With Thanksgiving just around the corner, some of us are planning a day of family fun and feasting and at the same time, training for November 5Ks, 10Ks, and marathons! ORTHOKnox is excited for Knoxville’s upcoming races, has tips for preventing injuries during training, and is on standby in case of a stress fracture, hamstring injury, or bursitis so we can provide you with the best care and get you back to training and Thanksgiving feasting!
November Races in Knoxville TN
Again this Thanksgiving, Fleet Feet is hosting Knoxville’s Hot to Trot! You can race in a 5K, 10K, or family fun 1 mile run in Turkey Creek on Thanksgiving morning. All proceeds benefit A Hand Up for Women which is a program that helps women become self-sufficient through mentorship, education, spiritual development, and encouragement. So get on your running shoes and start your Thanksgiving off with a family run!
Meanwhile, Regal Entertainment Group Knoxville is hosting the Turkey Trot and Little Gobbler Run in downtown Knoxville! The race is a loop starting at The Mill and Mine on West Depot. Donations can be made to the RunKNOX Scholarship Program which provides scholarships for the Knoxville Track Club.
A full list of November races in the Knoxville area can be found on Running in the USA’s website.
Preventing Training Injuries
- Avoid Intense Workouts
Do not add any intensive workouts too close to race time. This could add extra stress to your body and cause injury that will keep you out of the race.
- Get Plenty of Sleep
Your body needs time to recover in between training and it is important for you to be alert to avoid falls or sprains.
- Hydrate and Avoid Changes in Diet
Make sure you are meeting your body’s increased nutrition needs as you train, but it can be harmful to drastically change your food intake too close to a race. Make sure to hydrate to ensure your body can properly transport nutrients, lubricate your joints, and maintain body temperature as you train.
- Treat Any Existing Problems
If you are experiencing minor pain or irritations during training, it is usually best to consult a physical therapist. The earlier you get treatment, the earlier you can start recovering and working to prevent future injury.
Dynamic stretching helps prepare your body for exercise by increasing your range of motion. Also, stretching after warming up helps reduce your risk of acute injury.
Common Injuries and Treatment
Stress Fractures: common in the shins and feet, these fractures occur when there is repetitive stress on the bone such as during running. It is best to stop running and schedule an appointment with ORTHOKnox to start your recovery and get you back in training.
Pulled or Overused Hamstrings: sudden hamstring pain usually requires treatment. While it may be tempting to try to “run it off,” pulled or overused hamstrings can worsen if not treated timely. Strengthening your hamstrings can help prevent future injury.
Bursitis: inflammation of fluid-filled pads near the hip and knee joints. Start with RICE: rest, ice, compression, and elevation. If the pain or swelling persists, schedule an appointment with ORTHOKnox. You may need treatment, and our physical therapists can help you strengthen the surrounding muscles to prevent future injury.
For more information about how ORTHOKnox can treat your training injury, call (865) 251-3030, or fill out our easy-to-use online appointment request form. We look forward to hearing from you.