Orthopedic Institute of Pennsylvania

Aches and Pains From Training, or Do You Have a Running Injury?

In this article:

Wondering Why You Have Pain When You Run?

Running can be one of the most effective ways to directly benefit from exercise. Along with the potential to burn calories and lose weight, running can also benefit the body by improving cardiovascular and cognitive health. Many studies show consistent running can help an individual live a longer life. With a list of positive health benefits, it’s no wonder why running is a popular exercise that is part of a variety of training programs for a wide range of sports.

Those who integrate running into their daily or weekly exercise regimens may expose themselves to negative health impacts. Like all other forms of exercise, running can irritate or harm the body. Intense running, prolonged running or even improper running can cause the muscles and joints mild to severe damage. If you are feeling aches and pains throughout your body after training, and wondering, “Why do you have pain when you run?” it’s essential to determine the cause of the discomfort. Though some symptoms are common, others can be the result of a running injury.

The Orthopedic Institute of Pennsylvania is one of Central PA’s top health care practices. We take great pride in providing compassionate and caring service to patients suffering from pain associated with the injuries running and rigorous physical training can cause. Our physicians believe knowledge is key to responsible exercise, which is why we’ve identified common symptoms that may or may not be indicative of a running injury. If you experience lasting pain that may have been the result of a training injury, we encourage you to schedule an appointment.

Are Body Aches and Pains From Training Normal?

Although exercising does provide the body with many health benefits, part of this process does involve some pain or discomfort. Muscle soreness can be a positive sign that your muscles are beginning to grow and develop. However, soreness can also be a sign that your muscles or joints are negatively receiving stress that could lead to aches, pains and potentially even an injury. There are a variety of causes of running injuries:

  • Poor form — If you are experiencing discomfort in your shoulders, back, arms or neck while running, your more significant could be the issue. Slight issues with your neck positioning, keeping your arms rigid or poor chest and shoulder posture could cause aches.
  • Inadequate stretching — If you’re not properly stretching throughout any portion of your training program, you may begin to experience muscle soreness during or after your run.
  • Incorrect footwear — Not only does your form influence your ability to run correctly, but your choice of footwear also impacts your performance. Shoes that are worn-out or old may no longer provide you with the support your muscles and joints need. Even new shoes can cause you discomfort if they do not fit correctly.

How Common Are Running Injuries?

Slight aches and pains are typical for those who integrate running into their training programs. Many of these symptoms are signs the body is improving in a healthy way. Unfortunately, even mild aches and pains could be symptoms of a much more serious health issue. Muscle and joint injuries are quite common among runners, and these ailments can range from temporary discomfort that requires rest to chronic pain that requires medical intervention.

Broadly, there are four separate categories of runners, based on the prevalence of their exercise. Marathon runners are the most intense of the group, and more than half these individuals suffer an injury each year. Only 32 percent of long-distance runners face running injuries annually, while 27 percent of novice runners incur injuries. However, novice runners are twice as likely to sustain an injury than those who run recreationally.

Regardless of whether an individual is focused on running or uses this exercise as part of their training regimen, all athletes can sustain an injury from running. Those who are beginning to run or are increasing their speed or distance may overextend themselves and cause physical pain. Even experienced runners and longtime athletes can suffer an injury due to overrunning.

Signs You’re Overrunning

Although exercise is healthy, too much exercise can be damaging to the body. Overtraining by overrunning could lead to minor aches and pains or major injuries to your muscles and joints. However, there are also other ways your body may alert you that your exercise routine is harmful. Signs that you may be overrunning include:

  • Changes in mood — Too much exercise can cause the body to limit the production of certain hormones that help regulate your mood. Without these hormones, you may find yourself more irritable or stressed than normal.
  • Frequent sicknesses — Improperly increasing the intensity or duration of your workout could negatively impact your immune system, opening your body up to the added potential of contracting viruses.
  • Constant fatigue — Hormone changes that increase your stress level can also prevent you from getting the proper amount and quality of sleep you need, leaving you feeling regularly fatigued throughout the day.
  • Trouble sleeping — Another way an excess of exercise impacts your body is by disrupting your body’s circadian rhythms, causing you to have trouble falling and staying asleep.
  • Heaviness in the legs — Lack of sleep also prevents your muscles from healing correctly after each exercise routine. If you don’t give your muscles time to recuperate, you may feel soreness when you attempt to exercise again.

Common Aches and Pains From Running

There are many areas of the body where you may feel mild or moderate discomfort while running. Many of these symptoms will present themselves below the waist as pain in your legs, feet, thighs, shins, knees or ankles after running. Aches and pains may be apparent before, during or after exercise. Some discomfort may immediately dissipate when activity ceases, while other irritations may linger for days or weeks.

