Back to Training Tips Table of Contents.
Stitches, sharp pains that develop in the abdomen when running, have ruined many a workout. A few simple steps can chase them from your training routine. "You don't have to be a runner to experience stitches," said David Brennan, an exercise physiologist at Baylor College of Medicine in Houston. "Anyone who participates in activities that involve jogging or running knows stitches can develop without warning and cause significant discomfort. Breathing techniques can relieve the pain."
Brennan recommends exhaling with force with every stride. "If the stitch is on the right side of the abdomen, push your breath out when your left foot hits the ground, and use the opposite approach if the pain is on the left side," he said. "It is also helpful to breathe more with your stomach muscles, contracting them in and out with each breath." To help prevent stitches, Brennan suggests strengthening your abdominal muscles and gradually increasing the intensity and duration of your workouts.
Make Sure the Shoe Fits
What kind of feet do you have?
While that might seem like a strange question, knowing the answer is vital to choosing the proper athletic shoe and, in turn, reducing your risk of injury. "It is best to get some professional advice when it comes to determining foot type," said Dr. John Cianca, a sports-medicine expert at Baylor College of Medicine in Houston. "It could be a podiatrist, an orthopedic specialist, or a physical-medicine expert somebody who has an understanding of how feet respond to the impact associated with sports."
There are three types of feet, and knowing the characteristics of each will help you understand how to select the proper shoe: pronator (feet roll inward too much when running); supinator (not enough motion when running); and neutral (normal motion). "There are shoes specifically designed for each foot type, and if you do not match the right shoe to the right type, you can significantly increase your risk of injury not only in the feet, but up through the legs as well," said Cianca.
New Treatment for Arthritic Knees
A new treatment for arthritis that strikes knees can help some people return to a more active lifestyle. "Arthritic knees tend to be missing a natural fluid that protects the joint," said Dr. David Lintner, an orthopedic surgeon at Baylor College of Medicine in Houston. "Now there is evidence that replacing this lubrication provides at least temporary relief from arthritis." The Food and Drug Administration recently approved two gel-like substances designed to be injected in the knee to substitute for the body's natural fluid.
"With the injections, you can have relief that lasts six months, perhaps more, without taking anti-inflammatory medications," Lintner said. This can help people increase their activity one of the keys to preventing arthritis. Exercise, such as walking and bicycling, helps build muscles in the legs, which support and protect the knee.
