Ice Treachery - Treating a Running Injury

When the winter comes and you’re getting ready to trade those summer running shoes for your more sturdy winter pair, any negative thoughts regarding heading out on icy trails may not be foremost in your mind. The feeling of running in the cool winter wind can be enticing, and the knowledge that your trails, so often crowded in the summer months, will likely be yours and yours alone, can be enough to make you forget about the threat of those slippery slopes. But just wait. When you get out there and sustain a winter running injury – an all too common occurrence –proper treatment will be essential.

Any seasoned runner should know that running in the winter comes with a whole host of additional opportunities for injury, and as such, needs to be approached a bit differently than your summer running regimen. Clothing type, stretching, goals, etc., are all things that change with the changing seasons. For example, increasing speed and distance are often not advised in the winter months, and warming up is often suggested as an indoor activity when it gets colder, rather than outdoors in the summer.

So, you’ve prepped yourself as much as possible, but that icy patch was unavoidable (often because it went unnoticed), and you’ve sustained a running injury. What now?

Attending a running injury clinic is often the best place to start. Since every individual running injury is unique, by starting with a thorough assessment of your situation and pain, a registered sports medicine physician can better determine the best route to take to return you to your peak. This assessment will include a running shoe analysis, a treadmill running assessment, and a computerized gait analysis to help develop that customized recovery plan.

Once that plan is in place, what kind of treatment might you expect? Well, depending on the type of injury, its location, and its severity, treatment may include:

• Physical therapy to reduce pain and inflammation
• Strength training exercises to help build up the muscles in the injured area.
• A custom knee brace to help reduce pressure and tension on the knee.
• Custom orthotics to deal with foot pain.

In addition to these few treatment methods, various other forms may be used – with the added benefit of not only treating your running injury, but also preparing you for an injury-free future.

Don’t let a winter running injury hold you back from doing what you love. For more winter running tips or to seek treatment for a running injury, please contact Athletic Edge Sports Medicine today by calling 416 800 0800 or visit www.aesm.ca.

RBC Run for the Kids: Get Ready with a Running Injury Clinic

This Saturday, Mel Lastman Square will be the start and end point for the annual RBC Run for the Kids event in support of youth mental health. Offering something for everyone, from the seasoned to the beginner, the race features a 5k, 15k, and 25k race. Last year this event raised over $1.2M, helping to fund the Family Navigation Project at Sunnybrook. The stakes are high - can this year bring in even more?

Again, whether you are a seasoned runner or someone who knows the benefits and is planning on making running a part of your regular exercise routine, there are important things to remember – not least of which being that injuries are often an unfortunate occurrence and therefore something to pay attention to.

What are we talking about? Well, some of the most common running injuries, not surprisingly, are those that effect some part of the leg: knee, calf muscles, Achilles heel, etc. Sometimes these injuries are unavoidable, thanks to things like falls, but often they can be avoided.

Runner’s Knee, or Patellofemoral pain syndrome, is a very common injury among runners. Symptoms include pain in and around the kneecap caused by the irritation of the cartilage on the underside of the kneecap, typically flaring up during or after longer runs or while descending hills. Treatment depends on the severity of the injury, but could range from exercise regimens that help to strengthen the quads, hips and glutes, to a custom knee brace to help reduce pressure and tension on the knee. Visiting a running injury clinic to have the pain diagnosed is the best place to start.

Achilles Tendinitis is another very common running injury, most often caused by too much stress placed on the tendon, thereby causing the tendons to tighten and become irritated. This injury can be very painful and so seeking treatment immediately is the best way to ensure no further damage is sustained. Treatment may include physical therapy or a focus on strengthening the calves during your regular training exercises.

It should come as no surprise that the foot is also very vulnerable when it comes to running, and therefore the fact that Plantar Fasciitis represents 15% of all running injuries shouldn’t be shocking.  Plantar Fasciitis pain, caused by inflammation or small tears of the tendons and ligaments in the foot, often effects those with very high or very low arches, but other risk factors may include increasing distance too quickly or even weak core muscles. A running shoe analysis done through a running injury clinic is a great way to assess the injury and develop a plan to rehab it.

