Tips to Prevent Injuries from Running

Prevent Running Injuries
Proper fitting running shoes can help prevent injury


There can be many causes for the aches and pains associated with running, but sometimes it is as simple as wearing the wrong running shoe. Improperly fitting sport shoes can lead to a variety of painful foot, ankle, knee and hip conditions, according the ONS Sports Medicine specialist Katherine B. Vadasdi, MD.

“The best running shoe is one that keeps the foot in a neutral position. It’s important to know if your feet are neutral when you stand or run, or if they are pronated (roll to the inner side of the foot) or supinated (roll to the outside of the foot),” said Dr. Vadasdi.  In general, people whose feet have low arches tend to pronate, while people with high arches tend to supinate. Today there are dozens models of sports shoes that are specifically designed to support each of these conditions. Knowing your foot’s anatomy will help you make the right decision.


The other thing you have to consider is the type of running that you do. This will determine the level of cushioning and stability you will need. For instance, trail runners need a shoe that offers more stability for the rugged terrain. A marathon runner may need a training shoe with more cushion. An athlete training for shorter distances may use a track shoe.

Past injuries should also be taken into consideration when making your selection. If you’ve had plantar fasciitis, for instance, an over-the-counter insert may help put your foot in a more neutral position. If you’ve had hamstring tendinitis or tightness in your calves, you should opt for a greater heel to toe incline – called an offset.


When you get a new pair of running shoes, gradually introduce them into your routine, using them only two times in the first week or two alternating with your previous pair, and then gradually increase the numbers of days that you run in them. It can be difficult to determine if your running shoes are at the root of your pain, but in general, if you develop a new pain or discomfort shortly after switching running shoes, stop using them until the pain is resolved. Consult a physician if the pain persists for more than a week.

“Maximizing Your Child’s Athletic Potential” Success

Dr. Delos with Allan Houston

Last Thursday’s talk on “Maximizing Your Child’s Athletic Potential” was a success. A big thank you goes out to the Junior League of Greenwich for making it possible with their focus on improving the community and empowering others to further health and education! Ultimately they brought together the perfect combination of experts to inform the public about the youth and the sports they love.

Dr. Delos, of ONS and Greenwich Hospital, was a panel speaker at this event. He specializes in sports medicine and arthroscopic treatment of knee and shoulder disorders. Before ONS, Dr. Delos was the Assistant NFL Team Physician for the New York Giants and was team physician for a number of local high school and college athletes.

Other panel members consisted of Andy Barr, Director of Performance and Rehab for the New York Knicks, Mubarak “Bar” Malik, Head of Strength and Conditioning for the New York Knicks, and Allan Houston, one of NBA’s all-time greatest long range shooters and Olympic gold medalist, as the moderator. Each participant reinforced the importance of parents taking interest in the development of their young athlete and properly guiding them to the path of success. Parents attending this event were very attentive, and came prepared with questions.

Conversations covered the fundamental topics, like proper sleep habits and nutrition. For example, a young athlete’s nutrition should increase in relation to the amount of activity they experience daily. This may be common knowledge to an adult but for an adolescent, proper amounts of sleep and good nutrition that balances the amount of activity should be added to their routine.

Aside from the basic topics of discussion, there was a myth to be busted as well; to find out the details of the myth and for more information about the questions that were asked at the event, please read the article written by the Greenwich Freepress.

Photography credit goes to the Delos family, thank you!

ONS Physiatrist, Christopher Sahler, MD on post New York City Marathon Tips for Runners

Christopher Sahler, MD
Christopher Sahler, MD

Christopher S. Sahler, MD of ONS is an interventional physiatrists specializing in sports medicine. His focus is non-operative treatment of musculoskeletal injuries, restoring proper function, reducing pain and promoting active lifestyles.

“Each year 50,000 people participate in the NYC marathon. If you are in that group and completed the race this past weekend, congratulations! It is an exciting accomplishment that you will remember for the rest of your life.

