Posts Tagged ‘running’

Emory Sports Medicine Answers Your Running Questions

Road race runnersDr. Amadeus Mason is a physician at Emory Sports Medicine Center and specializes in running injuries and injury prevention. The following is an excerpt from a live chat in 2013.

Running Questions and Answers

Q: I’ve heard that stretching prior to a race can rob you from needed strength during the race… So on race day, what would be your suggestions for a pre-race warm-up that doesn’t rob your performance?

Light stretching should not rob your performance on race day. You can do simple calf, hamstring and quad stretch along with some simple butt kicks to get your legs warmed up a bit.

Q: I have Achilles tendinitis and I just started training. Should I stop training? It only bothers me when I stop running.

While I can’t speak specifically to your condition, I recommend you speak with your physician before doing any additional hard training. Achilles tendinitis typically heals by limiting running, resting it, and doing specific stretching/strengthening exercises. You can do cross training such as swimming, rowing, and weight training to maintain your fitness.

Q: What is your recommendation for preventing stitches in the side while training?

To prevent side cramps, I recommend focusing on your breathing and hydration. Getting into a regular breathing rhythm that matches your running stride, taking periodic deep, “cleansing breaths” as you run, and maintaining a regular hydration regiment before, during, and after your run can be very effective. I also recommend to NOT eating a large meal 1-2 hours before going for a run and avoiding sugary training snacks. Core stretches can also help prevent side stitches.

Q: I have large varicose veins and I’ve never used the compression socks. I picked up a pair yesterday to see if it would help with leg fatigue while running. They made my legs feel twice as tired and I had a bad ache in my tibialis anterior muscle. Is that normal for the first time using them, and should I build up to using them?

I’ve not heard of many runners using compression socks during their runs. Since the goal of compression socks is to decrease fluid accumulation in the legs, wearing them during runs may actually decrease blood flow. You may want to consult with your physician. Some runners will use compression socks after runs for increased recovery and a decrease in muscle soreness.

Q: What are the best ways to work on speed work?

The answer to this question depends on what level of a runner you are. Beginners should avoid increasing pace too quickly or they may injure themselves. For more experienced runners, interval training is a great way to improve your pace. Add some higher intensity bursts into the middle of your runs to get your legs used to running at a faster pace.

Q: If we are following a running training plan, is it okay to add other types of exercise or even fitness classes on top of the running training?

Absolutely! Cross training can help to improve your flexibility, endurance, and leg strength. Activities such as swimming, cycling, and rowing can help you increase your endurance and therefore, help your overall performance.

Q: What is the number one rule to follow if you are a heavy-set person using a running routine to lose weight?

The key to weight loss is to burn more calories than you consume. The more you burn while you exercise, the faster you will be able to take off the pounds. Make sure you are doing a variety of exercises to help with weight loss e.g. running, swimming, weightlifting etc.

Q: What are the best types of socks for walkers and/or runners?

I don’t think a particular type of sock is better than another – they should be comfortable and the correct size. Having said that, Dry-fit or Cool-Max socks typically are good at wicking away moisture so that your feet don’t blister.

Q: What is the best way to train for the July 4th heat, especially during these cool weeks in the morning, prior to the race?

As I mentioned during the chat, my biggest advice to anyone training for a big run in the heat is to stay hydrated. Remember to drink electrolytes and not just water, and make sure to drink lots of fluids after your run. I also recommend wearing appropriate clothing, such as dri-fit clothing and a top that wicks the heat away. Before the race, try to do some training runs early in the morning or evening when it’s cooler to help face the heat the day of. Do not forget to pace yourself; slow and steady is the way to go.

Q: Can you describe what is involved in a pre-warm up, and post-warm up?

To warm up for a run, it is not recommended to stretch extensively. Overstretching cold muscles can lead to injury. Instead maybe do 5 – 10 minutes of light aerobic exercise to loosen muscles, then do some light stretching. You can jog slowly, cycle on a bike, walk briskly, or go up and down on some stairs.

Q: I have heard that running on pavement is not the best for your knees. Is this true? If so, what surfaces are best to train on and how often should we run on pavement?