Running can be a great activity with some amazing health benefits – but it can also be painful if your posture, regular fitness routine, or even your running shoes leave something to be desired. Before (or after) you sustain an injury, visit a running injury clinic to ensure optimal results, all the time.

For more about common running injuries or to find out about visiting a running injury clinic, please contact Athletic Edge Sports Medicine today by calling 416-800-0800.

The Run or Dye Toronto 5K – Get Ready with a Running Injury Clinic

Run or Dye is coming to Toronto on June 7^th! This fun event gets you out on the track and running (or walking) while you get showered in eco-friendly dye at every kilometre stop. Get out there with your friends, family, or co-workers and participate in what has become known worldwide as the world’s most colourful 5K.

But wait! Before you lace up those sneakers – remember: running, if not done properly, can wreak havoc on the body. Keep these tips from a running injury clinic in mind:

-          Warm up, then stretch. Going full sprint right off the mark is only going to lead to problems in the future, so make sure that you take the time to get your muscles loosened up.

-          Set a path. Determining your route, whether it be on a trail, along the sidewalk, etc., allows you to focus solely on your run.

-          Beginners – start out slow. Pace yourself. Judge minutes, not kilometres.

-          Wear good running shoes (a running injury clinic can actually assess the best pair for you).

-          Kick up that H2O intake – stay hydrated.

-          Learn the proper form. Running requires some technique, and doing it incorrectly can lead to a running injury. A great way to ensure proper technique is to seek guidance from a running injury clinic.

-          Team up. Join a local running club or recruit a friend to head out on the track or trail with you.

-          Don’t pay attention to pace, especially if you are a beginner. You are not going to be able to ‘Usain Bolt’ that track your first trip out, so keep it leisurely (try the ‘talk test’).

-          Wind down. Take the time to let your body relax properly after a run. Do some cooling down exercises and stretches – don’t just plop your butt on the couch.

-          Set goals, even if it is just an extra minute each week - this will help with staying motivated.

-          Listen to your body. If you are suffering from a running injury, don’t ignore the pain. Attending a running injury clinic can help you get relief.

Whether you want to get your body back in peak condition for the exciting tie-dye extravaganza that is Run or Dye Toronto or you just want to stop that pain from keeping you from your regular running routine, the running injury clinic at Athletic Edge Sports Medicine can help. Call us today at 416-800-0800 or visit www.aesm.ca/?utm_medium=social&utm_source=blogger.  

Feeling the Winter Blues Already? How Athletic Therapy Can Help You Prep for Winter Activity

With November in full swing and the long winter months spread out ahead of us, what a perfect time to talk about winter activity and how athletic therapy can help prep you for the season! Inactivity during the cold winter months is never a smart option, but neither is heading out and pretending it is June.  Being ready to beat the winter blues is crucial if you want to stay emotionally and physically pain free over the winter.

One of the most common complaints individuals have through winter months revolves around the weather's effect on osteoarthritis. If you have osteoarthritis of the knee you know what the cold can do to heighten this condition, so why not deal with the pain? An effective method for treatment of osteoarthritis is to attend a sports medicine clinic that offers treatment specific to this condition. This may include physiotherapy, viscosupplementation or custom knee bracing, either in combination or separately. These can help to reduce pain and increase movement in the knee, making winter activity a breeze.

What about running? You can’t run in the winter the same as you would in July, so make sure you adjust to the change in environment with proper equipment, training and routine. If you have sustained a running injury and are thinking about taking the winter off to recoup, you might want to reconsider, as a period of prolonged inactivity may lead to further injury come spring. Treat your running injury and get back out on that snow-frosted track by attending a running injury clinic at a sports medicine clinic. This will help to identify the root cause of your pain and devise a plan for treatment.

