Many of us will hit the beach this summer with our families and friends, but  we won't leave our exercising at home. Invigorating oceanside jogs and brisk walks await us, as do the soothing sounds of  waves lapping against the sand and seagulls crying overhead.

However, "running on the beach comes with risks," says Dr. Michael Ciccotti, head of sports medicine at the Thomas Jefferson University Hospital's Rothman Institute in Philadelphia. "As you run on irregular, inconsistent surface like sand, the forces that go through the feet, ankles and hips vary dramatically and can predispose an athlete to injury in any one of these body parts."

Ciccotti, head doctor for the Philadelphia Phillies baseball team, said joggers wrongly believe that sand is easier on the joints because it's soft compared to hard pavement. But you raise your injury risks while jogging on the beach if the sand suddenly goes firm, wet and hard packed to loose and dry, especially slopping downward if you run near the shore. 

Shoes and stretching 

If we're not careful, we may sprain an ankle or knee, or develop tendonitis in a joint from running on the sand. The strains and inflammation, even fractures, can include joints and tendons in the knees, lower legs and ankles, Ciccotti says.

To prevent injuries while running, Ciccotti recommends we:

•  wear running shoes that offer stable support and are designed to absorb the shock of hitting the surface while running.

•  stretch and warm up before we start to run.

•  take care not to overexert ourselves if we aren't used to running long distances. Running too much, too fast, too soon are hallmarks of injury during the summer months, especially with the casual joggers among us.

•  watch out for changes in the terrain that may cause us to stumble or fall.

•  be aware of whether we have high foot arches, one leg shorter than the other, spine problems, or excessive muscle tightness, all of which increase our likelihood of injury.

One other thing about the shoes:

Our running shoes will lose about 60 percent of their shock absorption after 250-500 miles. If we put in 10 miles a week, we should replace them every nine to 12 months, Ciccotti says.

One thing we'll have to guard is our Achilles' tendons. The St. Petersburg (Fla.) Times advises beach runners going to Florida's Gulf Coast to stretch first, and then start off on hard sand and then switch to soft sand once they feel loose. Then, "when your legs start to feel like sacks of potatoes," move back to hard-packed sand.

Twenty minutes of beach running is worth an hour of jogging on the street, according to the newspaper.

Things to do when an injury occurs

However, if we are injured or our running buddy is injured, Ciccotti says, we should:

•  decrease or stop running;

•   ice the affected area for five to 10 minutes at a time, two to three times a day for several days;

•   take a nonsteroidal anti-inflammatory, such as an aspirin or ibuprofen;

•   use compressions, such as a wrap;

•  see our doctor or sports medicine expert if our symptoms get worse or interfere with sleep, appetite or routine activities.

But Ciccotti says the risks shouldn't stop us from jogging or running on the beach amid placid surroundings. We definitely shouldn't leave our exerise programs at home when on vacation to the land of sand and surf. 

"Running on the beach is a great activity with tremendous health and psychological benefits," he says. "We just need to be extra careful to remain free of injury."

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Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.