8 Habits That Put Women at Risk for Running Injuries

woman-getting-ready-to-run-headphones

“Runners are like snowflakes,” sports medicine physician Jordan Metzl, MD, recently explained. “They might look the same from a distance but they are all completely different.” We each have tendencies and histories that give us an individual running profile, but a new study published in PLOS ONE  finds that certain factors can translate to a higher risk of injury specifically for women.

To help you stay fit and injury-free, the researchers wanted to figure out exactly what behaviors tend to sideline runners with lower limb injuries. To do this, they systematically reviewed more than 400 studies on running and injury from research databases, and pinpointed 15 worth additional review. Overall, women seemed to sustain injury less frequently than men. However, researchers looked into sex-specific risk factors, and these are some of the female-specific traits they noted:

1. History of previous injury

2. Increasing age

3. Previous participation in sports activity

4. Running on a concrete surface

5. Running a marathon within the previous year

6. Weekly running distance between 30 and 39 miles

7. Wearing the same shoes for four to six months

8. Previous use of orthotics or inserts

And although researcher saw the presence of these risk factors, ultimately they warned that many things contribute to injury for each individual runner.

So, keep these factors in mind, but realize that running is a complex equation that is unique for each person. Dr. Metzl also mentions that, ultimately, most running injuries are the result of poor strength, so it’s definitely worth upping your strength-training game.

From Self.com

7 Signs You May Be Over-training

Are You Over-training?

The signs of under-timages-11raining, which typically get most of the attention in fitness, are fairly visible.


With the popularity of high-intensity workouts, however, over-training needs some attention, too, particularly because most of the signs of over-training are invisible. A certain level of focus is necessary during higher-intensity workouts, and the feeling of accomplishment that comes with completing a workout has helped increase their popularity. But just like hearing a popular song too often turns the enjoyment into irritation, training your body too hard, too often ruins the enjoyment of the experience and, more significantly, presents several potential risks to your health, mind and body.

Here are some common signs you may be suffering from over-training. Typically, you’d have more than one of these at the same time to raise significant concern for over-training. Most of these signs are driven by hormonal disruptions and deep disruptions to the body’s balancing systems from overly aggressive training. Hormones drive everything in your body—you can’t win in a battle with your hormones.

1. Working Hard, But Getting Soft

If you’re working out hard and noticing that instead of getting leaner with more muscle and less body fat, the opposite is happening, over-training may be driving your hormones to make changes that are the contrary of the ones you desire. In an over-trained state, testosterone levels drop and cortisol levels rise, causing the breakdown of muscle tissue, and increased insulin resistance and fat deposition.

2. Restlessness, Mental Fog, Disrupted Sleep

This sign is more often seen with excessive aerobic exercise. Your sympathetic nervous system can remain excited at all times, which will leave you feeling restless and unable to focus. Your sleep will likely be disturbed and broken, as well. Even though you’re tired, your body is wired because it’s essentially having a stress response, so the fight-or-flight machinery in your body is operating when it shouldn’t be.

3. Big-time Lethargy and Deep Fatigue

When this happens, you feel like your “get-up-and-go” just “got-up-and-went.” Your limbs may feel like they are heavy and made of cement. This is more common with over-training on resistance training, where your parasympathetic nervous system becomes overly stimulated, leading to a decrease in testosterone, an increase in cortisol, a powerful fatigue (both mental and physical) and a tendency to hang onto body fat.

4. Lost the Will to Train

This is the one that has affected me during the rare times when I have overtrained. When the idea of exercise or anything mildly physical makes you mentally tired before you lift anything, you could take that as a sign of over-training. When you finish a workout under normal conditions, you should feel acutely tired physically, but energized in both spirit and mind—feeling as if anything is possible and having a general positive vibe occupying your mind. When over-trained, this is not the case. The idea of working out, the act of working out, or doing anything mildly physically challenging is too much to bear. Anyone can have a single day like this, but it may be over-training if this pattern continues for a week or more.

5. Elevated Resting Heart Rate

One of the few signs of over-training that is objectively measurable is an above-normal resting heart rate in the morning upon waking. This is the result of an increased metabolic rate as your body tries to meet the excessive demands of your training. No amount of oxygen or nutrients is enough to outrun the debt created from the over-training.

6. Ignore at Your Peril

One additional important observation: Overtraining can lead to chronic inflammation in the body. This will make your joints hurt as everything gets irritated and make life and moving in general an unpleasant experience. However, it can also harm your brain, leading to an elevated risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Your brain can’t feel pain, so when you sprain your brain you’ll be unaware of the damage that is occurring.

7. Overreaction to Under-training

Undertraining is a huge problem, as evidenced by the increasing incidence of obesity, but for those who do exercise regularly, more isn’t always better. Enough is better. Things have gotten so out of hand that some people celebrate popped and bleeding calluses or vomiting from an intense workout. These occurrences are never good when it comes to exercise and a sure sign that someone doesn’t know what they are doing. Extremism is never a good idea. Hit it hard, but also hit it medium and hit it soft. Mix up the intensity of your workouts and absolutely ensure proper sleep and mental downtime. Like many bad things in life, prevention is better—and easier—than treatment.