Runner’s Knee

Patellofemoral pain syndrome, more commonly called runner’s knee, is a common condition among those who engage in high amounts of cardio activity. Over-exercising or abnormal tracking of the kneecap could cause symptoms which include dull pains at the front of the knee and popping or cracking sounds when the knee is in motion. These symptoms can be apparent during exercise or regular daily activity.

Shin Splints

There is a close association between running and this common exercise problem, and runners especially are at a higher risk of feeling this discomfort. Shin splints can develop when novice runners overextend themselves as they begin exercising, or when consistent runners change the intensity or duration of their workouts. When the muscles, tendons and bone tissue around the tibia bone become stressed from overwork, they cause the runner to feel pain around the area where the muscles connect to the shin bone.

Sudden changes in the intensity of duration of physical activity can cause shin splints. Individuals who are naturally flat-footed or who are using inadequate footwear may develop this discomfort. Symptoms include sharp or dull throbbing during or after exercise and when touching the area. Shin splint symptoms may also be signs of chronic exertional compartment syndrome, which occurs when the pressure in the shin muscles builds.

Plantar Fasciitis

As the most common cause of pain on the bottom of the heel, plantar fasciitis results from the tissues on the arch of the foot becoming irritated and inflamed from damage or tearing. Though this can occur in any individual, certain risk factors like high-impact or increased activity can increase the likelihood of symptoms. Pain or discomfort usually occurs after exercise or after long periods of inactivity.

Muscle Strain

A muscle strain, or a pulled muscle, is a familiar muscular condition athletes and nonathletes can face. A strain occurs when muscles or tendons get stretched or torn. Most mild strains may include symptoms like pain, muscle spasms, swelling around the area or the inability to move the affected muscle. Muscle strains can occur in all parts of the body.

Though the issues above are common training injuries and causes of pain when running, their symptoms may also be signs of a more serious underlying problem. If you experience pain or discomfort in your lower extremities before, during or after your run, we suggest you consult a physician. The doctors at the Orthopedic Institute of Pennsylvania specialize in evaluating, diagnosing and treating joint, bone and muscular conditions runners and other athletes engaging in rigorous training may face. We invite you to contact us and schedule an appointment.

Types of Running Injuries and Their Symptoms

Runners can alleviate many of their aches and pains with minimal resources, and they heal in a relatively brief time. Some of these conditions won’t require the individual to alter their exercise routine heavily. However, larger issues like injuries may need more detailed treatment plans that could include surgical procedures.

Iliotibial Band Syndrome

IT band syndrome is a common cause of knee pain in those who exercise, and can be challenging to treat. Pain results when friction causes the band to become inflamed and begin to rub against the bone. Discomfort is typically between the hip and the top of the knee. However, because the pain can be challenging to pinpoint, a medical professional may mistakenly diagnose IT band syndrome as another injury like a lateral meniscal tear or stress fracture.

Achilles Tendonitis

Achilles tendonitis is a common condition in which the Achilles tendon becomes irritated and inflamed from repeated stress. Depending on which part of the tendon it affects, this condition could manifest in one of two ways. Noninsertional Achilles tendonitis causes the middle portion of the tendon to tear, swell and thicken. Insertional Achilles tendonitis affects the lower part of the tendon and may cause bone spurs. Both forms of Achilles tendonitis may also cause the tendon fibers to calcify.

Stress Fractures

Stress fractures are some of the most common injuries athletes face due to overuse. Increased frequency or intensity while running or doing other forms of cardio can cause these fractures, as can other stressors like hard surfaces, improper equipment and added stress on the bones. More than half of stress fractures occur in the bones of the lower leg, placing runners at an increased risk. Pain is present during activity and recedes with rest. Untreated stress fractures could become breaks if runners place more stress on the area.

How to Tell the Difference Between a Running Injury and Normal Discomfort From Running and Rigorous Training

It can be difficult to determine whether the discomfort you’re feeling during or after your workout is a typical case of muscle soreness, or if you’ve sustained an injury. Though each case is unique, some features can help you begin to distinguish injury pain from soreness and discomfort.

Features of Aches and Discomfort

  • The sensation is tender and burning during exercise, but dull at rest.
  • The onset of the pain occurs during exercise or within the first one to three days of exercise.
  • The feeling lasts for two to three days before getting better.
  • The pain is only in the muscles.

Features of Pain

  • The sensation is sharp and acute at rest and during exercise.
  • The onset of the pain occurs during exercise or within the first day of exercise.
  • The feeling does not lessen or go away on its own.
  • The pain is in the muscles, as well as deeper in the joints.