Runners can get injured on all running surfaces. The harder the surface, the more ground reaction forces get transmitted to your knees, but the softer the surface, the higher the risk for an ankle injury. If you can, mix up the running surface to improve your overall fitness and strengthen the legs. Switch up your route as well. This will help your legs stay balanced.

Q: Any suggestions for increasing time and endurance from the 5k to Peachtree in the seven weeks left?

General principal: increase your distance, and then increase your pace. Add about a half-mile to your runs each week. You do not need to run 6.2 miles before the actual event. Once you’ve gotten to 5 miles you can start trying to decrease your time by 1-2 mins each run. The excitement of the day will get you to the finish line in a great time.

Q: I have read to improve how far we run, to gradually increase mileage… But, how can we train ourselves to run faster, in a safe manner? Any guidelines?

I would start out increasing your distance – about 1/2 mile a week. Once you get to 5 miles you can start increasing your pace – attempting to decrease your run time by 1-2 mins each run. You can also increase your pace whenever running up a hill.

Q: How to run safely to prevent injury, if you’ve never run before this training?

Gradually increase your endurance and pace during training. Most injuries come from starting with too much too soon. Increase your mileage about 1/2 a mile each week over the next 7 weeks. Once you get to 5 miles comfortably and you want to run faster, try adding some short sprints to the middle of your workout.

Q: I have pain in my heel. What could this be?

There are a number of conditions that could be causing your heel pain. Without seeing you in person, I can’t make an accurate diagnosis. Plantar Fasciitis is the most common cause of heel pain in runners – but this could also be a stress fracture. You should see a sports medicine physician and get appropriate treatment. We recently wrote a blog about Plantar Fasciitis.

Q: As a runner, what percentage of my daily caloric intake should come from carbs, protein, and fat?

Runners need a good balance of carbs, protein, and fat to fuel their training. Carbs and protein make the bulk of the calories. The typical guideline for a low-intensity runner is 1.4 to 2.3 grams of carbs per pound of body weight and about .64 grams of protein per pound of body weight.

Q: How do I train my mind? I’m having difficulties in that my mind tells me I can’t do what I’ve already done! Tips on remaining positive would be helpful.

It is always an accomplishment and such a feeling of pride when you cross the finish line at a running race. At the Peachtree, there are tons of people around to cheer for you, and it feels amazing. Make running a social thing and meet up with a friend for a run; the miles click by faster and you will enjoy it more!

Q: Should I practice a day before a race?

This depends on the level of runner you are. If you are a beginner, I recommend taking a rest day before a race. If you are a more experienced runner, you can take the day off or go for a short, easy jog the day before a race to loosen the muscles and relieve some of the nervousness.

Q: What are some ways to prevent Achilles tendinitis?

Typically, Achilles tendinitis occurs when runners increase mileage or speed too quickly. If you are a runner who has tight calves or pronates excessively, you can develop Achilles tendinitis. Increase your running pace and mileage on a gradual basis. Once you get up to 5 miles on a run and feel comfortable, you can then begin working on your speed. Stretch and strengthen your calves after every run.

Q: I have problems with my Achilles being very tight. It’s painful to stand up in the morning until I’ve completed stretching. Running aggravates the issue. Any suggestions?

You should really see a Sports Medicine Physician to address this issue because my suggestions would be determined by what the diagnosis is. In general, Achilles injuries need time off from running and specific regiments of stretching and strengthening in order to heal. You can maintain your endurance by cross-training activities, such as swimming, rowing, cycling, and using the elliptical machine. This will help you maintain some of your fitness. (I don’t like the wording of this answer but this is the gist)

Q: While running, what should I be “listening” to in regards to my body to best avoid injury or pushing myself too hard?

Before you start running, get a physical examination by your primary care physician to be sure it is medically safe for you to be running. Some discomfort (usually after your run) is normal when you are starting a running routine, but this should resolve in a few days to a week, and it should never increase in intensity. If you feel dizzy, lightheaded, if your heart starts racing or skipping beats, or if you are not sweating on a hot day – see a physician right away, as these may be signs of something serious. If your knees and/or joints start to severely hurt you, you should see a Sports Medicine Physician.

