SOMA Living October 2022

FROM THE DOCTOR With the start of Fall, the New York marathon is right around the corner. It’s great that many people train in advance for the marathon. Here are some simple tips to help you train properly and also avoid injury. Marathon training consists of some basic elements designed to help your body adjust gradually to running long distances. The first is to build your weekly mileage over time. Do this by running three-to-five times per week, doing a long run every 7–10 days, and incorporating practice intervals and tempo runs to increase your cardio capacity. Rest and recovery are equally important to marathon training. Adequate rest helps prevent injuries and mental burnout. People tend to think they need to push themselves, seven days a week, in order to achieve a better time. When you continuously stress the muscles, without a day of rest, there is no time for them to heal and grow stronger. Even elite athletes take a day off so the muscles can heal and gain strength through natural muscle repair. Unfortunately, some people still get injured while training or running a marathon. The most common injuries are: Runner’s Knee, Achilles Tendinitis, Hamstring Pull, Plantar Fasciitis, Shin Splints, Iliotibial Band Syndrome and Stress Fracture. In my opinion, all of these injuries are preventable with proper conditioning and stretching pre-race, as well as during your training period. Runner’s knee is also known as Patellofemoral syndrome. This is an injury that can also affect someone who leads a sedentary lifestyle. This condition is associated with pain in and/or around the kneecap. The pain worsens while climbing stairs or sitting for prolonged periods of time. Runner’s knee is associated with muscle imbalances and poor ergonomics. You can prevent this with proper training and stretching, prior to a race. For Runner’s Knee, initial treatment consists of rest, ice pack application, and anti-inflammatory drugs. Runner’s Knee usually responds well to conservative self-treatment. But in persistent cases, it is essential to correct the underlying biomechanics of the muscles and the knee joint. There are exercises that can be done both on your own and with a PT to help aide the recovery of the joint and strengthen the muscles around it. If you seek professional care, there are also other treatment modalities that can help to curtail knee inflammation; such as cold laser and ultrasound. With the inflammation under control, the patient can build more strength with physical therapy and exercises. With time, and a commitment to treatment, you may be cleared to resume training. However, this will include a slow ramp up to avoid reinjuring the knee. If you are hurt during training or a marathon race, it is important to see a licensed physical therapist or your primary care doctor. The clinician will complete a full evaluation and generate a treatment plan tailored to your goals and needs. MARATHON TIPS AND INJURIES

South Orange Rehabilitation & Wellness We provide professional, individualized and effective physical therapy. Our health and wellness interventions promote healthy living and enhanced quality of life for all athletes and patients.

Specializing in: • Post Surgical Knee & Shoulder • Spinal Decompression for Herniated and Bulging Discs • Cold Laser to Increase Healing

SouthOrangeRehab.com (973) 761-0077 177 Valley Street, South Orange, New Jersey 07079

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