Running is very accessibleit doesn't require any special equipment or a gym membershipwhich is why so many individuals decide to do it. Running can take a toll on the body, especially when the body is not used to the training or the training intensity changes too much in a short period of time. Injuries are more likely to occur when running without the proper warm-up or attire.Listed below are some common injuries that runners may face, as well as signs and symptoms to look out for.Plantar FasciitisThe plantar fascia is a band of tissue that connects the heel bone to the base of the toes. It supports the arch at the bottom of the foot. Plantar fasciitis occurs when the fascia tissue that links the heel to the base of the toes becomes inflamed. One of the main symptoms of plantar fasciitis is pain in the heel, especially after exercise or first thing in the morning.Achilles TendonitisThe achilles tendon is the band of tissue that connects the calf muscles at the back of the leg to the heel bone. Achilles tendonitis is an overuse injury to the achilles tendon. Symptoms can include a mild to severe ache or pain in the back of the leg or above the heel. Tenderness and stiffness in the morning, which gets better with activity, can also occur.IT (Iliotibial) Band SyndromeThe IT band is a thick band of tissue (ligament) that runs on the outside of the leg; it starts at the hip and extends to the outer side of the shinbone below the knee joint. IT band syndrome occurs when the band of tissue gets swollen and irritated from rubbing against the hip or knee bone. Symptoms can include hip or knee pain, redness, and warmth around the outside of the knee. The symptoms may start after exercise, and as they worsen, you will feel pain during exercise and during rest periods.Runners KneeRunners knee is a dull and aching pain that is felt behind the knee cap, especially where it meets the femur. Symptoms of runner's knee can include swelling, popping or grinding of the knee, and pain around or behind the knee.Ankle SprainAnkle sprains are one of the most common injuries that occur at all ages and at all activity levels. Ankle sprains occur when the ankle ligaments are stretched beyond their limits and tear. Sprains can range from a tiny tear to a complete tear of the ligament. Symptoms of ankle sprains can include swelling, pain, bruising, tenderness, and instability of the ankle.FracturesFractures are breaks or cracks in a bone. There are different kinds of fractures and different severities. Symptoms of fractures can include swelling, bruising, tenderness, or deformity. Fractures can occur in most bones; the most common area for fractures to occur in runners is in the foot or ankle.If you are experiencing any of the conditions or symptoms listed above, please call our office at 239 - 325 - 4090 to schedule an appointment for evaluation.

Often the hardest part of doing something new is getting started, and that's especially true about exercise. This article from AARP makes it easy to get started with the most important exercise to help you age healthy: squats. Five or ten squats are easy to do while you wait for the coffee to brew or the microwave to finish heating.Even when we're healthy we sometimes need a little extra help with the house or errands. Visit our website at www.rosehillathome.com to learn more about how Rose Hill Stay-at-Home Services can help you or a loved one stay in independent and at home.

Millions of older people fall each year, according to the Centers for Disease Control and Prevention (CDC). While younger people may not think much of a simple household trip, falls are much more serious than many realize. Their aftermath can drastically alter a persons quality of life, putting their physical and mental health at risk. Thats why fall prevention is so critically important.At ComForCare, our mission is to help older adults live at home safely and confidently for as long as possible. We work alongside families, providing not only expert care but also educational resources to support healthy relationships and healthy families. Lets take a look at why fall prevention matters, how to recognize risk factors, and what you can do to prevent falls!Why Fall Prevention MattersWhile not every fall results in a serious injury, one in five doesand the consequences can be life-altering. Falls are the most common cause of traumatic brain injuries and hip fractures, and they account for 3 million emergency department visits each year. And while its painful to think about, the CDC estimates that by 2030, falls could cause dozens of deaths per day.Even if the fall itself doesnt result in death, the complications can be devastating. Seniors may experience severely limited mobility and cognitive function, restricting their activities, leading to physical decline and even depression and social isolation. All of these outcomes are linked to a shorter lifespan.Most Common Risk Factors for a FallMedications: Some medications or combinations of medications can cause dizziness, lightheadedness, and delayed reaction times as side effects. Cognitive impairments: Alzheimers disease and dementia can slow down reaction times or make it easy to become distracted and overlook a fall risk.Nutritional deficiencies: Many older adults dont get enough protein or vitamin D in their diets, leading to muscle loss and weakness that increases the risk of falling.Lower body weakness: Many health conditions and simply aging itself can lead to weakness in the lower body or difficulties with walking and balance. Health care issues: blood pressure that is too low or too high, vision impairments, and even podiatric issues can all contribute to falls.What Can Seniors Do to Prevent Falls?For optimized comfort and safety at your or your loved ones home, use these steps to prevent falls!Home Safety InterventionsFall-proofing your home is one of the most important interventions you can make. To start, remove any throw rugs, floor clutter, or electrical cords that can be tripped over. Additional changes to consider include:Fixing any broken or uneven steps & flooringMoving furniture so loved ones using an assistive device like a cane or walker can easily navigate around itInstalling grab bars in bathroomsFor additional steps, download our fall risk reduction guide! To fully safeguard your loved one and account for their needs, you may also consider a personalized fall risk assessment. Exercises for Balance & StrengthIn some cases, older adults may need the help of a physical therapist or occupational therapist to regain their strength and balance. But all seniors can benefit from exercises to reduce the risk of falls. Even simple exercises can help! One of the easiest leg-strengthening exercises is the calf raise. From a standing position, rise up on your toes, keeping your heels above the ground. Then, slowly return to your normal position. Try doing three sets of ten calf raises with one to three minutes of rest in between. Call in a friend or family member to help with balance!Improve Awareness & Reduce the FearFall risk awareness sits at the middle of a spectrum. On one hand, some people dont realize that falls arent a normal part of aging and therefore dont understand their risk factors. On the other, some people become afraid, reducing or restricting healthy activities out of a fear of falling. Fall risk management programs like Gaitway are designed to help older adults overcome those fears and minimize their risks. Gaitway helps people view falls as controllable, set goals for increasing activity, and take manageable steps to reduce their fall risks at home.Consider In-Home CareIf your loved one has one or more fall risk factors or has fallen in the past, it may be time to consider in-home care. ComForCares caregivers are trained in all aspects of fall prevention, performing safety assessments and screenings, recommending adjustments to the home environment, and so much more. Our caregivers understand senior nutrition and can prepare meals to support their vitamin, mineral, protein, and hydration goals. They can provide mobility assistance to boost confidence and make getting around easier. They can manage medications and coordinate with healthcare providers. And above all, theyre an additional resource for families supporting elderly loved ones, establishing open lines of communication about fall fears and concerns.Schedule a Home Safety Evaluation with ComForCareBeing an active fall manager for a loved one is an important role. But it can be a lot to manage, and important things easily go unmanaged or unnoticed. If youre ready for a partner to close the gaps and provide an expert perspective, choose ComForCare. We provide in-home care services to help seniors age comfortably and safely at home. Well match your family member with a caregiver ideally suited to their preferences, personality, and needs so you can rest assured that theyre receiving the best assistance possible.Schedule a home safety evaluation with ComForCare today to protect your loved one and support their needs!Contact ComForCare to Be Matched with Your Perfect Caregiver call today, 720-575-5576.