Athletic therapy is not just for prepping your body either. Winter sports can also lead to injury: think hockey, figure skating, lacrosse, etc. Any sports related injury needs to be treated properly – so seeking out individualized treatment catered to your specific injury is the best way to ensure that your recovery is effective and safe.

Don’t let winter chain you to the couch. Head to a sports medicine clinic today to seek treatment for winter aches and pains or to find out the best way to exercise over the winter months. Keep active and pain free with athletic therapy!

For more information about the benefits of athletic therapy, contact Athletic Edge Sports Medicine by calling 416-800-0800 or visit us online at www.aesm.ca. 

Get Ready for A Midsummer Night’s Run with a Running Injury Clinic

On August 17^th, Toronto’s annual A Midsummer Night’s Run will kick off in support of the SickKids Foundation. This 5km/15km/30km walk/run takes place along Toronto’s East End trails and along the shores of Lake Ontario, in a non-competitive, family friendly event that raises money for a great cause. But what if you have suffered a running injury? You're obviously not going to lace up and head out, right? Wrong! Treat that running injury in time by attending a running injury clinic.

A running injury clinic takes place at a sports injury clinic and involves a complex and in-depth analysis of your injury, followed by the creation of a customized treatment plan to address all aspects of your injury.

Your first meeting with a sports medicine specialist will include a detailed assessment of your injury. This is to best determine the source of injury (crucial in determining the best route for treatment). A running shoe analysis, a treadmill running assessment and a biomedical assessment with one of our chiropractors are also an important part of this initial assessment.

A computerized gait analysis will also offer the running injury clinic essential information about how you need to be treated. A computerized gait analysis, conducted by a trained and registered podiatrist, evaluates any abnormal foot function, which allows our team to get a more advanced reading of foot motion.  The more accurate the diagnosis, the better the treatment plan, which results in a better outcome.

After your running injury clinic assessment is complete, these physicians will take all of this information and use it to create a customized treatment plan focused on your own individual case. This treatment may include custom foot orthotics or shockwave therapy. It may also involve an exercise routine which will help to strengthen the muscles in the foot, increasing flexibility and reducing pain.

Whether you plan on participating in A Midsummer Night’s Run, or just want to deal with the pain sustained from a running injury, the professionals at a sports medicine clinic’s running injury clinic can help you better understand the cause of the pain and help you deal with it. 

For more information about how a running injury clinic can better help you recover from a running injury, contact Athletic Edge Sports Medicine by calling 416-800-0800 or visit www.aesm.ca.

Keep That Spring in Your Step: How to Avoid Common Running Injuries

Anyone who runs on a regular basis, whether to keep fit or relieve stress, knows that staying injury free is crucial in order to continue your routine.  Most runners are aware of the risks that can accompany running, but with running season in full swing it's a great time to remind you of some of the causes of the most common running injuries. Knowledge is power and knowing the causes of common running injuries will help you to avoid them.

Top 5 common running injuries:

1.      Runner’s knee - a very common running injury, usually attributed to overuse. Over time, with regular activity, the cartilage in the kneecap begins to wear down, causing considerable pain.

2.      Plantar fasciitis - an inflammation of the tissues in the bottom of the foot that connect the heel with the toes. There are a number of different causes, but increased activity or strain on the foot muscles are very common causes for runners.

3.      Shin splints - pain in the front inside of the shin bone. These are often the result of a change in your running routine where you've denied your body the proper prep. Even subtle changes like increasing the distance of your run or the number of days that you run can lead to shin splints.

4.      Achilles tendinitis - inflammation of the Achilles tendon. Symptoms include pain and stiffness, and the development of the condition is often a result of repetitive stress on the tendon due to changes in your routine.

5.      Ankle sprains - caused by the stretching or tearing of the muscles around the ankle. Injuries, such as twisting or falling on the ankle, can cause these sprains.

