused by shin splints.

Can shin splints be avoided?

Steps you can take to avoid getting shin splints include:

  • wearing shoes that fit well and offer good support
  • using shock-absorbing insoles
  • avoiding exercising on hard or slanted surfaces or uneven terrain
  • increasing exercise intensity gradually
  • warming up before exercising
  • making sure to stretch properly
  • engaging in strength training, specifically toe exercises that build calf muscles
  • not attempting to exercise through the pain

Any intensive exercise program requires strengthening of all surrounding muscle groups. Workouts should be varied to avoid overuse and trauma to any particular muscle group. You should refrain from any intense exercise program if severe muscle pain or other physical symptoms develop.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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5 Common Running Injuries and How to Heal Them

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Article by Anna Medaris Miller | Found on US News

Runner’s lingo

If you come across a group of runners on the street, in a coffee shop or on an online forum, chances are they’re discussing one of three things: hydration issues, running schedules or injuries, says Joe English, a multi-sport athlete and coach in Portland, Oregon. And, if the topic is injuries, chances are there’s little consensus on, say, how long the sufferer should rest, whether to soothe it with ice or a foam roller and which practitioner to see. “Running injuries are super common, but there’s a lot of different information out there about how you deal with them,” English says. Here, he and other experts set the record straight.

The best offense is a good defense.

Whether it’s a slight shin irritation or a full-blown stress fracture, most running-related injuries can be traced back to a few causes: poor planning, a poor warmup, poor form or pushing too hard, says Nathan DeMetz, an online personal trainer based in Goshen, Indiana. “People are driving their feet down rapidly into the ground, and that damage can start to add up really quickly,” he says. Working with professionals, be they running coaches, personal trainers, physical therapists or sports medicine doctors, can help keep injuries at bay. But if it’s already too late, read on to learn how to identify and cope with five common running-related injuries:

1. Runner’s knee

About 50 percent of running injuries are knee-related, estimates Robert Gillanders, a physical therapist in Bethesda, Maryland, and spokesperson for the American Physical Therapy Association. It’s easy to see why: The sport requires your knees to repetitively endure shock from the ground below and from body weight above the joint. If your gait’s a bit off, your training too accelerated or your shoes imperfectly fitted, that strain will add up – often to pain around the kneecap, aka runner’s knee. While rest is key, treatment may also include new shoes, dialed back mileage or quad-strengthening exercises. A sports medicine doc or physical therapist can help make the call.

2. IT band syndrome

Not all running-related knee pain is considered runner’s knee. If the outer, not front, of the joint is making you wince, it’s likely your IT band, a stretch of connective tissue that runs from your hip to your knee. “It’s almost like gristle that provides support for the outside of the knee,” Gillanders says. Running with IT band syndrome, which occurs more in women because wider hips ask more of the tissue, will only bring on pain earlier in runs. “There’s almost no way to get rid of it without resting it and getting ice on it and getting treatment,” English says. Foam rolling and expert-guided strength and balance work often help.

3. Achilles pain

Fifty percent of runners injure their Achilles tendons – the thick band of tissue joining the calf muscles with the heel – at some point during their careers, according to the American Physical Therapy Association. That’s partly because the band endures a lot of strain and doesn’t have a rich blood supply, which can prolong the healing cycle, Gillanders says. Men are particularly prone to Achilles injuries because they tend to have tighter calves than women. Like many running-related injuries, a good prevention and treatment technique for Achilles pain is flexibility work. “For every hour of running, you should really be doing an hour of a stretching-focused activity” like yoga, English says.

4. Plantar fasciitis

Sometimes, that same calf tightness can lead to shin splints or heel pain known as plantar fasciitis, which is most likely in runners who are heavier, have ramped up their routines too quickly and have flatter feet, among other risk factors, APTA reports. To treat heel pain, again, rest and professional help is key. Physical therapists may, for example, guide you in stretching exercises, prescribe icing and help you identify shoes or braces that can support your foot as it heals. Once you get back on your feet, you might try switching up your running surface to something softer, like a dirt path, grass or a track, English says.

5. Stress fractures

If you have a stress fracture and try to hop on the leg that hurts, your body won’t let you – it knows it will be too darn painful. “That’s when we take you out of a race,” English says. You can also identify the injury – essentially little cracks in the bone that can shatter – if one dime-sized spot, usually on the shin or under your foot, hurts to the touch. While one of the most serious running injuries, a stress fracture isn’t the only one that should send you to a sports medicine clinic. If you visit one, English says, “you’ll be back in business much faster than doing anything on your own.”

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area. New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more. If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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Are Your Muscles Genetically Prepared to Run a Marathon?

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Article Found on Science Daily

More than 2,500 years have passed since Pheidippides, the hero from ancient Greece, inspired a modern sporting event: the marathon. In their desire to imitate him, thousands of runners participate in this competition every week, taking advantage of the fact that most cities in the world encourage the practice of running.

However, competing in a marathon involves an enormous physiological commitment from various systems: the respiratory, cardiovascular and musculoskeletal systems. This is explained by Juan Del Coso, from the Exercise Physiology Laboratory of the Camilo José Cela University. Read more