First I want to start off by saying my morning was crazy. I was mad, well not really but kind of. Craig and I both are feeling a little under the weather. We both woke up and felt like crap….first thing that made me mad. I don’t have time to get sick. I have too much to do to let myself get sick again. I was mad because I feel like I’ve been sick on and off for the last 3 months. If it’s not one thing then it’s another. Ugh. I was planning on bringing my Theraflu to work and I forgot it…Mad. I forgot to put my sweater on when I left to work because I was in a rush…double mad. I didn’t make it to work 5 minutes before I started to make myself tea with honey….triple mad. I know those are little things but I was just not feeling it this morning.
My day has gotten better. I made my tea during break and I’m feeling a little better. Plus I only have 2 days left of work this week so that makes me happier. The only thing is that the A/C vent over my desk is broken and has been blowing extra hard for the last hour or so and its FREEZING in here. Ummmm, I’m pretty sure that isn’t going to help my sore throat. Ay. Anyway, moving on. Gotta roll with the punches. 🙂
So I decided last Tuesday that every Tuesday I’ll post something interesting from a magazine or article that I found.
Today I’m going to talk about running injuries. I myself had a knee injury in November and I’m just now feeling back to my normal self. I took 6 weeks of Physical Therapy which was not cheap but it was worth it. Getting injured is not fun at all. I thought maybe having a few weeks off would be cool but it wasn’t. you know when you wish you didn’t have to go for a run sometimes but know you have to because your training for a race…..well when you can’t run, that’s when you actually WANT to. Weird how that works.
Last weekend I was reading my Fitness Magazine and it had a good article about running injuries. ( March 2011 issue)
They give these tips to prevent injury.
- Increase time or distance — not both — no more than 10 percent from one week to the next.
- Stay on soft surfaces to lessen impact. Run on dirt paths, not streets.
- Stop before you get tired. When muscles fatigue, they don’t absorb as much impact.
- Rest one to two days between runs. Injuries can occur when bone or tissue is continually taxed without time to rejuvenate.
- Strengthen. Stronger leg muscles absorb more impact. Try a lower-body move like squats.
Some common running injuries are:
Runners Knee (IT Band Syndrome) This is what I had.
This is one of the stretches that my physical therapist had me do.
He also had me do a lot of lunges and squats.
They also had me use the foam roller.
He had me do this 2 times on each side for a minute each time. I bought a foam roller and I’ve been doing this at home.
This injury can be caused my overuse, wrong shoes and increasing training too quickly.
I think it’s important to always give our legs rest days. I know sometimes its hard but our body needs those days. I think it’s also important to cross train and make sure that we are stretching. One of the things my PT told me is that my leg muscles were really tight. I didn’t know this before, but that can cause injury also.
This site has a lot more information about runners knee.
Another common injury is:
It seems that this injury is caused almost by the same things as runner’s knee.
This site had a lot of information on how to prevent and treat Shin Splint injuries.
I’m not a doctor and I’m just going based on what I’ve read and what worked for me when I injured myself. I think if we feel any pain on a run and it doesn’t get better than we should definitely go to a Dr. The reason it took me so long to recover from my injury is because I was hard-headed and waited too long before going to see a specialist. I kept thinking it would get better on its own and it didn’t. I wasn’t as good as keeping up with sretching before but now I know how important it is. I’ve been trying to include yoga more into my workout routine to help out with that.
Question: Are you pretty good about stretching? What is your go to stretch before a run?