Each person has a different tolerance for pain, and because many of these injuries could be masking themselves as mild soreness, it’s crucial to assess your symptoms before exercising again. If you believe your aches could potentially be a running injury, ask yourself the following questions:

  • Has your performance suffered because of the pain? Everyone has an off day, and it’s natural that your body may perform amazingly one day and averagely the next. However, if you see your performance consistently suffering as a result of this pain, it may be an injury. For instance, if your typical routine involves a five-mile run, but pain in your knee or lower leg prevents you from achieving that milestone, you should consult a physician.
  • Do you alter your stride to compensate for the pain? If you’ve had to change your gait to lessen the pain or its impact on you, you may have an injury. Not only is the untreated injury impacting your form, continuing to run improperly could cause new injuries to occur.
  • Does the pain remain consistent or increase while running? It’s natural to feel a little tight or sore as you start your run, especially if you frequently train rigorously. If these aches don’t subside or become painful as you continue running, this may be a sign that there’s an underlying injury. Consider contacting a doctor if you have tightness or leg pain after running.
  • Are your legs sore or swollen? Soreness and swelling are common after intense workouts, but when sharp pain accompanies swelling, it could be a symptom of much more. Always be aware of any inflammation that does not recede quickly.
  • Does the pain stick with you when you’re walking normally? Although it’s natural to feel a little sore right after your workout, your body should recover quickly enough to allow you to return to your daily activities. If you’re having trouble walking around naturally or cannot complete daily activities because of the pain you feel, you could have a severe injury.

Treatment for Running Injuries at OIP

Those who integrate running into their exercise routine should expect to feel some level of discomfort during their training. Though many aches and pains of the muscles, bones and joints can be common, some of these symptoms can also be warning signs that a more serious injury has occurred. It’s essential for individuals who participate in all activity levels to know how to recognize the difference between ordinary discomfort and unusual pain. Thankfully, the specialists at Orthopedic Institute of Pennsylvania have the knowledge and experience to diagnose and treat these conditions.

Our team of compassionate doctors is prepared to treat your injuries through a variety of surgical and nonsurgical treatment options. We’re proud to provide care for fractures, pain management and orthopedic injuries to the knees, feet, ankles, spine and more. Visit our website to learn more about our services and the talented physicians who have cared for families throughout Central Pennsylvania for years. We service patients throughout the region with our practices conveniently located in Camp Hill, Harrisburg, Carlisle, Hershey, Millersburg and Newport.

Don’t risk causing further harm to your body by neglecting a running injury. Call Orthopedic Institute of Pennsylvania today to schedule an appointment with a physician and identify the cause of your pain.

Ice vs. Heat for Injuries: How Do I Know Which Is Best?

In this article:

Heat for Injuries

Ice for Injuries

What’s better for inflammation, heat, or ice?

When Ice or Heat Isn’t Enough

Everyone experiences pain. Whether it’s a headache, a torn ligament, a sprained ankle or sore muscles, pain is just a fact of life for many people. Pain is our body’s way of telling us when something is wrong, whether it’s a new injury, a medical condition or the result of a long day on our feet. However, pain is not something anyone needs to tolerate.

Whatever the reason for pain, one undeniable fact remains: No one wants to be in pain. And, while modern medicine has produced a lot of reliable medications that are designed to help with various levels of pain, it’s not always necessary, or appropriate, to rely solely on medication to correct the problem.

That’s where ice and heat therapies come in. Depending on the source of your pain — arthritis, a new injury or a grueling workout — ice, heat or both can go a long way toward relieving your pain and improving the overall quality of your life.

Yes, we know most people are aware of this. And, if you’re like most people, you’ve likely got an ice pack stashed in your freezer and a heating pad tossed somewhere under your bathroom sink. But, do you know when to ice muscles vs heat them? Unfortunately, there is a lot of confusion out there over how to use them. Not only that, but if you choose wrong, you can make your problem worse, instead of better. Knowing how to use these two options for pain relief can go a long way in easing your pain and improving your comfort, whether you’re dealing with an injury or an ongoing chronic condition.

Heat for Injuries

While there’s no substitute for consulting with a doctor when pain occurs, having the knowledge to treat yourself can help you to stay more comfortable while you’re waiting for an appointment. Heat therapy is an excellent option because you can do it safely, effectively and easily at home.

The goal of heat therapy is to improve circulation and blood flow to raise the temperature around a specific area that has been injured or is experiencing pain of some kind. By increasing the temperature and improving circulation, heat can relax injured muscles, heal damaged tissues and improve flexibility.

Not only can heat calm pain flare-ups, but it is an excellent way to soothe muscle tension, stiffness and even chronic back pain. Muscle tension can spiral into many other problems, including headaches, which also cause pain. Relying on heat to relax your muscles can also relieve a lot of pain caused by stress and anxiety, in addition to chronic conditions or injuries. There’s a reason so many people swear by a relaxing hot bath or a stint in a sauna to improve their overall health and well-being.

