Posted on 18 February 2011 by Stretching before a run does not prevent injury Stretching before a run does not prevent injury. However, runners who typically stretch should continue, or risk injury Stretching before a run neither prevents nor causes injury, according to a study presented today at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons (AAOS). More than 70 million people worldwide run recreationally or competitively, and recently there has been controversy regarding whether runners should stretch before running, or not at all. This study included 2,729 runners who run 10 or more miles per week. Of these runners, 1,366 were randomized to a stretch group, and 1,363 were randomized to a non-stretch group before running. Runners in the stretch group stretched their quadriceps, hamstrings, and gastrocnemius/soleus muscle groups. The entire routine took 3 to 5 minutes and was performed immediately before running. The study found that stretching before running neither prevents nor causes injury. In fact, the most significant risk factors for injury included the following: history of chronic injury or injury in the past four months; higher body mass index (BMI); and switching pre-run stretching routines (runners who normally stretch stopping and those who did stretch starting to stretch before running). "But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured," "As a runner myself, I thought stretching before a run would help to prevent injury," said Daniel Pereles, MD, study author and orthopaedic surgeon from Montgomery Orthopedics outside Washington, DC. "However, we found that the risk for injury was the same for men and women, whether or not they were high or low mileage runners, and across all age groups. But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured, and previous injury within four months predisposed to even further injury," he added. Runners who typically stretch as part of their pre-run routine and were randomized not to stretch during the study period were far more likely to have an injury. "Although all runners switching routines were more likely to experience an injury than those who did not switch, the group that stopped stretching had more reported injuries, implying that an immediate shift in a regimen may be more important than the regimen itself," he added. The most common injuries sustained were groin pulls, foot/ankle injuries, and knee injuries. There was no significant difference in injury rates between the runners who stretched and the runners who didn't for any specific injury location or diagnosis. Source: American Academy of Orthopaedic Surgeons

To Flip Flop or Not To Flip Flop?

Most of us would say that flip-flops are harmless. They are just shoes right? As soon as the weather gets warmer, we should all expect to see flip-flops making appearances at the mall, school, grocery store, post office, and even at work (if it is allowed). Wearing flip-flops is not bad, but wearing them too much can be harmful. As comfortable as they may feel, flip-flops are not designed to be worn all the time. Research done by Justin Shroyer, PhD of University of Louisiana-Lafayette has shown that wearing flip-flops changes a person’s gait or walking pattern. As they walk, flip-flop wearers try to grip and hold flip-flops in place. Over time, this maneuver can cause strain in the shin muscles and lead to pain in the lower leg, knee, hip, and back. Following these simple tips can help you make better decisions about when and when not to wear flip-flops.

1. Get to know your feet:

Just because everyone is wearing flip-flops, doesn’t mean that you should too. For instance, wearing flip-flops is more risky for people who have high or flat arches. For diabetics, wearing flip-flops provides a lot of opportunity to get a cut or scrape that may lead toinfection. A podiatrist can help you learn about your gait and diagnose any foot issues that may worsen by wearing flip-flops. Bring your foot-related questions to us at Northeast Ohio Medical Associates.

2. Invest in quality:

One-dollar flip-flops may fit into your budget, but they may not provide the best support needed by your feet. If you plan on wearing flip-flops for more than just a trip to the beach, it is best to buy flip-flops that will help reduce your risk of developing long-term foot problems. Purchase flip-flops with wider straps. Also, try to find a pair that cups your heel and provides arch support. To begin your search, here is a list of flip-flops that have been given a seal of acceptance by the American Podiatric Medical Association.

3. Limit flip-flop use to a few hours:

Even if you are wearing Prada flip-flops, these shoes are not designed for all day, every day use. Simply put, flip-flops should not be your primary shoe between April and September. Even if you are going to the beach, consider taking a pair of athletic shoes, especially if you think you will be on your feet for long periods of time.

Who knew flip-flops could be so complicated! The health and maintenance of our feet is important to our overall health. Wearing flips flops is not wrong, but the next time you decide to wear flip-flops, remember the tips above, and make the right choice for your feet.