Summer Brings Workout Routines to the Beach Along with Increased Risk of Orthopaedic Injury
As
the beach season gets underway, many people will bring their workout
regiment with them to the shore. And that means running along the
beach, in the sand. It is commonly thought that the soft sand better
cushions the lower extremity joints, making running on the beach even
more beneficial. However an orthopaedic specialist at Thomas Jefferson
University Hospital warns this may actually put more strain on your
muscles and joints.
“Though
running is an extremely common activity, it is not one performed
perfectly at all times. As the summer months begin, running outside,
particularly while on vacation at the shore or on the beach, remains
one of the most popular activities. But running on the beach comes with
risks,” says Michael Ciccotti, M.D., chief of Sports Medicine at the
Rothman Institute at Thomas Jefferson University Hospital, and head
team physician for the Philadelphia Phillies and St. Joseph’s
University.
Rarely
consistently smooth and flat, the beach surface changes drastically
from extremely soft to hard. In addition, the beach often slopes
dramatically as it approaches the water. “Running on this sloped
surface can especially predispose an individual to injury,” warns Dr.
Ciccotti.
“As
you run on an irregular, inconsistent surface like sand, the forces
that go through the feet, ankles, knees and hips vary dramatically and
can predispose an athlete to injury in any one of these body parts.” He
advises, “The ideal surface to run on is a relatively flat, smooth,
resilient and reasonably soft surface such as a track or jogging
trail.”
The most common injuries from running in sand include:
Tendonitis
of the knee (an inflammation of the tendon either directly above or
directly below the knee cap); sprains of any one of the four ligaments
in the knee which stabilize the knee joint; or injury to either one of
the C-shaped meniscal cushion pads in the knee joint. Irritation of the
fibrous connective tissue at the sole of the foot in the region of the
arch; plantar fasciitis (heel spur); sprains of the ankle ligaments on
either side of the ankle; or stress fractures of the foot or ankle.
Additionally, incomplete hairline breaks in the lower leg bones, foot
bones or thigh bone may occur. These injuries most often occur with
progressive soreness, swelling or stiffness in the involved area.
Dr. Ciccotti says, “Running on the beach is a great activity with tremendous health and psychological benefits. We just need
to be extra careful to remain free of injury.”
He recommends the following preventative measures to avoid injuries:
- Choose
the most appropriate footwear. The ideal running shoes provide shock
absorption, motion control and stability. In addition, monitor the wear
and tear of your shoes, as common running shoes will lose approximately
60% of their shock absorption capability after 250-500 miles of use. A
runner who puts in 10 miles per week should therefore consider buying
new shoes after 9-12 months of use.
- Be
careful to increase the duration and speed with which you run. Running
“too much, too fast, too soon” is one of the hallmarks of training
error and injury during the summer months. In the summer when people
visit the beach, particularly while on vacation, they often have more
time to exercise and a lot of excitement about being able to increase
their sports activities in beautiful surroundings. This can be a big
mistake for the casual jogger or runner who normally puts in very few
miles every week and then dramatically increases his or her mileage.
Prudent progression in running distance and pace are essential to
avoiding injury.
- Be
aware of your particular anatomic makeup. Some runners may have high
foot arches, one leg shorter than the other, scoliosis (curvature of
the spine), or excessive muscle tightness which may increase his/her
susceptibility to injury during training.
- Stretch the involved muscles for at least three to five minutes before and after exercising.
- Respect
the environment in which you run. Be aware of the temperature, altitude
and terrain. Recognize potential environmental problems and make
adjustments to your training routine. Keep well-hydrated when the
temperatures are high and avoid running during the hottest part of the
day. Also, lookout for extreme drop offs, holes, fast approaching
inclines, and alternating hard and soft spots in the sand.
What to do for an injury:
Simple
measures such as decreasing or stopping running, icing the affected
area for five to ten minutes at a time, two to three times a day for
several days, taking a nonsteroidal anti-inflammatory such as an
aspirin or ibuprofen (if your medical history allows) and even local
compression such as with an ace wrap can help. If symptoms progress and
interfere with sleep, appetite or performance of daily, routine
activities, then seek evaluation by your primary care physician or
sports medicine specialist.
To make an appointment with a Jefferson sports medicine specialist, call
1-800-JEFF-NOW or visit www.JeffersonHospital.org/orthopaedics.
Michael
Ciccotti, M.D., is chief of Sports Medicine at the Rothman Institute at
Thomas Jefferson University Hospital, and associate professor of
Orthopaedic Surgery, Jefferson Medical College, Thomas Jefferson
University in Philadelphia. He has served as an orthopaedic consultant
for the U.S. Women’s National Soccer Team, the Philadelphia Flyers, and
the Philadelphia Eagles. Dr. Ciccotti is currently the head team
physician for the Philadelphia Phillies and St. Joseph’s University.
Media Only Contact:
Richard Cushman
Thomas Jefferson University Hospital
Phone: (215) 955-6300
Published: 6/5/2008