Running 101 Running 101 and then some…and then some…

About me...About me...    Kate     Kate

SteklachichSteklachichHometown: Hermitage, PA

College: Mount Union University   Alliance, Ohio

Doctorate of Podiatric Medicine:Ohio College of Podiatric Medicine  Cleveland, OH

3-year Surgical Podiatric Residency: University of Pittsburgh Medical Center

Private Practice with Jennifer Feeny at Shenandoah Podiatry since July of 2011.

Started running in seventh gradeStarted running in seventh grade1997 PIAA-AA Cross Country State Champion1997 PIAA-AA Cross Country State Champion

Awarded State Proclamation for athlete achievements for Awarded State Proclamation for athlete achievements for the State of Pennsylvaniathe State of Pennsylvania

Awarded Army Scholastic/Athlete Award in 2000Awarded Army Scholastic/Athlete Award in 2000Awarded Full Division I Athletic Scholarship in Cross Awarded Full Division I Athletic Scholarship in Cross

Country and Track Country and Track Finished in Top 15th in Cross Country Regionals in CollegeFinished in Top 15th in Cross Country Regionals in CollegeIndividual Qualifier for Division III National Cross Country Individual Qualifier for Division III National Cross Country

Championships in CollegeChampionships in College2006 Top female runner for the Cleveland, Ohio Half 2006 Top female runner for the Cleveland, Ohio Half

MarathonMarathon

Running Background

Common Running Injuries

•Blister

•Nail trauma

•Shin splints

•Achilles tendonitis

•Plantar fasciitis

•Stress fractures

Caused by friction

Prevention   Synthetic Socks      Proper Fitting Shoes   Marathoners- if shoe is    snug suggest you go up a    half a size      Lubricate yourself-     Vaseline!    Don't wear new shoes the    day of your race

Blisters

BlistersWound care at home:Bandaids Antibioitic ointments          -Neosporin Betadine/iodine solution Hydrogen Peroxide.

Should you pop your blister?

Redness- is the redness confined or spreading? Warmth- is it warm to just area of injury? Swelling- is it increasing? Pain- what's the pain level from 0 to 10, 10 being the worst? Pus- White, yellow, green?  Odor- is there sigificant odor? 

Signs of Infection

Caused by repetitive trauma to nails from running shoes  Not always because of too tight of a shoe but the amount of mileage you do.  

Nail Trauma

Treatments:       Still attached?       Clip nail back so it doesn't catch and rip off  Black or purple underneath?    How much of the nail bed is discolored by bleeding? Repetitive nail trauma can lead to thick, discolored nails that do not adhere to nail bed and can have ridges to them.

Nail Trauma

Overuse injury

RICE therapy  Rest  Ice  Compression  Elevation Proper stretching/warm ups

Orthotics

Physical Therapy  KT taping  Conditioning of lower leg

Shin Splints

Overuse Injury

RICE therapyPhysical TherapyOrthoticsHeel lifts

Without proper rehab it can lead to   Tendinosis  Rupture

Achilles Tendonitis

Most friendly and most painful injury

Leading cause is a tight calf muscle

Multiple conservative treatments that really work

Least limiting of daily activities

Plantar fasciitis

For the lower extremities, Achilles Tendonitis

Why? Swim- Always plantar flexing ankle

Bike- Constant use of calf muscles

Run- Still using the calf muscle but now you are extremely fatigued

Triathlon Injuries

Time to take time off

Fractured bone takes 4-8 weeks to heal.

Overuse injury

Depending on place of fractures isdetermining factor of weightbearing status

Stress Fractures

Never increase mileage by more than 10% per week Recharge on daily basis. Hard workouts followed by easy workouts Strength train. At least once a week Daily stretching/warm-up regimen Listen to your body RICE therapy-your best friend

Rules of Training

Supinator vs Pronator

Biomechanical Exam     Helps to determine if you pronate, supinate, or have a      neutral gait Look at the bottom of your shoes Take your old running shoes to the store Take orthotics with you Make sure you are measured on a Brannock device Take a run in your shoes

Running Shoes- whichone is right for you?

Barefoot Running

Bad: For a runner who...        has arthritic joints of the foot        does 'too much too fast"        refuses to adapt to the lifestyle which is        barefoot/minimalist.        Has altered sensation in feet

        Heel strikerGood: For a runner who...        is young        flexible        does low mileage        follows the lifestyle

Is it good or bad?

 Yes, I recommend orthotics for...   overpronators  high mileage runners  overuse injuries  everyday use

Orthotics should be...  durable   semi-rigid to rigid material  not be able to bend in half  

What about orthotics?

Weight Training: Circuits Elliptical: Find one with a cross ramp Aqua running/swimming Cycling 

Types of Cross Training

Can you walk?   Have you done your RICE therapy for two weeks?   Experienced this pain before?   

From onset of symptoms, I recommend only two weeks before seeking medical treatment if answered 'yes' to the above questions.

When to seek medical treatment…

Questions and Answers

  

 

  

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