Run away from Running injuries

bodies in motion

Race season is off to a fast start this Spring and regardless of your running experience, there are many chances for injuries. So, how do you avoid them? Well, there are a few ways and this article gives a few good tips for staying injury free.

Running is a great way to get in shape, but it can also lead to injuries. Knowing about common injuries and how to prevent them can keep you on track toward achieving your fitness goals.

Experts recommend the following strategies to prevent injuries:

Identify your running goals
You may choose to start running to improve your physique, lose weight, increase cardiovascular fitness, or socialize with friends. Whatever the reason, it’s a good idea to identify this goal when creating your exercise program. If you want to improve cardiovascular fitness, for instance, you should run at a quick pace to maximize your heart rate. If you’re running to lose weight or reduce body fat, it’s better to run at a slower rate for a longer time. Depending on your goal, your doctor or personal trainer may decide that a modest walking or jogging program is appropriate. Setting goals helps you follow a safe pace and keeps you from overexertion, which can result in injury.

Have a physical evaluation
Certain health problems may hamper your running performance and increase your risk for injury. Specifically, osteoporosis, arthritis, and other degenerative joint diseases can increase your injury risk. If you have any significant health issues, you should discuss these with your doctor before you start to run.

Warm up before your run and stretch after you run
Doing so can prevent some of the most common injuries. It’s most important to stretch muscles that move joints. These include the calf muscle, which moves the knee and ankle, and the hamstring, which moves the knee and hip. Walk or gently jog for 5 minutes. Cool down at the same pace for another 5 minutes at the end of your run.

Wear the correct shoes
Buying shoes at an athletic store, where a salesclerk can help you choose a shoe that fits your foot type, can help prevent injuries.

Common injuries
The following injuries are common among runners:
Achilles tendinitis
This injury is marked by dull or sharp pain along the back of the Achilles tendon, calf tightness, and early morning stiffness. Stretching can help prevent this injury. To treat it, rest, and stretch until the pain is gone.

Plantar fasciitis 
This injury is an inflammation of the plantar fascia, a thick, fibrous band of tissue in the bottom of the foot. Proper stretching can help prevent such an injury. Anti-inflammatory medication, stretching, and ice compresses help relieve pain.

Shin splints
This injury is caused by overuse or poor conditioning and worsened by running on hard surfaces. This injury causes pain on the inside of the shinbone. Shin splints are treated by complete rest and stretching until the pain is gone. You can relieve symptoms by stretching and using ice and anti-inflammatories. Once your symptoms have eased, you should make changes in the distance you run and your speed.


Blue Ridge Orthopaedic & Spine Center has on-site state-of-the-art technology to diagnosis and treat orthopaedic conditions.
Both of our offices are equipped with in-office radiology departments. Not only does this facilitate rapid diagnosis but it is also convenient for patients who may be experiencing pain or disability at the time of their visit. To schedule an appointment with
one of our board-certified and fellowship trained physicians, call our Warrenton office at 540-347-9220 or our Gainesville office at 703-743-2814.

Beth Holloway, RN, M.Ed. and Kim Larson APRN, FNP © 2000-2015 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.

Get Back on Track



Foot and Ankle Pain can have a debilitating effect on your daily life!

Many factors can lead to foot and ankle pain.  At Blue Ridge Orthopaedic and Spine Center, we treat foot and ankle injuries caused by work, sports-related injuries, fractures, deformities and disease using a variety of surgical and non-surgical methods.

Specialized treatments and surgical procedures –

  • Ankle and foot trauma
  • Tendonitis
  • Ligament sprains and tears
  • Achilles tendon
  • Heel pain
  • Plantar fasciitis
  • Bunions, hammer toes, claw toes
  • Ankle and foot arthritis
  • Flat feet deformities

The Foot and Ankle Center at Blue Ridge Orthopaedic and Spine Center brings together a highly qualified and experienced team to treat foot and ankle conditions caused from work and sports related injuries, fractures, deformities, congenital defects and disease.  To schedule an appointment with one of foot specialists please call 540.347.9220 or visit for more information.

What is a Joint Dislocation?


A joint dislocation happens when there is an irregular separation in the joint where two or more joints meet together.  Dislocations occur when extreme force (sudden impact or a fall) is put on a ligament allowing the bones to become disconnected.  The most common joint dislocations occur in the shoulder but the knees, hips, fingers, toes etc. are at risk too!

