Summer Running: Embrace the Heat and Optimize Your Workouts!

Summer is here, and for passionate runners, it’s time to hit the road or trail and soak up the sun. However, with rising temperatures and intense heat, running in the summer requires careful consideration and preparation to ensure safety and maximize performance. In this blog post, we’ll explore the best ways to run or work out in the scorching heat …

Mercy Sports Medicine

Mercy Sports Medicine – Foot Exercises to Prevent Injury

Flat feet or fallen arches (Pes planus) can cause a number of problems with your feet, ankles, shins, knees, and hips. The first thing you can do to avoid problems stemming from flat feet and aid in the prevention of injuries is ensuring you wear supportive shoes that provide good arch support. Our friends at Big River Running can help …

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Mercy Sports Medicine: 5 Tips for Staying Hydrated in Winter

While the colder weather is now upon us, it is still essential to maintain adequate hydration levels during training and running activities. They key is to maintain hydration throughout each day and making it a part of your daily routine, regardless of if it is a recovery day or a scheduled long run. Here are a few tips to help …

Mercy Sports Medicine

Mercy Sports Medicine: 3 Tips to Prevent Shin Splints

When the phrase “shin splints” is used, it is viewed as a generalization of a dull chronic pain that someone experiences in either one or both of their lower legs. The term “shin splints”, more frequently referred to as medial tibial stress syndrome in the medical community, refers to a type of pain that is likely resulting from excessive stress …

Mercy Sports Medicine

Mercy Sports Medicine: Recovery and Regeneration in Athletes

By Brian Bounds, MPT, ATC, CSCS Certified Athletic Trainer, Mercy Sports Medicine – Head Athletic Trainer, Saint Louis Football Club Why Recovery is Important – Recovery and regeneration is just as important to a training program as the actual training sessions. Combining quality training with quality rest results in an overall improvement. The better a  recovery, the more quickly the body is prepared …

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Mercy Sports Medicine: Counteract Sitting All Day at Work

By Daniel Herrin, MS, ATC Certified Athletic Trainer, Mercy Sports Medicine As a society, we all spend way too much time in the sitting position. This puts us at a disadvantage when it comes time for our workouts and exercise routines. No matter if you run every day of the week or once a week, here are a few tips that …

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Mercy Sports Medicine: Running Through & After Injury

Pain Is Your Check Engine Light If you have an injury, it is not a good idea to continue running through pain. Nor is it advised that you take medication to alleviate (and therefore masking) pain without other intervention. For example, when the check engine light goes on in a car, it is always a good idea to have your …

Mercy Sports Medicine

Mercy Sports Medicine: Why Strength Train?

Runners tend to focus on getting in miles instead of spending time doing other activities like strength training. Some statistics show that 66 percent of runners experience an injury annually. The good news is strength training is proven to reduce the risk of injury. This alone should tell you why you should spend time strength training! Why strength training helps reduce injury: …

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Mercy Sports Medicine: Ice or Heat

Ice and heat are one of the first things thought of when an injury occurs to help treat an injury and reduce pain. So what is better to use in the event of an injury, ice or heat? When an injury occurs, the body increases blood flow to the injured area to provide vital nutrients to the injured body part. …

Mercy Sports Medicine

Vitamin D and the Active Person

By: Brian L. Mahaffey, MD, MSPH, FAAFP For years, many people felt that dairy consumption and sun exposure provided all of a body’s needs for Vitamin D. We now know that most people do not produce enough Vitamin D with sun exposure or consume enough in their diets. Darker skin coloration and sunscreen use may block skin production. The accepted level of …