Now that warm weather is here, more of us will jog or run to get fit, but  a Boston Marathon podiatrist issues a word of warning:

The rookie runners among us are at much higher risk of injuries and more likely to ignore nagging foot and ankle pain, says Dr. Howard Palamarchuk, a foot specialist at Temple University in Philadelphia.

Beginner or average runners suffer more sprains, blisters and shin splints than more experienced runners. They also take nearly twice as long to finish the same course and weigh more than the veterans, leading to more stress on feet and ankles, Palamarchuk says.

“Because the legs, feet and ankles bear up to one million pounds of pressure during one hour of strenuous activity, they are most vulnerable to injury,” says Palamarchuk, who preaches the gospel of stretching and strength training to prevent injury.

PRICE the injury

Palamarchuk advises beginner runners - he calls them "weekend warriors" - to listen to the signals their bodies give them and err on the side of caution.

However, if you should suffer an injury while running,  he says, remember to “PRICE” the injury. Treat the area with:

•  protection;

•  rest;

•  ice;

•  compressive wraps;

•  elevation.

Any ankle or foot injury with pain and swelling beyond 24 hours should be checked out by a podiatric physician, Palamarchuk says.

Watch for head injuries, too

But running isn’t the only exercise that could get us into trouble.

Nearly 300,000 sports-related head injuries are treated at hospital emergency rooms every year, with the numbers spiking almost as soon as warm weather hits, according to the American Association of Neurological Surgeons.

More kids are out playing baseball, riding bikes, skateboarding, swimming and enjoying other outdoor recreational activities. After a long winter, many adults are as enthusiastic about delving into outdoor do-it-yourself home repairs, gardening, and recreational activities.

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Of all the major spring and summer activities, bicycle riding led the list with 64,140 visits to the ER, followed by all-terrain vehicles, dune buggies, go-carts, mini-bikes and off-road vehicles with 26,093 injuries.

Basketball followed closely behind with 25,241, baseball and softball at 22,919, and diving, scuba diving, surfing, swimming, water polo and water skiing at 17,505.

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Here are some tips to avoid recreation- and sports-related head injuries:

•  Buy and use helmets or protective head gear approved by the ASTM for specific sports.

•  Wear appropriate clothing for the sport.

•  Do not participate in sports when you are ill or very tired.

•  Discard and replace damaged sporting equipment or protective gear.

•  Never slide head-first when stealing a base.

•  Follow all rules and warning signs at water parks, swimming pools, and public beaches.

•  Do not dive in water less than nine feet deep or in above-ground pools.

•  Obey all traffic signals and be aware of drivers when cycling or skateboarding.

•  Avoid uneven or unpaved surfaces when cycling, skateboarding, or in-line skating.

The association provides free downloadable fact sheets on injury prevention under Patient Safety Tips.

Sources: Temple University, American Association of Neurological Surgeons

This summary by Nubella News, a division of Marketing Technology Solutions, Inc., is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.

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