Q: I am 52 years old and no distance running and nursing hamstring strain since Feb. What can I do to prep for this 10k?

First, make sure that the hamstring has gotten appropriate treatment and is strong enough for training. Next, build yourself up to walk/run the 10K distance. Start out at about 2 miles every other day, but one day a week, it should be a long run, and you should increase this run by 1 mile each week thereafter. After 4 weeks, you should be at a 6-mile long run and be ready for the Peachtree distance – don’t think you will have enough time to do much with your pace.

Q: Can you discuss hip bursitis causes, prevention, and treatment? Thank you.

A bursae is a soft, fluid-filled sac, that serves as a cushion between bone and soft tissue structures, such as tendon and skin. The hip bursae sac helps reduce friction between the IT band and the greater trochanter (bony bump on the upper outer thigh). Bursitis occurs when the bursa becomes inflamed. The bursae can become inflamed with increased training or long periods of exercise that involves repetitive leg motion.
Treatment for bursitis often includes avoiding activities that worsen your pain and using anti-inflammatory medications. You can also use ice on your hip to help with the pain. Sometimes, a corticosteroid injection may be used. Visit your physician to get the most appropriate treatment for your specific condition.

Q: What advice can you give to an advanced runner running in a large race such as the AJC Peachtree road race for the first time when it comes to preventing injury?

As an advanced runner, you should already have a training program. In general, I recommend increasing your mileage and pacing gradually. Follow a plan that has worked for you in the past.

Q: How do you feel about the newer minimal shoes reducing joint impact. Is there science to support that or just good marketing?

Minimalist shoes CAN NOT reduce joint impact – only decreasing your body weight can do that. What the shoes have been shown to do is change a person’s foot strike pattern from a heel strike pattern to more of a mid-foot strike, and this change can sometimes be helpful in alleviating conditions like plantar fasciitis and Achilles tendonitis.

Q: Any suggestions about runners with Asthma? I am taking it slow…and not expecting too much too soon.

You should make sure that you have been evaluated by an allergist to get the cause of asthma addressed. Once your asthma is under control, a normal training regiment can be followed. Here is a resource for information for runners with asthma.

Q: I currently have a stress fracture. What can I do in the meantime that will help slow the loss of fitness?

There are a few cross-training exercises that you can do to maintain fitness while not running. Swimming, core work, cycling, rowing, weightlifting, and using an ALTER – G (an anti-gravity treadmill) are usually good choices.

Q: If you are experiencing patella tendonitis and problems with the knees in general, how often and how many miles should you run a week to be ready for a 10K? I am cross-training some as well through swimming and core exercises.

If you are having “problems” with your knees while or after running, you should seek the advice of a Sports Medicine physician – running should NOT hurt! The total weekly mileage depends on where you are in your training. Generally, my rule of thumb is to run every other day starting at 1-2 miles each run. You can increase the mileage for each run by ½ to ¾ mile a week till you get to 3 miles. After 3 miles, only increase one of your runs by 1 mile a week while the rest of your runs should stay at the same base distance. So in the beginning you will be running 6 – 8 miles a week, but by the end you are running 12 – 15 miles.

Q: Please explain what is runners knee and how is it relieved and treated?

Runner’s knee is a common layperson term used to describe a variety of running-related disorders that can impact the knee such as Patellar Tendonitis, Patellofemoral pain, Chondromalacia. The term is vague so I don’t use the term too often because it doesn’t give a runner a true idea of what they have and how to treat it. Treatment for all the conditions referenced earlier is different, so if you are having severe knee pain, I recommend you schedule an appointment with your Sports Medicine physician.

Q: What is your opinion on calf compression sleeves during long distance training/long distance racing? I recently purchased a pair and have found that I have much less calf soreness post-run. Are there any disadvantages to using them?

I haven’t seen much research on the advantages/disadvantages of using compression socks. The goal of compression socks is to decrease blood pooling in your legs. I recommend runners to use serial compression devices after runs to decrease recovery time and muscle soreness. Using a compression sock during a run may actually decrease blood flow in the legs, which is not a desired effect.