How to Use Heat

You can administer heat therapy in two different forms: dry heat or moist heat. Dry heat is the kind that comes from heating pads or saunas, while moist heat comes from sources like steam towels or a hot bath or shower. Typically, when you’re using either form of heat therapy, you’ll only apply it to the specific part of your body that is in pain. The exception to this, obviously, is a hot shower or sauna, which tend to target your whole body. Of the two options, moist heat works faster, which means you won’t have to apply it as long as you would a dry heat. However, it can be messier, so it may not always be the best option.

As an aside, there are many different kinds of heating pads out there. If you opt to use an electric one, just make sure you don’t fall asleep while it’s on, or select one that has an automatic shutoff feature instead of remaining on until you switch it off.

When to Use Heat

Because the goal of heat therapy is to soothe and heal damaged tissues, it’s best to use heat when you are dealing with muscle pain or soreness. Doctors often recommend it to treat chronic muscle pain rather than a new injury — we’ll explain more about why later on. That’s not to say putting heat on an injury is out of the question — however, never apply heat to a new injury that is still swelling. Heat will make the swelling and pain worse, which is not what you want. You also should not apply heat if your body is already hot — for example, if you’re sweating. It won’t be effective.

One of the benefits of heat therapy is that you can apply it for longer than you can use ice. For minor aches and muscle tension, apply heat for 15 to 20 minutes at a time. If you’re treating more severe or widespread pain, longer heat sessions — such as a bath or sauna — may last from 30 minutes up to two hours.

We’ve said it before and we’ll say it again: Heat is an excellent way to ease pain and relax muscles. However, if you find yourself relying on heat over a long period without decreases in your pain levels, consult with your doctor. Heat is a good tool, but it’s not a substitute for necessary medical intervention.

One question many people have is whether it’s safe for pregnant women to use heat therapy. Because doctors advise against the use of hot tubs and saunas while pregnant, some people are worried even using a heating pad could be dangerous for women who are expecting a baby. That is because there are concerns over raising a pregnant woman’s body temperature and how it can affect the baby.

However, localized heat therapy is an excellent way for women to cope with the muscle aches and pains they experience during pregnancy, especially low back pain and muscle spasms. It doesn’t significantly raise a person’s core temperature, and there is absolutely nothing wrong with using a heating pad or moist towel to ease the inevitable pain that accompanies your increasing abdomen. Pregnant women should never apply heat directly to their abdomens, and, as we mentioned previously, pregnant women should always avoid full-body heat therapy like saunas or hot tubs.

Ice for Injuries

Unlike heat therapy, the goal of cold therapy is to slow circulation and blood flow to an infected area. It can reduce swelling and inflammation from an acute injury — that is, an injury that just happened — which in turn decreases pain and discomfort. That is because the cold also temporarily reduces the nerve activity around the affected area. Ice can also be an excellent option for someone who works out a lot, because an intense workout can cause swelling and pain.

How to Use Ice

Most of the time, ice therapy comes in one of four forms:

  1. Ice massage
  2. Ice packs
  3. Ice baths
  4. Coolant spray

In more extreme cases, your doctor may recommend using a cold therapy chamber, cryostretching or cryokinetics. But, you’ll typically need to do those activities under the observation of a medical professional, not on your own. For our discussion, we’re going to focus on the most common forms of ice therapy you can do in the comfort of your home.

Apply a cold pack directly to an affected area for a localized impact. Sometimes, you may need to use ice on a wider area or even your whole body — this is where an ice bath or massage may come in.

If you have wondered why ice hurts on your injury, you are probably making this common mistake. When you’re applying ice locally, make sure to wrap your ice pack in a towel. It should never directly touch your skin because the cold will hurt you. Unlike heat, you should only apply ice for short periods, though you can space out your sessions several times a day. In general, doctors recommend using ice therapy for 10 to 15 minutes at a time. Elevating the area you injured can also improve results. You can use a medical ice pack or, if one isn’t on hand, you can improvise with a bag of frozen vegetables or a plastic bag full of ice.

When to Use Ice

If you’re wondering, “Should I ice my injury?” here’s some additional advice. It’s best to use ice when an injury first happens, especially if you experience bruising and swelling at the site of your injury. Because it slows blood flow and circulation, ice can reduce bruising and swelling, which helps with pain and healing. Medical professionals don’t typically recommend ice for chronic muscle pain, although, as we’ll talk about later, there are exceptions to this rule.

