Privacy Policy – The Injured Runner

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2500 Broadway B236

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From time to time, we may use customer information for new, unanticipated uses not previously disclosed in our privacy notice. If our information practices change at some time in the future we will post the policy changes to our Web site to notify you of these changes and we will use for these new purposes only data collected from the time of the policy change forward. If you are concerned about how your information is used, you should check back at our Web site periodically.

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If you feel that this site is not following its stated information policy, you may contact The DMA’s Committee on Ethical Business Practices at, state or local chapters of the Better Business Bureau, The Federal Trade Commission by phone at 202.FTC-HELP (202.382.4357) or electronically at

Knees Uncategorized

Knee Stress Fractures – The Injured Runner

Stress Fractures are a condition where training load has exceeded your body’s ability to maintain bone structure, resulting in partial to complete breakdown of the bone.

Beware of deep aches in the front of the thigh. This tends to be a type of ache where you can’t touch the specific spot that hurts. A firm quick squeeze of the thighbone in the region of the ache with both hands may reproduce the familiar pain and signify a stress fracture.

During the earlier stages of a stress fracture you may be able to run without pain after you are warmed up; however, pain is often increased after the run. As the condition progresses the pain intensifies and often leaves you with a limp.

Whole food provided in the form of milk products with high protein, calcium and vitamin D is the best known nutritional guidance to prevent stress fracture and may speed recovery. 

  • This condition requires more proper rest. Plan on at least 6 weeks of not running. Cycling, swimming or deep-water running are the best cross training options because of the decreased weight bearing. If you are limping when you walk, using crutches until the limp is gone will dramatically speed recovery.
  • Vibration has been shown to accelerate bone healing. You can try using a vibrational massager by placing the massager on the bone a couple of inches away from the sore spot and holding it for 2-4 minutes twice per day.

Considerations: Nutritional or hormonal factors may affect this condition. Consult a sports physician if you feel this is a concern.

Cross training Uncategorized

Cross Training – The Injured Runner

Running is a physically demanding sport. Researchers have estimated that 37 to 56% of regularly training runners sustain an injury each year. Many runners find that alternating other forms of exercise into their routine allows them to train at greater intensities without getting injured. Once an injury has occurred cross training allows the athlete to maintain or even improve their performance during recovery.

Ed Eyestone, two time U.S. Olympic Marathoner, sustained a stress fracture in his foot during the cross country season of his senior year in High School. Determined to compete in the state cross country championships Ed took his training to the pool. In the pool Ed was able to run without pain. His foot healed while the intense workouts improved his fitness level. Ed won the state cross country championship that year only having run once prior in a qualifying race. He would later publish research on water running, verifying the benefit of alternate forms of exercise on running performance.

For beginning runners cross training is a tremendous way to more quickly improve your fitness level without over straining your muscles and bones. Three days of the week you could run and on the other days cross train. As your body accommodates to the stress of running decrease the number of cross training sessions. If you are training in a gym you could run more frequently and divide your training time with cross training. For example, you could run ten minutes and cycle or use the stairmaster for 20 minutes. Everyone is unique – find the blend that is right for you.

More competitive runners may want to supplement their program with cross training to enhance performance and prevent injury. There is limited research describing which modes of cross training actually improve running performance. In one study, beginning runners were able to improve running performance (race times) by training on a stairstepper instead of running. Most studies on cross training have demonstrated improvements in the body’s ability to use oxygen (VO2 Max) but not necessarily improved running performance (race times). Research on cycling and swimming has demonstrated enhanced running performance when athletes have added these modes of exercise, at high intensities, to an existing training programmes.

If you are currently injured and want to use cross training to maintain your fitness level and enhance healing it is essential that the mode of exercise be pain free. More severe injuries will only allow you to train in the pool whereas other injuries may allow you to train on an elliptical without pain. You may want to seek the guidance of an experienced physical therapist or coach to help you with this decision. In general, you can continue with the same amount of training as well as the same intensity just in a different form. Just remember to keep it pain free.

Recovery Uncategorized

Meniscuss Injuries – The Injured Runner


Osgood-Schlotter Disease (OSD) is a condition where pain is felt on the bump at the top of the shinbone. It was named after the doctors who first wrote about it, Drs. Osgood and Schlotter.

OSD is the most common cause of knee pain in athletes between the ages of ten to fifteen. At this age the bones grow rapidly and the tendon may not be lengthening at the same rate, this results in extra tension where the patellar tendon attaches to the bone. When you combine this tightness with increased activity you get knee pain.

Sometimes a distinct bump forms on the upper front portion of the shin where the patellar tendon attaches to the shinbone. If your teenager is limping, do run until the limp is gone. Pain after activity is acceptable as long as you are working on the following treatments.

  • Stretching of the quadriceps muscle is essential to decrease the tension on the shinbone. Hold the stretch for thirty seconds (if not too painful) and repeat three times, perform this routine three times per day.
  • Hamstring and calf stretches may also help reduce strain on the area. See hamstring stretch and bent knee calf stretches and bent knee calf stretches.
  • Ice is particularly effective for this condition.
  • Physical therapists can apply a treatment called iontophoresis, which is the use of an electrical current to apply a steroid medication over the sore spot. Usually, two to three treatments will improve symptoms substantially.
  • An anti-inflammatory cream could be used to reduce the pain and inflammation.