Q: What about the need to maintain a suitable age-related heart-rate? Please give some general guidelines and brackets to work within.

Before starting any exercise routine, make sure that you consult your Primary Care Physician to make sure that it is safe for you to do vigorous exercise. You can estimate your maximum heart rate with a simple formula. For men, it is 220 – age. For women, it is 226 – age. If you are a beginner training for Peachtree, you should not be hitting your maximum heart rate. Instead, you should consider training at 65% to 90% of your maximum heart rate.

Here is a link to calculate how you should be running for easy, moderate, and maximum capacity.

Q: Any injury free running tips for heavy set people?

Before starting any exercise routine, make sure that you consult your Primary Care Physician to make sure it is safe for you to do vigorous exercise.

As with any beginner, you should start slow and be patient with your progress. Start out with a walk-to-run program, breaking your exercise time up into 5-minute intervals. For example, start out walking, and then add a minute of power-walking/jogging/running to each segment every two weeks. As your fitness improves, you will progress from a 5:0 walk run ratio to a 0:5 walk run ratio (4:1 then 3:2 then 2:3 etc.). This will enable you to give yourself a goal to keep going. I would also invest in good shoes – go to a specialty running store and have them analyze your gait to make sure you are wearing the right shoes for your body and running style. Finally, run every other day or 3 – 4 times per week as to not overwork your body.

About Amadeus Mason, MD

Dr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine and a registered MSK ultrasound specialist with a special interest in track and field, running injuries, soccer and biologic injections. He did his undergraduate at Princeton University, Medical school at Howard University and Sports Medicine Fellowship in Birmingham AL, with Dr. James Andrews. Dr. Mason is the Team Physician for Georgia Tech and Emory University Track & Field and Cross Country; and a Team Physician for USA Track & Field, and the National Scholastic Athletics Foundation. Dr. Mason also serves as a Sports Medicine consultant in his homeland of Jamaica and as the Chief Medical Officer for USA Track and Field at international competitions.


Takeaways from the Peachtree Road Race Prep Chat

prr-email260x200On Tuesday, June 21 many joined Emory Sports Medicine’s Dr. Amadeus Mason for advice on what you should and shouldn’t be doing right now to ensure peak performance on July 4 during the Peachtree Road Race. Dr. Mason gave tips for avoiding injury, how to properly train, the best foods to eat, and what to do the night before the race and afterward.

Thanks to such a great turnout, we were able to answer quite a few questions that were submitted both prior to and during the chat. Below are some highlights from the live chat. View the full chat transcript here.

Question: How much running (training) should I do before the race?

Dr. Mason: Good question! This really depends on the length of the race. If you’re running a 5K you should be doing at least 3 months of training. If you’re doing a 10K, about 6 months and a marathon you should be doing 8-10 months of training.

Question: After running for a period of time my leg starts to cramp up. What can I do to avoid that I eat, stretch & drink water?

Dr. Mason: If symptoms are not complicated, I would start off with making sure that you are well-hydrated and making sure that you are getting in the appropriate kind of electrolytes. So making sure that you’re not just hydrating with water but also using sports drinks is important. Good nutrition, such as getting fruits and enough fiber, will help you to get used to the amount of hydration. Stretching really is not going to be helpful in preventing the cramping. Once the cramping has started icing and stretching can be helpful in getting it to resolve.

Question: Should I run the day before the race or rest?

Dr. Mason: Rest is probably always better. It would depend on where you are in your training cycle. If this is what you’re peaking towards, definitely rest. If this is a stop towards a greater goal, you don’t have to rest and can treat this as a training goal.

Question: I get shin splints when I run. What can I do to help with this?

Dr. Mason: Great question! If you’re getting shin splints when you’re running, there’s either one or a combination of 3 things that are going on. Either you’re doing too much too fast, you don’t have the proper shoes or you don’t have the proper biomechanics. With running too much too soon, it’s going to take a longer time to build up to the mileage you desire. The other two issues should be evaluated by a sports medicine professional.

Question: What are some ideal foods/meals to eat the day before a race? Can you please address the common thought of carb-loading before a race? Thank you!

