Live a Healthy Lifestyle and Avoid Injuries with the Right Preparation

By Jay McKinney

With an abundance of sunshine and recreational activities available, it’s no surprise that Colorado consistently ranks near the top for states with the most active lifestyles. Whether it’s skiing in the winter or any number of outdoor activities in the summer, Coloradans manage to stay active throughout the year, and their health is rewarded as a result. However, no one is immune to injury, and taking the right precautions is an essential aspect of living a healthy lifestyle.

One of the most common methods of exercise is running. Compared to other outdoor activities, running may seem to be one of the safest, but injuries can still occur. Just ask Dr. John Paul Elton, a board-certified orthopedic surgeon who specializes in foot and ankle injuries and has been serving his mountain community over the past 12 years.

“I see injured runners of all ages and disciplines — from school-aged children, just starting out in track or cross-country, to active elderly people, who are still keeping their bodies moving,” Elton says. “As we age, we tend to have more injuries during activity, but we are all susceptible to injury regardless of age or gender. I find that overuse injuries are prevalent in casual and professional runners but more frequent in middle-aged casual runners.”

Elton works for Vail-Summit Orthopaedics & Neurosurgery, and treats patients at clinic locations in Vail, Frisco and Edwards. According to him, overuse injuries like tendinitis and stress fractures are some of the most common foot and ankle injuries he treats. Along with overuse injuries, Elton sees a high number of ankle sprains especially among trail runners. With unpredictable surfaces, it makes sense that trail running would lead to more ankle injuries than running on a flat surface such as a sidewalk. But that shouldn’t deter Coloradans from getting out and enjoying the state’s beauty as they exercise.

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“It’s hard to predict or plan for an acute injury, such as an ankle sprain or Achilles tendon tear, but the overuse injuries typically have the same presentation: the runner increases their activity level too much too quickly,” Elton says. “Casual and professional runners are at risk for what we call training errors, where the mileage or the intensity of the running is increased faster than the body can handle. It takes some time for the bones, muscles, and tendons to accommodate for greater levels of activity, so it’s important to increase that activity progressively.”

In addition to monitoring the intensity of a workout, it is also crucial to have comfortable running shoes before heading out to the trail. Shoes that are worn out can also be hazardous when running, so runners are advised to buy new ones as needed.

“The number one piece of advice I give runners is to increase your mileage gradually and listen to what your body is telling you,” Elton says. “If you start to have pain, don’t ignore what could be a simple, easy fix or early warning sign and allow it to become a bigger problem further down the road.”

Dr. Elton’s team at Vail-Summit Orthopaedics & Neurosurgery is dedicated to putting the patient first. From conducting in-depth evaluations to rehabilitation and recovery, Dr. Elton works with his patients - getting them back to doing the activities they love. Schedule an appointment by calling (970) 476-7220 or visit DrElton.com to learn more.