Cross Training- Friend or Foe?

Whether you're recovering from the Charleston Marathon/Half, preparing for the Cooper River Bridge Run or just simply a routine runner you should ALWAYS make sure you are Cross Training (yes, even if you aren't preparing for an event).

"Cross Training builds strength and flexibility in muscles that running doesn't utilize. It prevents injury by correcting muscular imbalances. Runners have their obvious strengths: power, endurance, tenacity. But within those strengths lies the potential for weakness: quads that overpower our hamstrings, neglected upper bodies, and poor flexibility—qualities that could lead to problems and/or injuries." ~ Runners World

Cross-Training could be swimming, biking, yoga, pilates, weight lifting, walking or other forms of aerobic training. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

If you are suffering from shin splints, heel pain, achey ankles or feet it may be due to a lack of cross training. By seeing us we can evaluate your problem and have you back on your feet in no time!


Charleston Office~Dr. Adam Brown
615 Wesley Dr. Ste 340 Charleston, SC 29407 (843)-225-5575

Mt. Pleasant Office~Dr. Andrew Saffer
501 Bramson Ct. Ste 301 Mt Pleasant, SC 29464 (843)-654-8250

The Dreaded Shin Splints

Shin splints seem like a normal side effect to activity, but the truth is a few simple precautions can stop your pain. Shin splints refer to pain on either side of the leg bone that is caused by muscle or tendon inflammation.

Shin splints are often related to a collapsing arch (flat foot), but may be caused by a muscle imbalance between opposing muscle groups in the leg due to increasing intensity or distance of workouts, or due to a lack of cross training (strengthening all your muscles not just the ones used in your sport).

At the other extreme are people with "high arch feet". These feet are very tight-jointed and do not yield enough upon impact. Common rigid foot running injuries are stress fractures, ball of the foot pain, and shin splints.

In addition, wearing the wrong time of athletic shoe for your feet or not replacing shoes at the proper time can also increase the risk of getting shin splints. Proper stretching before and after exercise and sports can help to alleviate the occurrence of shin splints and to reduce the pain in already existing ones.

In severe cases we recommend corrective shoes, or orthotics (corrective shoe inserts) to help prevent shin splints.

As you can see many people across the board suffer from this issue. Being proactive with your footwear and proper stretching can save you a lot of down time, corrective measures, money and pain in the long run. If you are suffering from pain or would like ideas on stretches and preventative measures please contact us today.