Dr. Mason: As far as carb loading goes, it’s only good if you’re doing marathon races or longer. The day before the Peachtree Road Race, which is a 10k, should be no different than any day before a long run. Good rest, a decent meal and maintaining your hydration should be enough. Manipulating your diet before the race could be fine, but it should be done under the guidance of a sports dietician.

Read the full chat transcript here.

5 Things You Should Be Doing Before Running the Peachtree Road Race

prr-email260x200Whether you’re running the Peachtree Road Race for the 15th time or the first, be sure to join Emory Sports Medicine’s Dr. Amadeus Mason for advice on what you should and shouldn’t be doing right now to ensure peak performance on July 4.

With less than two weeks to go before the race, Dr. Mason will give tips for avoiding injury, how to properly train, the best foods to eat, and what to do the night before the race and afterward. Join Dr. Mason on Tuesday, June 21 at 12p.m EST as he answers your questions online. Register now for our chat.


About Dr. Amadeus Mason

mason-amadeusDr. Mason is an assistant professor in the Orthopedics and Family Medicine Department at Emory University and is board certified in Sports Medicine, with a special interest in track and field and running injuries. He is the team physician for Georgia Tech and Emory University Track & Field and Cross Country. He is also the team physician for USA Track & Field during this summer’s Olympic Games in Rio.

Takeaways from Dr. Mason’s Chat on How to Train and Prepare for Summer Running Races

Running Live ChatThank you for attending the live chat on How to Train and Prepare for Summer Running Races on Tuesday, June 9 with Emory Sports Medicine physician Amadeus Mason, MD. We had a great discussion, so thank you to all who participated and asked questions. From tips for preventing shin splints to advice on how to train for a 5K, we were thrilled with the number of people who were able to register and participate in the chat. (You can check out the transcript here).

The response was so great that we had a few questions we were not able to answer during the chat so we will answer them below for your reference.

Question: I have inflammation behind my knee. What can I do?

Amadeus Mason, MDDr. Mason: Inflammation behind the knee can be due to a number of knee conditions. Baker’s cyst are common and can be caused by injury to the knee, arthritis, damage to the cartilage of the knee, and other problems. Sprains (caused by overstretching and tearing of the stabilizing ligaments) can lead to swelling of the knee area as well.

Seek immediate medical attention if you are in serious pain, or are experiencing symptoms such as: paralysis, loss of sensation, absent pulses in the feet, the inability to move the knee joint, severe bleeding, chest pain, difficulty breathing, or uncontrollable pain.

Swelling behind the knee may not produce any other symptoms, but if your condition persists and continues to cause concern, seek an evaluation from a sports medicine physician or knee specialist.

Question: What is the best way to correct an IT band injury that has caused can imbalance and pain while running?

Amadeus Mason, MDDr. Mason: If treated appropriately with conservative treatment and resting of the affected area, IT Band Syndrome is usually curable within 6 weeks. If your injury was not appropriately treated, or not given adequate time to heal, the source of your current complications may be due to:

  • Chronically inflamed tendon and bursa, causing persistent pain with activity that may progress to constant pain.
  • Recurrence of symptoms if activity is resumed too soon through overuse, a direct blow, or poor training technique.
  • Inability to complete training or competition.

Until you are able to seek an evaluation from a sports medicine physician, I would discontinue the activity (ies) that are causing you pain so you do not further damage the iliotibial band.

Question: I get cramps in my calf when I run but not when walking. Is there a remedy?

Amadeus Mason, MDDr. Mason: Cramps are a result of a few factors, but dehydration and improper warm-up are the most common causes.

To prevent muscle cramps, runners need to consume enough fluid before exercising. Some healthy tips are:

  • Drink 16 to 20 ounces 45 minutes before training.
  • Drink 2 to 4 ounces every 15 minutes during a training session.
  • Before you begin your run, warm up with 5 to 10 minutes of low impact activity, like walking to warm up the muscles.

For more information about all our orthopedic and sports-related injuries, visit Emory Sports Medicine Center. Think you need to be evaluated by a sports medicine physician? To make an appointment with an Emory physician, please complete our online appointment request form or call 404-778-3350.

