Injuries suck!


Well hello there! Happy Friday to you out there in blogland. I am impatiently waiting for it to be Sunday so I can kick some bootie for 13.1 miles during the SLO Marathon.

I think I might have mentioned this a few times (here, here, and here…. yeah, sorry about that).

Anyway, I am just a little (okay, ridiculously) excited.

On to more important business,

UntitledI received the above “Kick in the Butt” e-mail last night from Runner’s World, as I normally do at 9:30 PM every night, it has encouraged me to write about a common problem among runners.

Injuries.

Now that we are friends, I think it’s time to let you in on a little secret.

I get injured… a lot.

Injuries can be absolutely devastating. They can derail your training efforts, kill your spirit, and cause you more grief than they are worth.

Injuries suck.

Personally, in the last year I have had the following injuries:

  1. Hip bursitis
  2. Lower back pain
  3. Sciatica pain
  4. Numerous knee problems
  5. Shin splints
  6. 2 pulled groin muscles
  7. A jammed toe
  8. Tight hip muscles
  9. Plantar fasciitis

I am still currently struggling plantar fasciitis, as you might already know (here and here).

To help with this problem, I have put inserts in my running shoes, I stretch and ice it regularly and my foot has been taped up for the last week or so with KT Tape.

The most important thing with EVERY injury is not to ignore it and take the proper precautions to help it heal.

You can run through some pain, but some you definitely should not. With distance running, pain is something you absolutely must get used to. Sometimes, when I go out for my morning run every joint in my body hurts. These are the days that I take it easy.

Learn to know the difference between a normal pain you can work through and a serious pain that needs to be looked at by a professional.

Prevention Tips:

Get the proper shoes people. Seriously.

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I run in Newton Distance U, but that does not mean that I am advocating them for you specifically. Go to your local running specialty store and get fitted for the proper shoes for your running type. It is important that they do the “running test” to make sure that you are in the right ones. You might feel weird about running around in a store and having people watch you, but get over it.

This doesn’t mean that you should go out and drop $150 on the best shoes ever, but if you are running over 20 miles a week… you should consider investing in a good pair.

Stretch before and after your runs. If not before, then definitely after- when you muscles are warm.

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Cross train.

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Cross training is great for a number of reasons.

  1. It gives your “running” muscles a break and can allow them to rest. This can prevent injuries from overuse.
  2. It can strengthen other muscles that you typically don’t use when running. Which can prevent injuries from weak or overcompensating muscles.
  3. It can prevent burn out. Let’s face it, doing the same thing day in and day out is boring. Take a spin class or go for a swim to change things up.

 Healing Tips:

I highly recommend icing problem areas, like this,

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I like to use saran wrap and wrap the ice pack to my problem area so I am more mobile (and it makes me feel like I am back in college playing water polo).

I also recommend using a foam roller regularly.

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I talked about the benefits of foam rolling in a previous post (here).

Using athletic tape to compress an injured muscle or area, with products like KT Tape, can also help tremendously.

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Here is a picture of my foot with KT Tape to soothe my plantar fasciitis.

(No big foot jokes people, I am 5’8″, cut me a break!)

            My old running coach, (yes, I tried running with a team… it didn’t work. I am a one man wolf pack!) was a HUGE advocate of ice baths. I totally hate them, but they are sooooo good for your legs after a long run. I have also posted about the benefits of ice baths (here).

Seriously folks, if you don’t do ice baths… try it after your next long run or race. It will save you so much pain, stiffness and grief.

ice-bath3

After my horrendous half marathon finish in Fresno last May, I could barely walk.

I took a 20 minute ice bath when I got home; it sucked, but I immediately felt better.

So, ice baths. Do it.

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Besides, if running legend Mo Farah does it, you should too.

-RatherBeRunnin

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20 thoughts on “Injuries suck!

  1. runningovertherainbow says:

    I think the important thing with injuries, especially recurring ones is to try to find the root cause in the first place such as muscle imbalances/ poor posture/ improper technique/ wrong shoes, etc and that usually takes the trained eyes of a good sports therapist or physio. I am recovering from shin splints myself, they are taking months! Had IT band issues last year and ice, foam roller, do ice baths the lot! I am going to get taped up a few days before marathon next week. I find the best way to do cold baths is to set a stop watch and have a huge mug of tea on the go while youre in it as well as a good book! After about 30 seconds you stop feeling the cold (honestly!). i use an ice sleeve and gel pack on injuries, it provides compression as well, take a look: http://www.amazon.co.uk/gp/aw/d/B008LTU2W8/ref=redir_mdp_mobile?qid=1363101347&ref_=sr_1_1&s=sports&sr=1-1 Good luck with your next race and hope the injuries heal quickly

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  2. sephiroth796 says:

    Excellent post, injuries are terrible especially before a race. And I agree, being a lone wolf can be the best experience sometimes; nobody to wait for, nobody to leave you in the dust, lol.

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  3. Jennifer says:

    Any advice on hip bursitis? Pretty positive I have this right now,and it’s really dampening my spirits! Seeing a doctor next week.

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    • ratherberunnin says:

      Absolutely! Ice the crap out of it for one. I would ice it and saran wrap it so that it would stay put and I could walk around. Don’t sleep on it, because it puts too much pressure on the muscle and it hurts. Check out this video from KT Tape.com that shows you how to apply athletic tape to it. You don’t have to use KT Tape- you can use athletic tape… but I highly recommend KT Tape.

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      • Jennifer says:

        Thanks so much for the advice! Yep,it definitely hurts like heck if I accidentally roll over and sleep on that side! Just picked up some KT tape too!

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        • ratherberunnin says:

          That is wonderful! Check out their website and they have so many helpful tips on there. Let me know how it goes with the taping and icing. I am so sorry you are going through this. It really hurts. Good luck 🙂

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  4. Jenn says:

    Great post! I also get injured… a lot. I’m coming off a nasty shin splint and IT band drama, myself. Good luck on Sunday – hope you have a great run!

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    • ratherberunnin says:

      Thanks so much!! Injuries seem to be an every day part of my life, LOL, so I just have to accept it and move on. But, thank you so much for your encouragement. I hope your ankle feels better soon. ICE IT! 🙂

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