Prosthetic Users Looking to Get Their “Turkey Trot” on
Thanksgiving is nearly upon us, and with that comes its yearly gatherings steeped in tradition. Surprisingly enough, Thanksgiving is not only a record day for Turkey but also for runners: with a near 1 million of them participating in Turkey Trots around the country (3). The Turkey Trot has become a Pre-Thanksgiving meal tradition for many families in the past century. The very first of which was completed in Buffalo, NY in 1896, with only 6 participants (2).
The races are often held now as a means to raise money for those in need during the holidays and as such, individuals of all fitness levels are encouraged to run or walk their way to the finish line. Since Thanksgiving is a few days away, it’s probably too soon for any aspiring amputee runners to take on the challenge this year, but this article will guide you through some questions to ask your healthcare team to prep for Turkey Trot glory next Thanksgiving season.
1: Always consult your physician
Even if you were a runner prior to amputation, it’s always smart to check with your physician before taking up new physical activities. Your physician will be able to monitor your progress and refer you down the appropriate rehabilitation pathways if necessary.
How is my skin health?
If you have a history of skin abrasions or open wounds it’s always best to get those issues sorted out first. Your physician can set you up with wound care or refer you to your prosthetist to offload the issue in question.
Do I have any health conditions that could limit my ability to run?
Conditions such as High blood pressure, Diabetes, Arthritis, Heart disease, and others can limit how often and to what extent an individual can safely exercise. It’s still possible to get up and moving, but there may be some precautionary steps to take first in order to prevent complications.
2: Talk with your prosthetist
Just as your physician can help you safely navigate any health concerns: your prosthetist can ensure your prosthesis complies with the needs of activities such as running. Below are some good questions to ask.
Is my socket fit appropriate?
Depending on the age of your socket, it may be appropriate to get a replacement made before starting a higher level of physical activity. The older a socket, the more likely you’ve experienced volume or shape changes that can also change how it fits. If you’re consistently using a lot of socks or have multiple pads in your socket, that’s a sign that your residual limb shape has changed and could result in skin/fit issues with the added physical stress of running.
Do my components allow for running? What is my K-level?
Many foot and knee components do not allow for higher-level activities like running, while others can support both walking and jogging. It is important to discuss the capabilities of your current prosthetic setup prior to attempting to run as your components may not be appropriate.
How does my gait pattern look?
Your prosthetist has fine-tuned the alignment of your device for appropriate walking. It may be necessary to tweak this slightly to help with activities such as running.
Alternatively, if you have any gait compensations or deviations, your prosthetist can help you identify them for later treatment in physical therapy.
Do I qualify for an activity-specific prosthesis?
An activity-specific prosthesis is only used for activities such as running, swimming, and biking. Even if one can utilize an activity-specific device, they are rarely covered by private insurance. Luckily there are a few organizations like Amputee Blade Runners and The Challenged Athletes Foundation, which provide avenues for individuals to fund activity-specific devices.
What about my other side?
If you’re a unilateral amputee, it becomes very important to maintain the health of your contralateral side. You may want to discuss getting foot orthotics made to decrease any impact experienced on the bottom of your foot.
3: Talk with your therapist
You may already be working with a therapist or have been referred to one to help you reach your activity goals. Below are some topics you may want to discuss.
How can I increase my endurance?
Endurance is a key factor in distance running. Even if you’re not ready to run a full mile just yet, your therapist can offer different exercises to help increase your endurance to the point where running is a possibility. Stationary bikes, Incline treadmill walks, and even swimming are all great examples of exercises that elevate the heart rate and build endurance.
Is my Gait Energy Efficient?
On average, prosthetic users expend more energy walking than non-prosthetic users. Any gait deviations or asymmetries further increase the amount of energy used during ambulation. Your therapist can help isolate muscle imbalances and compensations to create a more energy-efficient gait – ultimately helping you walk or run longer without fatigue.
Should I work on my balance?
If your balance is shaky during walking, there is a good chance you may have issues during running as well. A key part of running includes being able to support yourself on one leg at higher speeds. To run safely and without risk of injury, your therapist may provide some exercises to help not only with overall balance but spatial awareness of your limb in your immediate environment.
Starting to run for the first time or picking it back up after a long break is no easy feat. It takes dedication and perseverance to maintain this healthy habit. Once you get the green light from your healthcare team, it’s important to go at your own pace. Remember to warm up, stretch, and walk when necessary. It’s even more important to be cognizant of your socket fit and to check your skin before and after every run.
The Turkey Trot has become a beloved staple of The Thanksgiving Day tradition for both recreational and avid runners alike. Hopefully, some of the questions above sparked an interest in one day getting out there and getting some miles in prior to the real festivities.
Works Cited
Mansour, S. (2019, November 2019). turkey trot: A one-month 5K training plan for beginners. Retrieved from NBC News: https://www.nbcnews.com/better/lifestyle/turkey-trot-one-month-5k-training-plan-beginners-ncna1074196
Stevens, M. (2018, November 21). How Turkey Trots Became a Thanksgiving Tradition. Retrieved from The New York Times: https://www.nytimes.com/2018/11/21/us/thanksgiving-turkey-trots.html
Strong Growths as Turkey Trot Traditions Continue. (2017, November 15). Retrieved from Running USA: https://www.runningusa.org/running-usa-news/running-usa-blog-posts/thanksgiving-day-running-races-continue-to-see-strong-growth-as-turkey-trot-traditions-continue/