Unlike heat, however, ice is not for everyone. It can cause some serious problems if people use it too much or incorrectly. People who have a sensory disorder that might prevent them from sensing pain shouldn’t use ice therapy without a doctor’s supervision. That’s because they may not be able to feel it if they leave the ice on their skin for too long, and then it may damage their skin. People who have cardiovascular disease, heart disease or issues with poor circulation should also avoid using ice therapy if they haven’t consulted with their doctor first.

Ice can also make your pain worse if you misuse it. For example, if your body is already cold, it will interfere with your ability to get warm, and it will also not effectively control and reduce your pain. Ice can also make your pain worse if you mistakenly use it to treat a tight muscle because it will make the muscle tighten and contract more, rather than relaxing it and easing the tightness that’s causing the pain. Sometimes this happens when people incorrectly identify the source of their pain. For example, this is common in people who struggle with pain in their neck or low back. They mistakenly apply ice to the affected areas, causing their muscles to tighten and spasm more instead of relaxing their muscles, which is what heat would do.

Should I Use Ice or Heat? How to Choose

Ice or heat: Which is better for an injury? We could fill pages with all the different scenarios where you might have to decide whether to use heat or ice to treat pain. But, as a general rule of thumb, we recommend this: If it’s bleeding or swelling, start with ice.

Depending on the extent of the injury, you may also want to go ahead and call your doctor. But, if you opt to wait, use ice for 48 hours. Then, if it’s still swollen and painful, definitely make a doctor’s appointment. This rule holds true even if you suspect you have injured a muscle.

What’s better for inflammation, heat, or ice?

Some other common questions are if heat can help heal a pulled muscle, or how long you should apply heat to the injury. While heat may be beneficial in the long term to heal the pulled muscle itself, ice may initially be the best treatment for the injury to reduce inflammation and the pain it causes.

If you’re sore or achy, start by applying localized heat to the area that’s bothering you.

Pay close attention to how your body reacts to the application of heat. Does your pain go away with a heating pad? If it doesn’t go away or the pain gets worse, stop using heat and call your doctor to set up an appointment to discuss the cause of your pain. Even if the heating pad does ease your pain, keep a close eye on how often you use heat to control your pain. If it becomes something you rely on a lot, you may still want to talk with a doctor about what’s causing your ongoing pain.

Sometimes doctors recommend alternating between ice and heat therapy, which is called “contrasting therapy.” One instance where this is a common recommendation is in patients with arthritis. Heat therapy can ease the joint stiffness that accompanies arthritis, while ice can treat swelling or acute pain that presents itself. Over time, someone who is suffering from arthritis may learn how to use both therapies to ease their pain, but only after consulting with a doctor.

We’ve said it before, but it’s worth repeating: Never use ice or heat therapy as an alternative to consulting with a doctor. Whenever you experience a significant injury or ongoing pain, it’s crucial to consult with a doctor you trust.

When Ice or Heat Isn’t Enough

If you have been injured or are experiencing chronic pain, it is essential to see a doctor, not only to discuss pain management, but to properly identify and treat the source of your pain.

Sometimes people try to avoid going to the doctor when they are in pain because they have had a bad experience. They may have been misdiagnosed or misunderstood. They may have seen a doctor who didn’t take the time to answer your questions. Or sometimes people are just afraid of what a doctor will find. At the Orthopedic Institute of Pennsylvania, our priority is compassionate and caring service. Our job is not to be right — our job is to identify the source of your pain and assist you on the journey to addressing and treating your pain. Pain should never become a lifestyle.

Based in Central Pennsylvania, we are proud to be a part of several medical partnerships that provide care and treatment to the residents in and around our service area. If you are experiencing pain, whether it began recently or has been ongoing for some time, contact us today and find out how the Orthopedic Institute of Pennsylvania can help you recapture a pain-free life.

College Football Day

We celebrated our favorite college football teams recently! Check out the pictures to see if your favorite team was represented!

 

Operation Backpack Total

We would like to thank all who contributed to Operation Backpack in any way! In total we were able to donate 434 backpacks along with countless amounts of school supplies! Our goal this year was 300 and we clearly surpassed that! Thank you again, we are looking forward to crushing this number next year as well!









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Mr. Sno- Cone

Mr. Sno-Cone stopped by all of our locations to celebrate our employees! Check out the pictures below!






























Orthopedic Institute of Pennsylvania Announces New Doctor

Orthopedic Institute of Pennsylvania
3399 Trindle Road
Camp Hill, PA 17011
717-761-5530

FOR IMMEDIATE RELEASE

July 9, 2018

Orthopedic Institute of Pennsylvania Announces New Doctor
Anesthesia and Perioperative Medicine and Pain Management doctor is the newest addition to team of providers

CAMP HILL, PA. – The Orthopedic Institute of Pennsylvania, a leader in family care, is pleased to welcome Taryn Reichard, DO, to the active medical staff.

