Posts Tagged ‘running injury prevention’

4 Healthy Tips to Winter-Proof Your Outdoor Workout

During the winter months, exercising outside takes not only motivation, but proper preparation to prevent injury. Emory Sports Medicine physician Amadeus Mason, MD, shares ways to keep your body safe and warm while exercising in the cold. Below are a few healthy tips to help prevent injury:

  • Make sure to warm-up before starting to exercise
  • Keep your fingers, nose and ears covered
  • Make sure to stay hydrated
  • Invest in proper work-out clothes using materials designed to balance body temperature and help with perspiration

For more tips on how to stay safe, warm and dry while training in cold weather, view the full FOX 5 News segment.

Atlanta News, Weather, Traffic, and Sports | FOX 5

About Emory Sports Medicine

The Emory Sports Medicine Center is a leader in advanced treatments for patients with orthopedic and sports-related injuries. From surgical sports medicine expertise to innovative therapy and athletic injury rehabilitation, our sports medicine physicians and specialists provide the most comprehensive treatment for athletic injuries in Atlanta, Dunwoody, Duluth, Johns Creek and the state of Georgia. Constantly conducting research and developing new techniques, Emory sports medicine specialists are experienced in diagnosing and treating the full spectrum of sports injuries.

Our sports medicine patients range from professional athletes to those who enjoy active lifestyles and want the best possible outcomes and recovery from sports injuries. Our doctors are the sports medicine team physicians for the Atlanta Falcons and Georgia Tech and provide services for many additional professional, collegiate and recreational teams. Appointments for surgical second opinions or acute sports injuries are available within 48 hours. Call 404-778-7777 today.

About Dr. Mason

Amadeus Mason, MDDr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University.

He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, orthopedic stem cell therapy and Platelet Rich Plasma (PRP) therapy. Dr. Mason is Team Physician for USA Track & Field, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He is an annual speaker at the pre-race expo for PTRR, Publix marathon and Atlanta marathon commenting on a wide variety of topics related to athletics and running injuries.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children.

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Are you a Weekend Warrior and Want to Learn How to Train for Summer Running Races and Other Athletic Adventures?

If so, join Emory Sports Medicine physician Amadeus Mason, MD for an online web chat on Tuesday, June 10 at noon. Dr. Mason will be available to answer your questions regarding running and other sports injuries such as

  • Prevention of injury
  • Stretching
  • Symptoms of certain athletic injuries
  • Risk factors for athletic/running injuries
  • Treatment for specific sports injuries
  • When to visit your sports medicine physician

If you are interested in learning more about preventing and treating sports and running injuries register for the live chat by visiting emoryhealthcare.org/mdchats!

About Dr. Mason

Amadeus Mason, MDDr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, orthopedic stem cell therapy and Platelet Rich Plasma (PRP) therapy. Dr. Mason is Team Physician for USA Track & Field, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He is an annual speaker at the pre-race expo for PTRR, Publix marathon and Atlanta marathon commenting on a wide variety of topics related to athletics and running injuries.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children

Related Links

Emory Sports Medicine
Runner’s chat with Dr. Mason 2013 transcript
More Runners’ Chat Questions Answered
Tennis Elbow and PRP (Platelet Rich Plasma) Therapy – Is it Right for Me?

Preparing for the AJC Peachtree Road Race: Answers to your Running Questions

Dr. Amadeus MasonLast week I had the opportunity to chat online with over one hundred members of the Atlanta running community to answer their questions about running and how to prevent running injuries to help not only those participating in the AJC Peachtree Road Race, but all runners in our city and state. We had so many questions from the chat that I didn’t get a chance to get to all of them, so I wanted to circle back with the participants that didn’t get answers to their questions. You’ll find my answers below in a Q&A format. If you didn’t get to attend the live chat, or just want a recap, check out the chat transcript (which you can also print), and don’t forget to check out the additional resources and questions and answers below.

For those that are running in the AJC Peachtree Road Race, I wish you a healthy and successful race!

Debunk the Myths of Running

Peachtree Road RaceIf you are a runner, you have probably heard someone you know say something about running and your health like “You can die of a heart attack if you run too much” or my favorite “If you run too much, you will need your knees replaced later in life”.  Running can be a very safe and healthy sport.  There are so many advantages of running – It makes you feel better, keeps you mentally and physically in shape and can even improve your social life.   Let’s debunk the myths others may have told you so you can feel confident you are enjoying the sport you love.

Your heart and running

Consistent running reduces your risk of heart disease.

o Your increased heart rate from running for an extended period makes your heart stronger!

o Running can help lower blood pressure by helping to maintain the elasticity of your arteries.  When you run, your arteries expand and contract more than normal so this keeps the arteries elastic and your blood pressure low.  Most elite and very serious runners have very low blood pressure.

o Running can help reduce or maintain your weight.  Running burns more calories than most other exercise and it can be done relatively inexpensively.  A 150 pound man will burn over 100 calories for every mile running at moderate pace.    With a lower body weight you also have less chance of developing type II diabetes.  Type II diabetes is typically associated with obesity.

o Running often can help improve cholesterol numbers.  Bad cholesterol (LDLs) typically go down and good cholesterol (HDL) can go up.