By Jonathan RossJonathan’s “800 pounds of parents” inspired his fitness career as a two-time Personal Trainer of the Year Award-Winner (ACE and IDEA), fitness thought leader, and fitness/media expert for Discovery Fit & Health. His book, Abs Revealed, is a modern, intelligent approach to abdominal training. He is a Master Instructor for ACE, SPRI, Tabata Bootcamp, and formerly for TRX. His brain-based fitness training is transforming lives by transforming attitudes about fitness. A former astronomer, Jonathan used to study stellar bodies – now he builds them!

THE SPORTS BALANCING ACT

Key Points:

  • Competition, on many levels, is a good thing if it allows us to set lofty goals for ourselves and to become the best we can be
  • Competition for any individual young athlete needs to be carefully balanced
  • In my opinion it is principally the parent’s job to figure out where the proper balance is for their child
  • Sports organizations should provide options for participation from elite competitive athletes to recreational athletes

Today’s post deviates from our usual focus on sports medicine science and instead I’d like to offer some observational personal opinion in an attempt to expand on last week’s post. girls lacrosse

As everyone knows, the universe of youth sports is becoming far more competitive even at the youngest age groups. Even so-called “rec leagues” have become competitive in many respects. To be sure, I’m generally in favor of competition, as I’ll expand on below, but the nature of sports forces parents to become active participants in ways they may not have anticipated. Simply leaving everything to the coaches won’t work (do you leave everything to the teachers at school without providing any motivation/cajoling to complete homework?). The challenge for parents is to figure out when encouragement becomes too pushy, and you’ve gone beyond motivation to pressure.

As the Aspen Institute report points out, it’s hard to strike the right balance and to make things right for young athletes. There are numerous benefits to sports, fitness, and competition but going over the line can create undue stress for the young athlete, possible burnout, and possible overuse injuries. This line is different for every person, and on an individual level watching carefully is the parent’s job, not the coach’s job. For the parent this can be a very difficult process as we are often swept into the pressure of conforming to the standards of our community. This makes it even more important to pay very close attention to the individual goals and needs of your child.

Competition is generally good when it is used constructively to get the best out of any person. Kids compete in school to perform the best they can in class, they compete later in high school on standardized tests to achieve minimums needed to gain admission to the college of their choice. Setting lofty goals is important because it allows you to see how high you can climb, even if those goals are sometimes out of reach. Disappointment is a feeling as powerful as success, both with important lessons for personal growth.

Youth sports can give kids those chances to work hard, to succeed, and to fail. The challenge for us as coaches and parents is to do better than we are now, to look at each individual and provide opportunities for growth through sports. If you’re child is highly internally motivated and you’re raising the next truly elite athlete then by all means you should reach as high as you possibly can. And for 99% of the rest of the kids let’s make sure we can provide a better environment that allows them to compete on their terms, to be the best they can be and still provide the balance that allows a kid to be a kid.

By Dev Mishra, M.D., President, Sideline Sports Doc, Clinical Assistant Professor of Orthopedic Surgery, Stanford University

8 Ways To Burn Big Calories This Winter That Don’t Involve The Treadmill

Sub-zero temperatures and freezing winter winds are notorious for moving our workouts indoors. And while we try to cling to the silver lining of gym time — at least I can feel my toes! — there’s nothing more soul-crushing for fitness junkies than relying on the dreaded treadmill for a traditional bout of cardio.

But don’t be so quick to give in to that human hamster wheel. There are plenty of ways to get your sweat on in the winter elements — and there are even unique benefits of doing so. Check out these outdoor activities that beat the treadmill every day of the week!

By Huffington Post Healthy Living

49-year Old Former Athlete Regains Activity after Cartilage Allograft Surgery

If it wasn’t for Dr. Cole and his fabulous team – Kyle, Natalie and Mukesh, IKnee Patient would not be where I am today. I am PAIN FREE and able to exercise, play volleyball, softball, tennis, spin classes and even CrossFit. I thought I would never be able to play sports again.

Growing up a “TomBoy” in my neighborhood of all boys, I learned to play football, basketball, softball, volleyball, horseshoes etc. During high school, I was on the school teams – tennis, volleyball, basketball, softball, badminton and track and field where I ran the 100 and the 400 relay. I knew the ins and outs of the games and I never had any knee issues.

It wasn’t until I played on an extracurricular men’s and women’s softball team. I was pushed by the 3rd baseman while running to 3rd. I had pain for seven long years, saw three different doctors, and had three meniscus surgeries before seeing Rush’s team of doctors. I heard that the Rush doctors were the physicians for some of Chicago’s pro sports teams. If they can’t fix me no one can.

I underwent cortisone shots, bracing, physical therapy, and even microfracture surgery, but to no avail.

Dr. Cole was on the precipice of clinical trials for a neo-cartilage transplant and I became one of his four patients with only 16 patients across the US. I’ll never forget the neo-cartilage surgery date May 30, 2007 because it was a miracle for me. I regained use of my dominant knee and leg again!!!! I am finally able to do everything I want to do, no matter what sport it is.

I can’t thank the doctors and their teams enough for their dedication and resourcefulness for fixing my knee and giving me back by life to continue my passion of being active again and playing sports competitively.