Dr. Reichard is originally from the Harrisburg Area, graduating from Central Dauphin High School. She then went on to attend Robert Morris University in Pittsburgh, PA where she played Division -1 soccer and completed her bachelor’s degree. She completed medical school at the Philadelphia College of Osteopathic Medicine in Philadelphia, PA. Following graduation, she completed her residency in Anesthesiology and fellowship in chronic pain medicine at Penn State Milton S. Hershey Medical Center.

Dr. Reichard is board certified in Anesthesia and Perioperative Medicine and Pain Management. She holds memberships with the spine intervention society, the American Academy of Pain Medicine, and the Pennsylvania Pain Society. She is a program committee member for the American Academy of Pain Medicine.

Dr. Reichard resides in the Harrisburg area with her husband and rescue dog, Faith. She enjoys all the benefits of being close to family and friends, and loves traveling, hiking, running, and trying new restaurants.

Dr. Reichard will be seeing patients in our Carlisle and Hershey offices. To schedule an appointment with Dr. Reichard, call The Orthopedic Institute of Pennsylvania at 717-761-5530. Appointments are available beginning July 31st.

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Operation Backpack

Once again we will be participating in Operation Backpack!!

We will be accepting donations now through August 3rd. Last year the doctors and employees donated 201 backpacks, supplies and cash donations!

Patients can drop off supplies and backpacks at any of our locations in the lobby!

Again, the doctors will be matching backpack donations! Below is a list of most needed items!

Let’s get donating!!

2018 Box Poster
2018 Most Needed Items

Dr. DeMuth – Retirement

On behalf of The Orthopedic Institute of Pennsylvania we would like to Congratulate Dr. William W. DeMuth on his retirement!

His patients compliment him on his personable bedside manner and the compassion he shows. With these attributes and his medical expertise and orthopedic skills, he has successfully created positive, memorable experiences for his patients and their families – part of OIP’s mission.

We recently celebrated his retirement and it was an evening to recognize all of Dr. DeMuth’s accomplishments during his time here at OIP!

Thank you for your commitment to OIP, Dr. DeMuth. You will be missed!







Preventing and Treating Heat Exhaustion

Removing excess heat is a normal function of the human body. This is accomplished by pumping blood close to the skin’s surface, which causes the release of sweat. This usually works, until warmer, humid weather makes it a little harder to do so. When the air becomes warm and moist, the air will absorb a lot less sweat from the skin. It will also hinder the human body’s capability to cool itself down by sweating.

When we become dehydrated, it means our bodies are lacking water and electrolytes, which are vital salts. Dehydration lessens our sweating capabilities. If we are not able to cool ourselves through sweating, we might experience heat exhaustion. Heat exhaustion will raise the body’s temperature.

In the hot seasons, millions of people are exposed to the dangerously high temperatures every year. Laborers who work outside make up the biggest segment of patients who seek medical treatment for heat-related illness. The next largest segments of those who are often affected by heat-related illnesses include the elderly, young children and athletes. Heat-related illnesses are almost entirely preventable. Doctors can do a lot to educate their patients on how to remain safe during the hot months.

What is Heat Stress?

Sometimes, human bodies become so hot that they cannot regulate body heat adequately. According to OSHA (Occupational Safety and Health Administration), if this occurs, the body’s internal temperature starts to go up over the standard 98.6 degrees Fahrenheit. The rising temperature strains the body. This is heat stress. Heat stress symptoms are classified into levels of heat-related illnesses, or HRIs. Each category depends on the HRI’s severity.

Treat heat stress early to avoid it escalating to heat exhaustion. Heat stress, if ignored, will escalate quickly to heat exhaustion, and then into the more severe territory of heat stroke.

It is crucial to your well-being to be aware of how you feel if you’re outside in the sun. Be sure to consider your symptoms. If applicable, evaluate the symptoms of the people around you. Prompt medical attention can ward off heat exhaustion and its damage. Untreated heat stroke can cause damage to organs, your brain and other tissues.

Symptoms of Heat Exhaustion

Heat exhaustion symptoms vary. They could include sweating excessively, headaches and dizziness. Overlooking these symptoms is a little too easy sometimes, as they can mimic those of several other medical conditions.

Common signs of heat exhaustion to look for:

  • Excessive sweating
  • Headache
  • Dizziness
  • Nausea
  • Vomiting
  • Increased internal body temperature
  • Rapid or weak pulse
  • Low blood pressure
  • Lightheadedness upon standing up or bending over
  • Muscle cramps or weakness
  • Pale, cold skin, possibly damp
  • Goosebumps
  • Aggressive or irritable behavior
  • Reddish, flushed face
  • Shallow, rapid breathing

Causes of Heat Exhaustion and Other Contributing Factors

Warm, humid weather combined with demanding, outdoor labor often are the culprits of heat exhaustion. Other factors can increase the likelihood of heat exhaustion.

