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. After the skin has been exposed to wet and cold temperatures for more than an hour, chilblain can occur as small, itchy, or red bumps.
Running can be a great way to keep your body healthy and in-shape, but it can also lead to injuries if not careful. If you have a running injury or have an interest in preventing one, contact Dr. Robert J. Kaplan of Twin Rivers Podiatry Easton. Our doctor 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. Physical therapy can help you learn the best exercises to heal runner’s knee.
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 due to nutritional imbalances related to bone health, 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 feel free to contact our office located in Easton, PA. We offer the newest diagnostic and holistic treatment protocols for all your individual foot and ankle needs.