Signs and Symptoms –

  • Extreme Pain
  • Discoloration
  • Deformity of the joint
  • Immobility
  • Reduced muscle strength
  • Bruising

Get back into the game with Blue Ridge Orthopaedic and Spine Center’s sports medicine team.  Our sports medicine specialists are experts in the diagnosis, treatment, and prevention of common injuries that occur during sports or exercise.  There are many things to consider in caring for an athlete beyond the diagnosis.  This includes sport-specific rehabilitation and the time required to get back on the field.  We work directly with physical therapists to speed recovery and treat the whole patient.  Call us today @ 540.347.9220 to schedule an appointment with one of our sports medicine specialists or visit our website for more information.

Blue Ridge Orthopaedic and Spine Center can RESOLVE your Hand Pain!


While many people may think it would take a traumatic injury to affect the way they use their hands, non-traumatic injuries and chronic conditions can be just as problematic.  The physicians and therapists at Blue Ridge Orthopaedic and Spine Center are experienced in identifying and solving common hand problems.  If you need surgery, our fellowship-trained surgeons are the best in the region.  We treat many conditions and injuries, including:

  • Amputations
  • Burns
  • Carpal tunnel syndrome
  • Congenital conditions
  • De Quervain’s disease
  • Dupuytren’s contracture
  • Fractures
  • Ganglion cysts
  • Lacerations
  • Mallet Finger
  • Nail bed injuries
  • Reflex sympathetic dystrophy
  • Rotator cuff tear
  • Skier’s/goal keeper’s thumb
  • Tendon flexor injuries
  • Tennis elbow/lateral epicondylitis
  • Thoracic outlet syndrome
  • Trigger finger
  • Ulnar nerve compression

Hand Surgery

Our hand specialists are skilled at repairing and rehabilitating hand injuries caused by damaged tendons, nerves, blood vessels and joints, as well as fractured bones and burns, cuts or other damage to the skin.  With most hand injuries, a hand surgeon will examine you, and then discuss possible treatments for your problem.  Technology has greatly improved the ability to restore function and appearance.

Hand Therapy

Quality rehabilitation of the hand and arm is critical to returning to full function following hand injuries or surgery.  At Blue Ridge Orthopaedic and Spine Center, our hand therapists are certified in hand and occupational therapy.  Additionally, our staff includes physical therapists and rehabilitation specialists who provide specialized rehabilitation for patients with hand and upper extremity injuries or conditions, including therapeutic exercise, training in the use of prosthetics, and pain, wound and scar management.  Our staff is dedicated to providing comprehensive and individualized evaluation and treatment to help patients reach the highest level of function.

Call today to schedule an appointment!

To schedule an appointment with our hand specialists at Blue Ridge Orthopaedic and Spine Center, please call 540.347.9220 or visit us at

Is Knee Pain Preventing you from Living LIFE to the Fullest?



Knee pain is a widespread complaint for many people.  Who would think a small joint like the knee could produce such debilitating pain?  There are several factors that can cause knee pain such as arthritis, runner’s knee, bursitis, tendinitis, ligament sprains and tears, meniscus tears, bone fractures, and gout.

Healthy Knees

A healthy knee joint bends easily.  Cartilage, a smooth tissue, covers the ends of the thighbone and shinbone and the underside of the kneecap.  Healthy cartilage absorbs stress and allows the bones to glide freely over each other.  Joint fluid lubricates the cartilage surfaces, making movement even easier.

A Problem Knee

A problem knee is stiff or painful.  Cartilage cracks or wears away due to usage, inflammation, or injury.  Worn, roughened cartilage no longer allows the joint to glide freely, so it feels stiff.  As more cartilage wears away, exposed bones rub together when the knee bends causing pain.  With time, bone surfaces also become rough, making the pain much worse.

Understanding Knee Replacement

A knee prosthesis lets your knee bend easily again.  The roughened ends of the thighbone and shinbone and the underside of the kneecap are replaced with metal and strong plastic components.  With new smooth surfaces, the bones can once again glide freely.  A knee prosthesis does have limitations, but it can help you walk and move with greater comfort.

At Blue Ridge Orthopaedic and Spine Center, we recognize that painful joints can interfere with your sleep, limit daily mobility, or keep you from participating in activities that you love.  If managing your joint pain is no longer working, our team of joint replacement specialists can help by replacing all or part of your problem joint.  Please contact our joint specialists @ 540.347.9220 to schedule an appointment or simply for more information.