I recommend consulting with your physician before starting to run if you are not a runner to get a full physical to ensure your heart is in tip top shape to start a running schedule.

Your bones and joints and running

Your body was built to run!  Evolution has developed our bodies so that we have the necessary tools to move and stay physically active.  To prove this, a recent study by the American Journal of Preventive Medicine revealed that long distance-runners did not have accelerated rates of osteoarthritis.  In fact, weight-bearing exercises like running can help maintain or build bone mineral density by helping you avoid osteoporosis. Therefore, experts tend to agree that running can help you fight against arthritis and other bone and joint problems.  Injuries that runners usually suffer are typically from doing too much too soon or at a quicker than natural pace for your body.  Runners will also see injuries due to wearing incorrect shoes, shoes that are too old or running with incorrect form.  Eliminate bad running habits and you will run injury free!

One myth that is true and you should take careful note of is the dangers of developing skin cancer as a runner.   The more miles you put in, the more time you are probably spending in the sun.  I recommend wearing sunscreen on every run, regardless of the time of day you run and wearing a hat and/or sunglasses.  I also recommend  running in the very early morning or in the evening instead of running when the sun is the hottest.  If you suspect any abnormal lesion or marking, see your dermatologist right away!
So get out there and run!  You will be happy you did!

Upcoming Live Chat with Emory Sports Medicine Specialist

UPDATE: CHAT TRANSCRIPT

Are you training for the AJC Peachtree Road Race or another running race this summer or fall? If so, join Emory Sports Medicine physician, Dr. Amadeus Mason for a live online web chat on Tuesday, May 14 to learn how to run injury free.  Dr. Mason will be available to answer questions on training, stretching, how to prevent common running injuries and treating injuries when they occur.

Emory Healthcare is a proud sponsor of the AJC Peachtree Road Race.

Emory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopaedics & Spine Hospital, Wesley Woods Center, Saint Joseph’s Hospital, Emory Johns Creek Hospital, Emory Adventist Hospital, The Emory Clinic, Emory Specialty Associates, and the Emory Clinically Integrated Network.

Come visit us at the AJC Peachtree Road Race expo in booth 527 to get your blood pressure checked and learn more about how Emory Healthcare can help you and your family stay healthy!

Related Resources

About Dr. Brandon Mines

Brandon Mines, MDBrandon Mines, MD, is an assistant professor of orthopaedics. Dr. Mines started practicing at Emory in 2005 after completing his Sports Medicine Fellowship at University of California – Los Angeles. Dr. Mines is board certified in both family practice and sports medicine. He has focused his clinical interest on sports injuries and conditions of the shoulder, elbow, wrist/hand, knee, foot and ankle. He is head team physician for the Women’s National Basketball Association’s (WNBA) Atlanta Dream and Decatur High School. He is also one of the team physicians for the Atlanta Falcons.  His areas of interest are diagnosis and non-operative management of acute sports injuries, basketball injuries, tennis injuries, golf injuries and joint injections.

Takeaways from Running Injury Live Chat

Dr. Amadeus MasonOn Tuesday, Dr. Amadeus Mason of Emory Sports Medicine, held a live chat that answered your questions about preventing running injuries. Dr. Mason provided some great answers to some very interesting questions; from how to prevent running injuries to the ideal length of time one should consider when training for a 5k and other long distance races.  Dr. Mason also provided participants with resources on things like: knee pain and strengthening and IT Band Syndrome.

The following is a recap of the live chat, or you can check out the transcript from Dr. Mason’s Preventing Running Injuries chat.

Q. Is it better to stretch before a run? After a run? Or Both?

A. For runners stretching for flexibility, it’s better to stretch after their run, because muscles are looser and more receptive to the stretch at that time. Dr. Mason also noted that while stretching before a run doesn’t hurt, runners should keep in mind that it’s best to spend at least ¼ of the time you spend running on stretching. As an example, Dr. Mason suggests if a runner trains for an hour, it’s best to stretch for at least 15 minutes.

Q. How does a runner prevent shin splints from reoccurring and preventing the pain’s longevity?

A. Runners experiencing recurrent shin splints, or moderate to severe pain in the shin that lasts for a long period of time, should see a specialist. Make sure not to train too much, too quickly, that’s one of the most common causes of shin splints, according to Dr. Mason. If shin splints occur, it’s recommended that a runner modifies their training regimen to accommodate for pain relief. Females, who experience shin splints on a fairly regular or recurrent basis, should contact their Physician.  Continuous shin pain is a possible indication that there’s some sort of hormonal imbalance or insufficient caloric intake from a female runner’s diet.

For more information on preventing running injuries, check out Dr. Mason’s chat transcript. You can also download the resources he shared in the chat by using the links below.

Related Resources