Q & A
Catherine Marie Reese, MD, CAQSM
Sports Medicine |
Spring TrainingAs the flowers bloom, the trees green, and the sun beckons us outside later each day, a glance down the Monon assures us that the outdoor fitness season is in full swing. We sat down with Dr. Catherine Reese, a primary care sports medicine doctor with Franciscan Health in Carmel, to get some advice on how to safely get into shape this spring.
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Q: Dr. Reese, what are your favorite activities to incorporate into your fitness routine now that the weather is warming up?
A: I’m a little bit of a jack-of-all-trades. Being outside in general is awesome. I like to run, and I usually run about 20-miles per week. I also enjoy hiking, biking, and paddle boarding. Q: What are some of the benefits of exercising out of doors? A: Mentally, being outside and being in nature has a calming effect. Outdoors, as opposed to being indoors, can give you an extra endorphin boost and is more enjoyable. Q: How should someone prepare to start a new physical activity or exercise routine? A: This depends on the activity and how new it is for you. If it’s running or biking, you want to make sure you have the right attire and gear. If you’re paddling, you might want to consider renting first before investing in new equipment. If it’s a sport you’ve never tried, maybe consider a lesson or two first. Q: What are some of the most common injuries you treat each spring? A: Injuries depend on the type of activity. Golfers elbow and tennis elbow are pretty common this time of year. Runner’s knee is what I see most of in the office, along with glute and hip issues. Q: Let’s talk about runner’s knee. What are some sensible ways to prevent this type of injury? A: I tell my patients to do a good warm up. Sitting for long periods turns off our glute muscles, which are important in hip stability, so we need a dynamic glute-activating warm up first, such as lunges or squats. Then, after the activity, rolling out the long muscles in the quads and hamstrings can also be helpful to prevent injury. Staying hydrated is important. If you are thirsty, you are already a little bit behind. Water is usually sufficient but you can add electrolytes too. |
Q: Why is it important to warm up, stretch and cool down?
A: Think about your muscle and tendons as one unit. When the muscle is warm, it is a lot more pliable and you can do much more with it. A movement based warm up brings blood flow to the muscles and warms them up. I would save static stretching for after the workout. Cooling down after is important to prevent stiffness. Our bodies need to be a mix of stable and flexible. In other words, you want to be able to move, but you don’t want to be too mobile. Q: When should I see a doctor if I become injured? A: If you start to have pain, you need to stop that activity and switch to a new activity. The old RICE (Rest, Ice, Compression and Elevation) adage is helpful, so you can try that and see if it helps alleviate the pain. If it gets better, gradually start adding the activity back in. If it gets worse then give me a call. If it’s so bad that you have a hard time walking or doing daily tasks, if you’re having trouble sleeping, or if it’s getting worse and not better, you should call a doctor. If a 5K, Half-Marathon or Full Marathon are in your running plans this spring or summer, Franciscan Health’s free online race training program can help you meet your goals with free tools. 
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Visit www.franciscanhealth.org/racetraining for more information.