Below freezing temperatures outside doesn’t mean runners should avoid the outside at all, the National Athletic Trainers Association (NATA) states, it just means runners should take more precautions to prevent any injury. NATA also suggests when running or working outside to dress in layers, take breaks and warm up periodically, eat a well-balanced diet, stay hydrated, and avoid alcohol. The most common health injuries that stem from exercising outside during cold weather are hypothermia, frostbite, and injuries to the extremities such as trench foot and chilblain. When experiencing frostbite symptoms of swelling, stiff, burning, red, or gray skin, the skin must be immediately warmed. If after a few minutes the skin does not return to normal, submerge the extremity under warm water for 30 minutes. Avoid massaging or using a heating pad on the area. Wet or tight clothing should be removed from the skin immediately while affected area should be elevated and covered in warm clothing or blankets. Make sure the foot is cleaned, dried and warmed for up to five minutes.
Running can be a great way to keep your body healthy and in-shape, but it can also lead to injuries if you’re not careful. If you have a running injury or have an interest in preventing one, contact Dr. Charles Chapel of Chapel Podiatry. Dr. Chapel can instruct you on proper running techniques and help you keep your lower extremities safe.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule.
If you have any questions, please contact our office in Spring Hill, FL. We offer the newest diagnostic and treatment technologies for all your foot ankle injuries.