running warm-up

Five Tips for an Awesome Race

We’re counting down to ready-set-go with the second annual Bodies in Motion 5k and 10k races, and the 1 Mile Fun Run. The event kicks off at 8 a.m. on Sunday, May 19. Have you registered yet? If not, there’s still time! Click here to register via the Bodies in Motion 5k & 10k website.

Once you’ve registered, it’s all about being ready. Whether you’re prepping for Bodies in Motion or another race, here are five tips that will help you get the most out of your race day:

  1. Take it easy. The week before your race is a good time to slow down and go easy with your workouts. Give your body a chance to rest up and be at its best by race day. You’ll still want to get some runs in, but keep them short and snappy. Nothing long and tiring.
  2. Get hydrated. Spend the day before the race priming your body with plenty of water. It’s also good to avoid alcohol and caffeine the day before a race or big run. Sure, your morning cup of coffee is fine. But, try to resist that double espresso in the afternoon. Your body will thank you come race day.Bodies in Motion 5k Race 2012
  3. Stick with your tried-and-true shoes. Now is not the time to be breaking in a new pair of running shoes, no matter how great they look on your feet. Stick with the shoes you’ve been training with, and leave the new shoes for after the race. That will give you plenty of time to break them in gradually.
  4. Eat a normal breakfast. Resist the temptation to load up on a “special” breakfast. Instead, stick with what your body is used to, whether that’s a bowl of cereal and fruit, or a three-egg omelet with bacon and hash browns.
  5. Warm-up and stretch. Before the race, spend 20 minutes warming up your muscles and stretching out your legs. A brisk 20-minute walk will do wonders for loosening up your running muscles. Follow your warm-up with a round of leg stretches, and you’ll be ready to go when the race begins.

We’re proud to be a sponsor of the 2013 Bodies in Motion 5k & 10k, and are looking forward to seeing you bright and early on Sunday, May 19. It should be a great day of running, fun and community. And, all for a good cause too! All proceeds will go to the Blue Ridge Community Foundation, which will then direct funds to local nonprofits and charitable organizations in need of support. Their goal is to raise more than $25,000 for local organizations in need. We’ll be there to help out. Will you join us?


Click here to learn more about the race: Bodies in Motion 5k & 10k

It’s March Madness! Prepare Yourself!


Do you play hard?  These injuries are the most common injuries in basketball.

  • Finger Jams – Finger joint pain and swelling from an impact injury which can lead to dislocation, fractures and ligament tears.
  • Hamstring Strains – Excessive stretch or tear of muscle fibers and other related tissues.  Pain can be moderate to extremely heavy in the back of the leg just over the knee.
  • Patella Tendonitis – Also known as jumper’s knee.  This injury is caused from overuse from repetitive overloading of the extensor mechanism of the knee.  Most commonly, pain is felt with an aching feeling in the anterior knee.  May lead to complete tendon tear which requires surgery.
  • Achilles Tendonitis – Inflammation and pain of the large tendon in the back of the ankle caused by overuse.
  • Shin Splints – Commonly found in athletes that run often.  This condition is characterized by pain in the lower part of the leg between the knee and the ankle.
  • Ankle Sprain – A partial or complete tearing of the ligaments in the ankle.

Here are a few tips from to help keep you safe!

  • Maintain you’re fitness.  Be sure you are in good physical condition at the start of basketball season.
  • Make it a part of your routine to warm up and stretch.  Research studies have shown that cold muscles are more prone to injury.
  • Hydrate.  Even small levels of dehydration can hurt you’re athletic performance.  Drink 24 ounces of non-caffeinated fluid 2 hours before exercise.
  • Use of proper equipment.  Shoes, ankle supports, knee and elbow pads, mouth guards, and safety glasses are all critical equipment tools to arm yourself with.
  • Ensure a safe environment.  Make sure courts are free of debris that can be hazardous when playing.
  • If you are injured make sure all signs of injury are gone before returning to play.
  • Prevent overuse injuries.  Limit the number of teams you play on in a season.  When playing on more than one team you are at risk for overuse injuries.

Blue Ridge Orthopaedic and Spine Center offers the most comprehensive care under one roof.  Whether you need to be seen for sprains, strains, or other serious sports injuries our team of specialists can help.

We will help you achieve your goals of getting back in the game!

Call us today at (540) 347-9220 to schedule an appointment with one of our specialists.

Runners: Don’t Let Lower Back Pain Slow You Down

Running can be a very beneficial part of a workout routine. However, like most exercises, if not done correctly or with proper preparation, a good run can do more harm that good.

A proper warm-up is an important part of a good running regimen.Many people associate running with putting stress on lower extremities, like knees and feet. While that’s true, running also puts a lot of stress on your back. Here are some tips from Spine-Health to help make sure a painful lower back doesn’t sidetrack your running.

  • Warm up properly before you run. This post offers a few tips on stretching and preparing for a run.
  • Stretch your hamstrings regularly—twice a day is good—to minimize stress across the low back
  • Muscle toning and strength training will help your back—and your entire core—stay strong.
  • Wear comfortable, supportive shoes. This article from the American Academy of Podiatric Sports Medicine offers guidance on proper running shoe selection.
  • If possible, run on softer surfaces, like a rubber track or dirt/grass. Avoid running on cement if at all possible—it is harder than even asphalt, and the harder the surface, the more punishment your body must absorb.

Of course, you should always consult with your doctor before starting or making drastic changes to your workout regimen.

Are you experiencing pain from having pushed your workout routine a bit too much? Our team can help. Contact us and we’ll be happy to talk to you.