An orthopaedic surgeon specializing in sports medicine and member of the Department of Orthopaedics at Mount Sinai School of Medicine in New York City, Dr. Mark Klion has treated just about every possible sports injury over the years.
As a longtime amateur athlete with a passion for running marathons and competing in triathlons and international Ironman competitions, Dr. Klion has personal experience in trying to avoid the very injuries he sees in patients every day. Dr. Klion is also the co-creator and host of the BodyWorksMD DVD series, the first-ever physician-guided DVD series for at home or on-the-go physical therapy and rehabilitation.
With warmer being conducive to running, Dr. Mark Klion offers several good running tips for those of us who want to get out and get into shape while also keeping the ‘spring’ in your step:
Remember to warm up 10-15 minutes prior to exercise. Try writing the alphabet with your foot and ankle. Stretching can also be helpful in avoiding injuries. The muscles and tendons around the ankle and leg are more receptive to stretching once they are warmed up.
Replace worn out shoes
Do not exceed running 300-500 miles per pair, or approximately six months. Helpful Hint: Write the date that you bought your sneakers on the shoes as a reminder. Also, alternate shoes to allow the cushioning to return to its original thickness. If there is any abnormal wear on the bottom of the shoe, replace them.
Wear the right socks
Synthetic and wool blend socks are preferable over cotton. They help keep your feet dry and warm by wicking away the moisture and help to avoid blisters. Using synthetic lubricants also helps to reduce moisture on the feet.
Have a clear path
Stay on well-lit paved and smooth running surfaces. The weather of the end of winter and early spring in particular, leaves trails muddy, slippery and dangerous. For uneven surfaces, special trail running shoes can be safer. They have a little less cushion but the thickness of the sole provides more stability.
Functional ankle braces can be helpful in providing extra stability and confidence while running.
Get fitted right
Be sure to wear running shoes that fit correctly. Find a store with a wide selection. Helpful Hint: Black toenails can be an indication of a poor fit.
Swelling about the ankle whether from injury or age-related factors, such as varicose veins, can be controlled with compression type socks or stockings. Many believe that using these socks can improve performance by assisting blood flow back from the extremities to the heart and muscles.
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