Preparing for Spring Running Season Begins Now in Johnston

Warmer weather and the spring running season are just a few weeks away.  Dr. Aaron Rector from Active Wellness Chiropractic at 8711 Windsor Parkway, Suite 7 in Johnston reports there are many things a runner, jogger, or marathon competitor can do now to train and prevent injuries. 

One of the most important things to remember when preparing for a run or jog is to warm up first.  Walk one or two blocks to loosen your muscles and joints.  Loosen and activate your muscles with five to ten minutes of stretches.  The use of a foam roller can help prepare your muscles for running.  The faster or longer you will be running or jogging, the longer the time spent in a warm up should be.  Runners and joggers should consider the weather too, if it is cold outside, allow more time to stretch your muscles and walk longer before starting out running.  This gives more time to increase circulation to your soft tissues.

One of the most common conditions that runners suffer from is plantar fasciitis.  The Nineteenth edition of the Merck Manual defines plantar fasciitis as pain at the attachment of the plantar fascia (soft tissue on bottom of foot) and the calcaneus (heel of foot), with the worst pain in morning after arising from bed.  Treatments for plantar fasciitis used at Active Wellness Chiropractic in Johnston include stretching exercises for the foot, soft tissue treatments including Graston Technique (where specific instruments are used to rehabilitate soft tissue) and Active Release Technique.  Sometimes, running and jogging activities need to be modified till the foot injury heals.

Shoes worn for running and jogging are important and could help to prevent injury.  A few tips for shoe shopping include

1). Get your feet measured each time you purchase shoes.  Your feet can change size with weight loss and weight gain.                                                      

2). Go shoe shopping in the evening, since feet can swell throughout the day.      

3). Wear footwear that fit well and match your activity.  Shoes that fit well prevent injury during running and jogging.

Proper hydration can help to prevent soft tissue injury.  You should drink half of your body weight in ounces of water each day.  For instance, a 120 pound woman should drink 60 ounces of water a day.  Soft drinks that contain sugar should be avoided since they increase thirst and offer no nutritional value.  Potassium and other minerals lost through vigorous running can be replaced through foods instead of sports drinks.  Good sources of potassium from foods are bananas, avocadoes, apricots, white beans, and oranges.  

Other injury prevention tips for runners and joggers are

1). Mileage should be increased by 10 percent per week.  Every third week drop back the mileage a little.

2). Have easy running days and hard running days each week.

3). One or two days each week should be rest days (no running or jogging).  This allows the body to recover.

Barefoot running has become popular recently. The barefoot runners believe the shoes reduce the body’s awareness of itself to the environment (proprioception), shoes slow the runner, and barefoot running strengthens the tendons, muscles, and ligaments in the foot. There are currently no clinical studies have been published to substantiate injury reduction through barefoot running. 

A typical first office visit at Active Wellness Chiropractic and Rehabilitation in Johnston for a runner and jogger looking for a tune up before running season would include an examination, history of any pain, stiffness, or injury while running; and possible x-rays if indicated to check for arthritis, joint damage, and stress fracture.  Each patient receives an individualized treatment plan.

With proper care most runners can prevent injuries or rehabilitate from injuries.  A tune up before running season and prompt evaluation of injury are the key to keeping the fitness enthusiast healthy.

Dr. Aaron Rector attended Iowa State University in Ames majoring in Health and Human Performance prior to attending Palmer College of Chiropractic in Davenport, Iowa.  At Palmer College of Chiropractic, he studied the medical sciences, the chiropractic arts, and became a teaching assistant in the Palmer College outpatient clinics.  Dr. Rector graduated from Palmer College of Chiropractic in June of 2009 with a Doctor of Chiropractic degree.  Dr. Rector has gained certification in a variety of treatment techniques since graduation including Active Release Technique, Physiotherapy, and the Webster Technique.  Dr. Rector is a member of the Johnston Chamber of Commerce and serves on their Board of Directors.  He has practiced at Active Wellness Chiropractic and Rehabilitation in Johnston with Dr. Kurt Van Veldhuizen for over 3 years.