November 22, 2024 Breaking News, Latest News, and Videos

A Look At Overuse Injuries For Women Aged 50+:

I have to thank my former trainer, Adriane, for giving me the confidence to begin running for the first time at 50 years old. We started by running in a little circle in Palisades Park, then the circles got bigger, and then they turned into one mile and before I knew it, I was running three to five mile sessions with him. It was so fun!  

I never thought I could do it. I triumphantly started running 5K runs on a regular basis in between training sessions.   

When he thought I was ready, he coaxed me into training for the Los Angeles Marathon.  

“You can do it. If anyone has the drive and ambition you do,” he declared.   

So at 50 years old, I started training for the marathon. I joined a training group in Marina del Rey, and off I went. I was doing great until I went hiking with a friend around Christmas. I fell down a decline of loose rocks and injured my back.  

Damn! It turned out that I had a substantial herniated disk. My marathon training and dreams of running in the event came to a screeching halt. I endured a couple of years of going to chiropractors, surgeons, and physical therapists with no real results.  

The results finally came when I started training with weights. After about three months, my back stopped hurting. Now, it’s been a year and my back, as well as the rest of my body, is stronger than it’s ever been, thanks to the steadfast method of Fabian Lewkowicz (of Fit by Fabian).

I won’t be running this year, but perhaps I will begin to train for next year’s marathon. I recently spoke with Dr. Sharon Orrange, an internal medicine specialist affiliated with Keck Medicine of USC, about running and training in the post-50 years. A former marathon runner, she has worked the finish line of the LA Marathon several times. She advised me on the most common overuse injuries on women over 50, and what you can do about them:

Hip Injuries

Gluteus Medius Weakness: This muscle moves the hip away from the midline of your body and assists with pelvic stability during running. Weakness of this muscle causes pain with hip abduction and rotation. Treatment is physical therapy and correction of the way you run. Anti-inflammatories and massage will help as well.

Labral Tear

Dr. Orrange calls this the Lady Gaga injury as this is what she had surgery for (who could forget the gold wheelchair!). Physical therapy has mixed results; arthroscopic surgery works, but has a long downtime.

Knee Injuries

Overuse can lead to pain in the front of the knee that gets worse with more running. Taping and soft knee braces will help, but make sure you do this under the guidance of a medical professional. Icing after exercise and the right shoes are also key.

Foot & Ankle Injuries

Plantar fasciitis (PF) is the common cause of rear foot pain. Heavier, older runners are more at risk for PF. Stretches, icing, anti-inflammatories and physical therapy will get rid of this problem.

Achilles Tendonitis is seen more often in over-50 runners. The Achilles tendon gets stiffer as we get older. It gets worse with activity, better with rest.

Metatasalgia is pain in the ball of the foot. A metatarsal pad or custom orthotics may help.

Other Pain-In-The-Butt Pain

Toenail Injuries: Repetitive trauma to the nail or nail bed will give you a jogger’s toenail. This can be due to poorly fitting shoes, so make sure you have plenty of toe space in your shoes.

Chafing: Unlike men, women don’t have to worry about nipple chafing (eew), but women over 50 tend to have chafing between their thighs and under their arms. “Glide” is your best friend to prevent this!

Even though I won’t be running, you’ll still see me at the finish line this year, cheering my friends on, and helping them to reapply their Glide! Dr. Orrange informs me it wears off at mile 14…

Hot Flash Universe is the go-to source for women over 40 seeking insight into the hottest, most current trends, products, and issues. Topics are approached with candor, intellect, and a healthy dose of humor.

Barbara Bishop is President of Santa Monica-based BBPR, Inc. For comments or suggestions, email Barbara.bishop@bbprinc.com.

in News
<>Related Posts

Advance Auto Parts to Shutter 500 Stores, L.A. Might Be Affected

November 21, 2024

November 21, 2024

The Automotive Industry Faces Challenges From Inflation and Increased Competition From Chinese Automakers Advance Auto Parts announced plans to shutter...

TV Review: The Lincoln Lawyer

November 21, 2024

November 21, 2024

TV SERIES REVIEWTHE LINCOLN LAWYERRated TV-MA60 Minute TV SeriesThe first episode was released on May 13, 2022Three complete seasons of...

Santa Monica College Presents “Romeo and Juliet” Through Dec. 8

November 21, 2024

November 21, 2024

Directed by Perviz Sawoski With Music Direction by Gary Gray Santa Monica College’s Theatre Arts Department will stage William Shakespeare’s...

Video Shows Officer-Involved Shooting Outside SMPD Station

November 21, 2024

November 21, 2024

Officials Have Issued a Viewer Advisory, Cautioning That the Material May Be Distressing The Santa Monica Police Department has released...

Everytable’s Holiday Meal Collaboration To Support LA’s Unhoused Youth

November 21, 2024

November 21, 2024

Chef Created Thanksgiving Meal Benefits My Friend’s Place. Everytable, the mission-driven company committed to making scratch-cooked, nutritious meals accessible to...

Last Minute Additions to the Best Thanksgiving 2024 Feasts and Pies To Go

November 21, 2024

November 21, 2024

If Other Faves are Sold Out, Here’s All The Quality Places to Try Now Celebrity chefs Susan Feniger and Mary...

Santa Monica Place’s Value Falls by Nearly 60%: Report

November 20, 2024

November 20, 2024

Retail Vacancies Have Compounded the Mall’s Struggles Santa Monica Place, a high-profile shopping destination in Santa Monica, continues to face...

Bicyclist Killed in Early Morning Collision on Lincoln Blvd

November 20, 2024

November 20, 2024

Victim Struck by Two Vehicles; Drivers Cooperating with Investigation A 41-year-old bicyclist was fatally struck by two vehicles early Sunday,...

Annual Moby-Dick Reading Returning to Venice Beach

November 20, 2024

November 20, 2024

Readers, Ranging From Students to Celebrities, Will Take Turns Performing Excerpts From Herman Melville’s 1851 Classic The Venice Oceanarium will...

Santa Monica Security Guard Charged with Murder Following September Stabbing

November 19, 2024

November 19, 2024

Investigators Gathered Evidence, Interviewed Witnesses, and Reviewed Surveillance A 36-year-old security guard has been charged with murder in connection with...

Santa Monica High School Lockdown Triggered by False Alarm, Police Confirm

November 19, 2024

November 19, 2024

No Threat Found After Active Shooter Report Prompts Quick Response  Santa Monica High School (SaMoHi) went into lockdown Tuesday afternoon...

Film Review: Wicked

November 19, 2024

November 19, 2024

By Dolores Quintana Director John Chu (Crazy Rich Asians, In The Heights) has crafted an effervescent take on the blockbuster...

Here’s Who The Lakers Will Honor Next With a Statue Outside Crypto.com Arena: Report

November 18, 2024

November 18, 2024

Before Coaching, He Was an NBA Player for a Decade, Spending Five Seasons With the Lakers and Winning a Championship...

SMPD Investigate Booby Trap Incident on Exposition Boulevard

November 18, 2024

November 18, 2024

The Incident Prompted a Response From the Los Angeles County Bomb Squad and Led to Felony Charges A 61-year-old man...

Traffic Safety Set to be Bolstered in Santa Monica With $300K Grant

November 18, 2024

November 18, 2024

The Grant Will Fund Initiatives to Address Causes of Traffic Collisions, Including DUI Checkpoints and Patrols The Santa Monica Police...