  • 60 percent or higher atmospheric humidity level
  • Conditions of the kidney or liver
  • Intense physical labor
  • Diabetes, hyperglycemia or other conditions that increase the chances of being dehydrated
  • Drug abuse
  • Alcohol use, long-term or heavy
  • Smoking
  • Being obese over overweight
  • Medications for depression, insomnia or poor circulation
  • Hypertension or high blood pressure
  • Cardiovascular or heart disease
  • Being younger than 4 years old or older than 65 years old

The factors that will put a child at risk for dehydration are the same things that will put an adult at risk for dehydration: extended exposure to the direct summer sun, elevated humidity levels and high temperatures without drinking enough fluids or getting enough rest.

Complications Caused by Heat Exhaustion

On its own, heat exhaustion is not painted as a serious health concern. However, if it is left untreated, heat exhaustion may escalate to heat stroke, which has severe complications. These include organ failure and brain damage. Heat exhaustion can cause a serious health risk when intense physical activity is continued without addressing symptoms. Complications of heat exhaustion may include:

  • Serious injury to kidneys
  • Rhabdomyolysis, the breakdown of muscle fibers which may lead to kidney failure, dark urine, vomiting and muscle aches
  • Liver failure
  • Arrhythmias, an uneven or overly fast or slow heartbeat
  • Coma or delirium

How To Prevent Heat Exhaustion — Can It Be Avoided?

There are several ways to avoid heat illnesses. Here are some very useful tips for how to combat heat exhaustion. Keep them in mind.

The best way to avoid heat exhaustion is to stay cool and hydrated. If possible, stay inside in air-conditioned areas when the temperature is high. If you have to go outside, take precautions, such as the following:

  • Wear light-colored, lightweight, loose-fitting clothing. Light colors reflect heat and sunlight and absorb less heat than dark colors.
  • Wear a large-brimmed hat or use an umbrella to protect yourself from the sun.
  • Apply sunscreen with an SPF of 15 or higher.
  • Drink water often during daylight hours to avoid dehydration.
  • Sports drinks like Powerade and Gatorade can assist in restoring electrolytes if necessary.
  • Avoid caffeinated drinks such as coffee, tea and soda, as well as alcohol.
  • Outdoor activities should be rescheduled for cooler times of the day. Usually, this is before 10 AM and after 6 PM.
  • Take several breaks from outdoor activities taking place in heat and humidity.
  • Never leave a child, a pet or yourself in a car when it is hot. Even if windows are open, the heat can become severe and dangerous rapidly.

How Do We Treat Heat Exhaustion?

There are some things you need to do if you suspect someone has a heat-related illness. The following tips on how to cure heat exhaustion symptoms should be very useful in trying to prevent heat exhaustion from escalating into heat stroke.

  • Quickly get out of the heat and into a cool place. If air conditioning is not available, at least get into the shade.
  • Lay down, elevate your legs and feet so that blood will start flowing to your heart.
  • Remove any tight or extra clothing.
  • Soak some towels in cold water and apply them to your skin.
  • Take a cool bath or, if you are strong enough to stand up, a cool shower.
  • Sip, do not chug, water or sports drinks. Do not drink caffeinated or alcoholic beverages.

Remember to Protect the Vulnerable From Heat Illness

The most vulnerable to heat illnesses are the elderly, children, and babies. They are a lot more sensitive to heat and should be afforded more attention than usual in the hot months. Older people do not adjust to abrupt changes in temperature as well as they did when they were younger. They have a higher chance of having a chronic condition that affects how their bodies respond to heat or of being on medication that decreases their ability to control their core temperature or their ability to sweat.

If you have elderly neighbors, friends or relatives, you can help protect them from heat-related illnesses by doing the following:

  • Keep them in mind. Visit elderly adults who are at risk at least twice a day. Check for signs of heat exhaustion or heat illness.
  • Be sure to encourage your elderly friends and relatives to drink more fluids such as water and other cool, alcohol-free beverages. Do this even if they aren’t particularly active or athletic.
  • Important note: If their medical professional has limited the amount of liquid they drink, or if they are on diuretics, they will need to consult with their doctor to see how much they should drink if the weather becomes hot.
  • If they do not have air conditioning where they live, bring them to an air-conditioned location such as a cooling center if they have issues with transportation.

Protect Children From Heat Exhaustion

The long summer days are filled with activities for kids. From camps to organized sports, kids are outside a lot. Even spending days at the local pool can increase a child’s risk for heat illness. Children are at higher risk for heat exhaustion than adults because their bodies have less surface area compared to their weight. This makes it more difficult for heat to leave their skin. The best thing you can do to prevent heat exhaustion in children is to proactively make sure they do not become dehydrated.