Related Resources

Takeaways from Dr. Mason’s live chat on “How to Run and Train for Running Races and Other Athletic Adventures”

Thank you to everyone who joined us for the live chat with Amadeus Mason, MD, Assistant Professor of Orthopaedic Surgery and Family Medicine. Dr. Mason answered questions about how new runners can develop a plan for training and working up to a long race. He also discussed proper training before a marathon as well as running shoes and how frequently to replace them.

Below are a few questions and answers from the chat. You can see all of the questions and answers by reading the chat transcript.

Question:  Are there any special precautions of which “new” runners with low back pain should be mindful?

Amadeus Mason, MDDr. Mason:
Running should not be causing low back pain. If your low back pain was already present before you started running, or you are experiencing low back pain after running, I recommend you be evaluated to find out why.
Question:  I would love to become a runner. As of now I am training using the Get Running app. I want to know if this is a good way to ease into running so, that I may one day be able to run a 5K?

Amadeus  Mason, MDDr. Mason:
There is no one, single way to work up to running a 5K. While I am not familiar with that specific app, I would recommend some general principles to help prevent injury:

  1. Have a plan.
  2. Stick to your plan.
  3. Progress slowly and never increase pace and distance at the same time.
  4. Cross train, taking regular rest days. Consider running every other day.
  5. A 5K is only 3.1miles. There’s no need to be running longer than five miles at any individual session.

If you missed this chat with Dr. Mason, be sure to check out the full chat transcript!

Visit our website for more information about Emory Sports Medicine Center.

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!

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?

Understanding Runners’ Knee aka Patellofemoral Pain Syndrome

Knee PainDo you have pain in the front of your knee behind the kneecap? If so, you may have patellofemoral pain syndrome (PFPS for short), commonly known as “runners’ knee”. Typically runners’ knee is not a product of an injury, but is caused by abnormal leg mechanics including weakness in the quadriceps which result in poor tracking of the kneecap.

You can increase your risk of developing runners’ knee if you have tight hamstrings, or do not warm up enough before an event. Runners often experience patellofemoral pain as they increase their running distance and/or frequency.

Symptoms of Patellofemoral Pain Syndrome:

  • Pain in the knee, usually in the front of the knee, behind the kneecap
  • Pain in the back of the knee or also above or below the kneecap
  • Pain that gets worse after sitting for long periods of time
  • Pain that gets worse after going up or especially down stairs or hills
  • Pain that gets worse when wearing shoes with high heels
  • Pain with jumping, squatting, and lunging
  • “Crunching” or “popping” in the knee
  • Minimal swelling

The good news is that this condition is treatable with improving your overall leg mechanics. You should think about incorporating strength training into your running training so that you strengthen the quadriceps and gluteus muscles. It is also important to stretch the hamstrings and IT band. If you have flat feet or foot pronation (fallen arches) you should consider inserting orthotics in your shoes to support your arches.

If you are diagnosed with this condition, you may have to stop running temporarily until the knee pain subsides, but continuing to run will not cause long term damage. You should at least consider adding in cross training with activities such as swimming and cycling which will be easier on the knee with PFPS and maintain your fitness. Make sure to ice your knee after exercise and take anti-inflamatories like ibuprofen. You may also want to try a neoprene sleeve for comfort.  Refer to this Patellofemoral Syndrome document for some exercises you can safely do to strengthen the muscles, increase flexibility and stretch the quadriceps.

If your knee pain has not improved within 4-6 weeks, you should consult your sports medicine physician.

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

Peachtree Road RaceEmory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopedics & 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!

About Dr. Jeff Webb

Jeffrey Webb, MDJeff Webb, MD, is an assistant professor of orthopaedics at Emory Orthopaedics & Spine Center. Dr. Webb started practicing at Emory in 2008 after completing a Fellowship in Primary Care Sports Medicine at the American Sports Medicine Institute in Birmingham, Alabama. He is board certified in pediatrics and sports medicine. He is a team physician for the NFL’s Atlanta Falcons, and serves as the primary care sports medicine and concussion specialist for the team. He is also a consulting team physician for several Atlanta area high schools, the Atlanta Dekalb International Olympic Training Center, Emory University, Oglethorpe University, Georgia Perimeter College, and many other club sports.

