Ready for fall sports? St. Elizabeth Healthcare is and in this series, we’ll be looking at the start of fall high school sports and what athletes, coaches and parents should know to stay healthy and optimize performance. Today: Cross Country.
Key dates
Kentucky: first competition Aug. 22; region meets Oct. 29; state meet Nov. 5. Ohio: first competition Aug. 22; district meets Oct. 22; region meets Oct. 29; state meet Nov. 5.
Common injuries
Among the most prevalent are shin splints, tendinitis of the knee, ankle sprains and stress fractures of the leg, Stacey McConnell, a St. Elizabeth Healthcare physical therapist and avid runner, told Healthy Headlines.
Ounce of prevention
Ankle sprains, knee tendinitis, shin splints and stress fractures can be caused and/or exacerbated by running on uneven surfaces; that’s pretty tough to avoid in the sport of cross country, and why it’s vital to pay attention to proper equipment and form.
Obviously the shoe is critical: It’s where the runner meets the off-road. Most high-school cross-country runners use both a training shoe and a race-day shoe. Runners World recommends testing training shoes by holding them by the heel and pushing the toe into the ground: “The shoe should bend in the front, where your foot bends, but not in the middle, where your foot doesn’t.” Fit is important, too. Be sure you have about a thumbnail’s length between the end of the shoe and your longest toes. Competition shoes are generally lighter, with spikes. If using spikes, RW says be sure the shoe still flexes beneath the ball of your foot.
Form, too, needs to be adjusted for cross-country running. To account for the change in terrain, McConnell said, runners should shorten their stride to keep their weight centered over their feet. “Changing direction quickly can challenge your balance,” he said. “You never know what you’re going to step on.”
Also, don’t forget to stay hydrated, McConnell said. Cramps can be an injury as devastating to your goals as any other, but are more preventable than most with a proper hydration regimen.
Pound of cure
Shin splints ““ pain along the tibia, or shin bone ““ are usually treatable with ice and rest, and over-the-counter inflammatories if needed. If symptoms persist, it could be a sign of a stress fracture, which would indicate a longer recovery period (six to eight weeks) and possible need for a cast or walking boot. “There’s nothing wrong with self-treating, but (after) two weeks is a good time to have (a certified athletic trainer or doctor) take a look at it,” McConnell said.
For ankle sprains, remember the acronym RICE (rest, ice, compression, elevation). Ankle sprains are graded 1-3, with three being the most severe. Length of recovery depends on severity of the injury. Patellar tendinitis also can be treated with ice, and you may be able to alleviate knee pain (and mitigate future injury) by stretching the hamstrings and strengthening ankles.
The last word
Don’t limit your workout regimen to the track or trail. Strengthening your calf muscles with heel raises, for example, can ward off knee pain. “A lot of people stretch those muscles but don’t strengthen them,” McConnell said. “Whether you’re looking for more strength or flexibility, you have to give your body what it needs. Just running isn’t enough.”