First and foremost, make sure they drink early and often. Cold water is the best option. When your child goes to play, send them to their activities fully hydrated. While they are playing, see that they take periodic breaks to drink something, even if they claim they aren’t thirsty. An appropriate size drink for a child is about five ounces if a child weighs 88 pounds.

Signs of dehydration in children are similar to those of adults. Look for tiredness, low energy and dry lips. If a child says he or she is thirsty, they are most likely already dehydrated. Get them to sip water or a sports drink immediately. If your child becomes heat exhausted, immediately stop their play, bring them into a cool or shady area, and treat them with the same tips listed earlier used for adults.

What is Heat Stroke?

Heat stroke is the most severe heat illness. Heat-related illness is classified as heat stroke when the core body temperature is over 104 degrees Fahrenheit. If you think someone has heat stroke, immediately call 911 or get them to a hospital. In the meantime, treat their symptoms the best you can.

Heat stroke can damage brain cells and other internal organs. It mostly affects people over the age of 50, but has also sickened young athletes who are otherwise fit and healthy.

Escalation from heat exhaustion is usually how heat stroke or sunstroke develops. It often starts with a mild heat-related illness like heat stress and escalates to heat exhaustion. What is most worrisome is that heat stroke can often present itself suddenly with no previous signs of heat illness at all.

A combination of dehydration and extended exposure to high temperatures leads to heat stroke. It can lead to the body’s temperature regulation system failing. Above 104 degrees Fahrenheit, the nervous system develops complications after being exposed to this very high temperature.

Symptoms of Heat Stroke

Fainting is usually the first sign of heat stroke.

Other heat stroke symptoms include:

  • A headache that throbs
  • Light-headedness and dizziness
  • Not sweating even in hot weather
  • Dry, hot, reddish skin
  • Cramps or muscle weakness
  • Nausea
  • Vomiting
  • Rapid heartbeat
  • Shallow, rapid breathing
  • Confusion or disorientation
  • Seizures
  • Unconsciousness

Risk Factors for Heat Stroke

Older adults whose homes lack air conditioning or proper ventilation are most likely to be affected by heat stroke. Other people who are at high risk of heat stroke include those in any age group who do not drink enough fluids, who have chronic ailments or who drink too much alcohol.

The heat index is strongly linked to heat stroke risk. The heat index measures how hot it feels when relative humidity and temperature are calculated together. Remember, a humidity level of sixty percent or higher hinders the evaporation of sweat, which diminishes your body’s ability to cool off.

When the heat index reaches 90 degrees Fahrenheit, the risk of heat illness increases substantially. This is why it is so important to take note of the daily heat index and to note that being in full summer sun increases the reported index by up to fifteen degrees.

Other risk factors for heat stroke include:

1. Age

Again, children under 4 and adults over 65 are slower to adjust to heat than other people.

2. Health issues

Many health conditions increase your risk of heat stroke, including:

  • Being obese or underweight
  • Having diabetes
  • Having hypertension or other heart diseases
  • Having respiratory or kidney disease
  • Having a mental illness or mood disorder
  • Abusing alcohol
  • Having a condition that causes fever

3. Medication:

These medications can increase the risk of developing heat stroke:

  • Antihistamines
  • Diet Pills
  • Diuretics, sometimes called water pills
  • Sedatives
  • Stimulants
  • Seizure medications or anticonvulsants
  • Heart and blood pressure medications
  • Antidepressants or antipsychotics
  • Illegal drugs like cocaine and methamphetamine

Preventing Heat Stroke

The steps to prevent heat stroke are similar to the prevention steps for heat exhaustion. Mainly, stay hydrated, wear loose, light-colored clothing, try to avoid arduous physical activity in direct sunlight, and take note of the heat index for the day.

When Should You See a Doctor?

Left untreated, heat exhaustion can lead to heat stroke. Heat exhaustion does not affect and impair mental function, cause loss of consciousness, or confusion. Heat exhaustion will not cause a person’s body temperature to go over 103 degrees Fahrenheit. If a person faints or loses consciousness, has a temperature over 104 degrees Fahrenheit, is experiencing extreme nausea, vomiting, seizures, or any of the listed heat stroke symptoms, immediately seek medical assistance for that person.

Get the Information You Need

For more information on how to safely navigate your summer, check out our other articles. The Orthopedic Institute of Pennsylvania is dedicated to providing exceptional care to our patients. We offer a holistic approach to all your orthopedic issues, and many of our providers are specialists in case you need more specialized care. We have a variety of services and treatments and are proud to say 95 percent of our patients never need orthopedic surgery to cure their problems. Request an appointment today at one of our eight convenient locations.

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