How can you avoid these, and other common running injuries? One of the best ways to avoid an injury, especially a sports related one, is to educate yourself. What better way to do this than by attending a running injury clinic? A running injury clinic hosted by a sports medicine clinic can give you the right tools to help you plan your running routine.  One of the greatest assets to a session like this involves helping you understand how to better avoid common running injuries.

Running injury clinic tips:

-         Plan: don’t just head out there every day and run a different track and expect your body to react well. Make sure that you set a plan for yourself where changes in routine are given appropriate periods of time to adjust. Planning a session with a trainer for an assessment is also a smart idea.

-         Equip:  those decade old running shoes are probably not going to offer the support you need to keep common running injuries at bay, so attend a running clinic to learn what types of footwear will best suit your individual needs.

-         Stretch: prepping your body before any run is critical to getting it primed. A running injury clinic can help you discover the pre and post-run stretches that will help you avoid the pain of a running injury.

-         Listen: never ignore your body. If it is in pain, don’t ignore it – chances are pain isn’t going to just go away, and could get worse. There are many different treatment options available to treat running injuries, so attend a sports injury clinic to have running injuries looked at right away.

For more information about how to avoid common running injuries or to find out more about our running injury clinic, contact Athletic Edge Sports Medicine by calling 416-800-0800 or visit www.aesm.ca.

 

Need to Treat Your Running Injury? A Running Injury Clinic Can Offer Relief and Treatment With Specialized Care!

Running is a favourite activity for many who enjoy the clarity of mind, freedom and health benefits it offers. Whether you run daily to keep fit, wear off calories from delicious food you just can’t give up, or are a dedicated life-long marathon runner, you know that staying in shape is important if you want to reach your running goals. However, most runners are also keenly aware that running injuries can disrupt one’s ability to strive for peak performance, and even inhibit their ability to perform at all.

Running is rife with a host of possible injuries, many of which can happen inadvertently. Sprains, torn ligaments, Achilles tendon problems, ankle instability, knee and joint pain, or plantar fasciitis are all common injuries experienced by runners. A running injury clinic can not only help you prevent injuries like these, but also help treat your running injury once it has been sustained.

A running injury clinic is equipped to provide you with a number of important services, the first of which is an assessment.  This includes a running shoe analysis, a treadmill running assessment, and a computerized gait analysis. Results from these tests are tools used to develop a customized plan to help treat your running injury and get you back on track – literally!

A recent study by the University of Calgary has found that proper strength training is crucial for rehabilitating running injuries as well as preventing them.  A running injury clinic will work you through strength training exercises to help you soothe and treat your running injury. By teaching you how to correctly complete a customized exercise regimen that will benefit you the most, a running injury clinic prepares you for the future and lays the groundwork for injury-free peak physical conditioning.

What also happens during this process – and this is not unimportant – is the opportunity to address the current issues, habits of strain or neglect and other problems that stem from your running injury.  This component of treatment is invaluable since it focuses you on changing the very things that can cause a running injury in the first place. This long term benefit of treating your running injury at a running injury clinic can revolutionize your performance and longevity in the sport. All too often, runners will run through the initial pain, hoping that it will go away. And, all too often this initial pain is the sign of something that could become serious, and frequently does. It is critical, in order to keep you at the top of your game, to not ignore the early signs of a running injury, but to seek the professional care and guidance of a running injury clinic.

If you have suffered a running injury, there are several options that may be available to you. A running injury clinic will detail what these options are and help you treat your running injury. Working with a medical professional specifically trained in sports medicine not only reduces pain and limitations caused by an existing injury but also offers you a better understanding of your current habits and how to create an injury-free running regimen in the future – many times with the help of  proper equipment and strength training.  It’s a win-win formula: treat your running injury - and prevent future injuries.

To find out more about our running injury clinic, or how to treat your running injury, contact Athletic Edge Sports Medicine by calling (416) 800-0800, or visit www.aesm.ca