Exercising Long Term
by: Dr. Brandie Nemchenko
Many of us will be out walking the streets after the mountains of snow melt to get exercise - walking or running. Ever experience pain after your power walk or run to the point you just can't continue, thwarting your plans overall of not being able to exercise at all?
Let's make this year different!
Wrong Intention
We've all been there. It's a gorgeous day, the birds are singing, the wind is gently blowing, and you think - "Hey, I can take on one more hill - I haven't been out all winter and I've already run a mile, let's jog up one of the General's hills." The next day, you can't walk. Hobbling around - you wonder "Why do I always get hurt every.time.I.exercise.?"
Research before going out. Running seems simple, but it is a science. Get a game plan of how to train. I recommend the Couch to 5K program to my patients (www.coolrunning.com) which is a series of walking/running intervals to slowly and safely get you moving. This provides a plan of attack with getting in shape, not only cardiovascularly, but also on your muscles and tendons.
So how do you know what is the difference between the strain of getting back in the saddle an hurting yourself? Sharp pain that hits and and reproduces consistently after when you "push it" means you are pushing your body past what it can take, leading to microtears or stress reactions in the bone leading to stress fractures. If you have such pain - stop. RICE when you get home. If it happens consistently, seek out a sports medicine specialist chiropractor, physical therapist, or orthopedic.
A great way to ice your shins is to prepare by taking your kid's Dixie cups and filling them 3/4 of the way. Freeze them and when you get back from a run - peel them around the top, and viola! You have a deep chill for your aching shins! (Use only less than 5 minutes moving quickly up and down the shin.)
Wrong Equipment
Did you know there are three types of sneakers? And it is not Nike, Adidas, and New Balance!
Shoe manufacturers make different types of sneakers to address different foot types. (www.runningshoetypes.com) The majority of people are pronators, which means your foot is flatter, or rolls in. This puts tremendous stress on the middle of your shin, knee and hip. This stress may be ok when you are just walking around - but add a little jog - and your feet and knees start to scream.
The opposite foot type is a supinator - or someone who has high arches. That type of foot has it's own shoe type as well.
I used to buy shoes because I liked the color or design and wonder why they had no arch support. If you plan on running more than just around your neighborhood and entering a 5K of more - seek a running store out to get fitted. At least then you will know your foot type and can get the appropriate type of shoe for your foot type.
In going with that - be very careful shopping for sneakers in an outlet. I used to buy my sneakers in Lancaster at the Nike outlet - and would be thrilled getting a cute pair for $39. The material they make the shoes out of degrades over time. If the shoes have sat and now are at an outlet - you could have one shoe degrade faster or they are in an outlet because they are slightly defective.
Before purchasing the shoes - put them up on a counter and get eye-level with them. Look to see that the back of the shoe is the same height - or you may inadvertently buy one with a virtual heel lift on one - making your foundation off-balance.
Wrong Foundation
If you get hurt every time you exercise, it is a good thing to get evaluated by a sports-focused and trained PT or chiro who takes a structural approach. Because just like your car, if you are unbalanced, you will wear down unevenly and that is what leads to injury. How many of you have heard of a parent or friend needing a knee replacement because of "old age?"
Here's a question....how old is the other knee and why is nothing wrong with it?
Our arches are held together by ligaments, the plantar fascia. Over time (and kids!), these arches stretch. Ligaments are like plastic fruit bags. If you stretch a plastic bag - it doesn't rebound, like a rubber band (which is more like a muscle). Most times, these arches stretch inconsistently - leading you to have one flatter foot on one side.
This leads to having an unbalanced foundation without you even knowing it! If any of you have been to chiropractors, they may talk about one leg being shorter (which is caused by either a prior break in that leg or a misalignment of their pelvis which causes their gluteal muscles to be too tight - drawing the leg up and making it "appear" shorter. If your chiropractor is not checking your feet to see if that is that is making your one hip lower - they are missing the boat. If something is wrong with your feet and they just adjust your pelvis - as soon as you step away from the table, the pelvis is not supported and your adjustment doesn't last.
Some of my patients upon learning they have a short leg exclaim, "I knew it! My pants never fit right - one side was always longer." or "I always feel as though I was putting more pressure on my right leg."
A balanced body has less injury and less stress than one that is unbalanced.
Getting outside and getting active are great ways to improve your health. Think more longterm instead of quick fix this year - and your longevity with a program will expand. You'll be less injury-prone and be able to reach the goals you set, pain-free.