Dr. Webb sees patients of all ages and abilities with musculoskeletal problems, but specializes in the care of pediatric and adolescent patients. He works hard to get players “back in the game” safely and as quickly as possible. He is currently active in the American Medical Society for Sports Medicine and American Academy of Pediatrics professional societies and has given multiple lectures at national conferences as well as contributed to sports medicine text books. Dr Webb is an avid runner and has completed 16 Peachtree Road Races.

Related Resources


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


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.

Should I Eat Before, or After I Exercise?

exercise nutritionI myself have heard friends make unsupported claims that working out on an empty stomach is more effective, or that people should wait a certain amount of time after exercising to eat. Because I’ve been wondering whether it’s better to eat before or after I exercise, and more specifically, which foods I should be eating to support a physically active lifestyle, I reached out to our own Dr. Amadeus Mason to get answers to my questions.

My first question for Dr. Mason was:  Do you recommend eating before or after a workout? Does your recommendation change whether the workout type is cardio-based or strength training?

Dr. Mason’s answer was extremely helpful, “Eating after exercise is pretty much the standard recommendation now. But what you’re eating is actually more important than when you eat it. For people who exercise often, high carbohydrates, moderate protein levels and increased fluid intake is important.” He noted though, that “carbs are the most important.”

After hearing this, I was curious. I typically like to avoid making my diet too heavy in carbohydrates, but I trust Dr. Mason and knew that he would help clarify this concern. So I asked, what is your daily recommendation for carbohydrate intake for people who work out regularly?

Again, Dr. Mason came through with some great answers, “I recommend 6-10 g/kg/day of carbohydrates.” Wait, I thought, ‘g/kg/day!? What does that even mean!?” G/kg/day is a reference to the grams of carbohydrates a person should intake daily, depending on their weight, in kilograms. I personally don’t know my weight in kg and I’m sure I’m not the only one. If you’re looking to calculate your personal ideal g/kg/day carbohydrate number, you can convert your body weight into kg here.

Once I understood that concept, Dr. Mason broke down the details on when I should be intaking these carbohydrates. “You should consume 1/5g/kg within 30 minutes of exercising and an additional 1.5g/kg within 2 hours of your workout. You should seek to consume remaining 3-7g/kg over the course of the day.”

That’s extremely helpful information. To keep your body functioning at peak performance and make your workouts more effective, it’s really not so much about whether you eat before or after you workout as it is about what you’re eating and how you’re breaking it up. One last cool tip from Dr. Mason? “Try high carbohydrate liquids too, such as chocolate milk, which is great for supporting workouts.”

Thanks Dr. Mason for helping me answer these questions for both my own workout practices and our readers!

10 Tips for a Healthy Peachtree Road Race Run

Peachtree Road RaceRunning is great exercise for your health and your mind. Follow the tips below to ensure that you are in top form on race day. Have a safe and fun Peachtree Road Race!

  1. Hydrate yourself frequently before, during and after running in order to loosen muscles.
  2. Warm up and/or stretch before the race to loosen tight muscles.
  3. Run slower in hot weather in order to avoid heat stroke, heat cramps or heat exhaustion.
  4. Use hand lotion on feet and areas of chafing to prevent skin damage and blisters.
  5. Don’t forget to use sunscreen to protect against sunburn.
  6. Wear sunglasses to reduce glare and avoid tripping.
  7. When your energy is gone, imagine someone running in front of you and pulling you forward.
  8. Get your rest! Sleep one extra minute each night for every mile you run. For example, if you run 30 miles a week, sleep 30 additional minutes each night.
  9. Change soggy, sweaty socks soon after the run and stuff shoes with newspaper to avoid moisture buildup.
  10. Pay attention to your body! If you experience pain during or after the race and it does not go away, something may be wrong. Schedule an appointment with an Emory Sports Medicine physician.

Related Running Resources:

Still looking for more tips? Check out the transcripts from a few of our recent MD chats on running using the links below:

Runners’ Chat with Dr. Mason Part I

Runners’ Chat with Dr. Mason Part II

More Running Questions Answered