Now that the race is over, there are a few key points to remember that will help to maximize your recovery and minimize pain. Many athletes experience worsening soreness over the following days after the race. This is known as delayed onset muscle soreness and typically is most painful 48-72 hours later. After the race, your body is in a depleted state so it is important to take in plenty of water and healthy food. A combination of complex carbohydrates and protein help the muscles to repair themselves and re-build their energy stores. It is also recommended that you perform light, short duration activities such as walking, gentle jogging, biking, swimming etc. This helps to increase blood flow to the muscles and tissues that need the nutrients the most and helps to wash away the built up metabolic byproducts such as lactic acid. Gentle stretching and soaking in a warm bath may also help loosen up the muscles. Depending on your previous activity level, it is important to give your body time off before re-starting any intense exercise routines. Most runners should take at least one month off.

Congratulations again on the race!”

Dr. Sahler will present “Exercise as Treatment for Chronic Pain.” Learn how exercise can be used as a safe and effective treatment for chronic pain conditions. This free health seminar will be in the Noble Conference room at Greenwich Hospital Tuesday, December 2 at 6:00 p.m.  To register call 203-863-4277 or register online at


Ski Seminar draws dedicated group of Winter Sports Lovers

Skip Beitzel of Hickory and Tweed in Armonk, New York brought some of the latest equipment and spoke with guests.

The ONS Foundation for Clinical Research and Education presented their 9th annual Ski Conditioning and Injury Prevention Seminar on Tuesday evening, December 7 at ONS on Valley Drive.  Orthopedic surgeons Dr. Steven Hindman and Dr. Tim Greene addressed 46 eager skiers on a range of topics from the most common skiing injuries to injury prevention strategies and information on the latest treatments for injuries such as a ruptured ACL. Chalon Lefebvre, PT of ONS Physical Therapy gave a presentation about the benefits of adopting a ski conditioning and strengthening exercise program before going skiing.

All the presenters agreed that each year, excited skiers and snowboarders head to the slopes but many do little to prepare for the physical demands of their sport. Even the best athletes are susceptible to injury when under-prepared muscles engage in activity they haven’t done for many months. “Physical conditioning can make all the difference,” said Dr. Hindman. “Most people go from the car to the ski lift without even a single stretch. Skiing requires muscles and muscle groups that are used very little the rest of the year. If you don’t prepare, your risk for injury increases.”

“Don’t think you will ski yourself into shape,” warned Ms. Lefevbre, who was a ski racer in Vermont. “The sooner you begin a conditioning program, the better off you’ll be. Start with basic stretches and strengthening exercises and build slowly. It’s never too late to benefit from a program. Find one that’s geared to winter mountain sports and you won’t be making an

Dr. Tim Greene, who worked with the US Ski Team, said you can tell by the conditions on the mountain what kind of injuries are most likely to occur.

appointment to see me in the coming months.”

“Have a good time on the slopes but be mindful of injury factors that I call, the three Ts; Tiredness, Terrain and Timing,” said Dr. Greene who worked with the US Ski Team in Vail, CO during his Fellowship training. “Your risk for injury goes up when you’re tired, when the terrain conditions aren’t good, and at the end of the day when the light and the conditions have deteriorated, and you become fatigued.”

Register Now for a Free Sports Concussion Seminar on September 14


Sports Concussion: Know the Facts! a free sports injury prevention seminar for middle and high school-age kids will take place on Tuesday, September 14 at 7 p.m. at the Eastern Greenwich Civic Center in Old Greenwich.  The program, which is presented by the ONS Foundation for Clinical Research and Education and the OGRCC, is open to students, parents, coaches and trainers.  Neurosurgeon Dr. Scott Simon and Greenwich High School athletic trainer and concussion management coordinator/ImPACT test supervisor Peter Falla will discuss the latest concussion management strategies and the ImPACT Test. The seminar is free of charge. Refreshments will be served.  Registration is required. Call (203) 637-3659 or email [email protected] to register.

The ONS Foundation wants to raise awareness about the risk of concussion and help educate athletes and their parents about concussion signs and symptoms. “Concussions are the hot topic in the NFL and on high school and college campuses across the country,” says Dr. Simon. “Concussion is the most common type of brain injury sustained in sports and most concussions do NOT involve a loss of consciousness. Many people don’t realize that you can sustain a concussion even if you don’t hit your head. Multiple concussions can have cumulative and long-lasting life consequences.” Continue reading “Register Now for a Free Sports Concussion Seminar on September 14”