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In the long run

Running is a good form of aerobic activity that increases your heart rate and makes you breathe harder. This helps increase your heart and lung fitness.

While running and other forms of aerobic activity can improve your health, it’s equally important to listen to your body.

Some people equate pain with muscle growth but pain does not necessarily equate to gain, according to Dr Andrew Quoc Dutton, orthopaedic surgeon at SMG Orthopaedic Group (Mount Elizabeth Hospital).

“It is not normal to experience pain. Temporary aching after a run is common and is usually due to the build-up of lactic acid in the muscles as part of the energy consumption. However, distinct pain, swelling or continued discomfort should be assessed.

“If there is persistent pain, swelling or discomfort for more than three days, then this usually indicates that there may be something more serious causing these symptoms,” he added.

RUNNING WOUNDED

Common running-related injuries include sprains, iliotibial band (IB) syndrome and shin splints.

Sprains can usually be treated by getting plenty of rest and possibly using crutches until you are able to walk without feeling pain, according to webmd.com. Applying an ice pack for 10 to 20 minutes every one to two hours during the day and using a compression wrap also helps. Elevating your foot may also help decrease swelling.

IB syndrome causes pain over the outer aspect of the knee due to friction between the band and the knee bone, said Dr Dutton. He recommended cutting back on exercise, stretching before exercise and icing the area after activity.

Medial tibial stress injuries, more commonly known as shin splints, are usually caused by a sudden increase in frequency or intensity of impact exercises. This damages the bone’s internal architecture and is usually associated with bone marrow swelling. 

Said Dr Dutton: “Shin splints require lots of rest, stretching exercises and taking it slow when you return to running."

THE ROAD TO RECOVERY

But what if the pain isn’t alleviated or worsens? This may signal that you need specialist help. Some of the more serious warning signs are an inability to bear weight, severe unrelenting pain and a sudden and large amount of swelling over the injured area.

“Other signs include severe tenderness to the touch over the injured area and the joint feeling unstable,” added Dr Dutton.

Some people believe that “pushing through the pain” is the way to go, although this may not work out for the best. According to Dr Dutton, bone injuries usually take eight to 12 weeks to heal, while ligament and muscle problems need six to eight weeks. Ignoring any problems may delay the healing process, or even worsen the injury.  

For instance, ignoring shin splints and pushing on with your training programme may cause a hairline fracture of the shin bone. Left untreated, a meniscus tear may “propagate or become displaced and cause the knee to lock”, said Dr Dutton.

SPECIALISED TREATMENT

Specialists like Dr Dutton can make a critical difference in treating such injuries. One of the keys to successful treatment is getting up to speed with the extent of the running injury. This starts by the specialist taking a full history of the injury and the patient, followed by thorough physical examination, which in turn leads to a provisional diagnosis.

“After that, I would discuss various treatment options for the patient that may include medication, injections, physiotherapy, bracing or keyhole surgery,” he explained.

Even after the injury heals, patients still need to take it slow before donning their running shoes again. A rehabilitation period of two to three months is often needed before runners can hit the asphalt again. This is all the more reason not to ignore prolonged pain, so you can get back to enjoying your favourite exercise with minimum discomfort and delay.

FASTER APPOINTMENTS FOR AVIVA MYSHIELD CUSTOMERS

As part of a collaboration between Aviva and Alliance Healthcare, Aviva MyShield customers can enjoy expedited appointments – within three working days – with over 200 medical specialists, over 20 of whom are orthopaedic specialists. Nine out of 10 specialists in this network have at least 12 years of medical experience.

Here is a list of orthopaedic specialists within the network that you may contact if you or a loved one would like to explore a wider choice of treatments.

*The specialist listing is accurate as at Sept 6, 2016. To view the full list of specialists or make an appointment, go to www.aviva.com.sg/health-first.

Produced by the TODAY Special Projects Team. 

Aviva Ltd is not an agent, partner or in a joint-venture relationship with Alliance Healthcare Group. Alliance Healthcare ("AH") which expression shall include its Selection Committee and its related corporations) is not an agent of any of the above medical specialists nor are any of the medical specialists an agent of AH. Aviva Ltd or AH makes no representation or warranty whatsoever to the quality of the healthcare or services provided, and assumes no liability or responsibility for the acts, omissions or defaults of the clinics, specialist or any person providing the services. Claims eligibility is subject to the terms and conditions of the policy.

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