Wednesday, June 1, 2011

National Running Day & Injury


Happy National Running Day! 
Are you a runner? 
Are you a jogger? A racer? A run-walker? A marathoner? A Triathlete? 

Well today is your day! Literally-- it's National Running Day! 
I have been a runner since I was a kid and I love it! Just this weekend I had one of the best and hardest races of my life, the Med-city Half marathon! Yet, about 5 days before my race, I twisted my ankle. Not TOO bad, remember when I posted that I bloodied up my knees --well, I twisted my ankle and fell. 

My plan was to run anyway, the twist wasn't bad, I wouldn't even consider it a sprain. Still when I went to the expo, a local Physical Therapy office was there giving out free services: kinesio taping, massage and laser therapy! 


The ML830 Cold laser is a laser treatment that sends light into injured tissues, up to 2inches down into your skin! There they energize the cells (release endorphins into the damaged area) to speed healing and repair! So, the woman tried it on my ankle. It helped! I could actually tell a notable difference!  

Have you ever used something like this? My chchiropractor use to use an neuromuscular electrical stimulation (NMES) on me and I really liked it! 

Running with injury: 

Good job--you are correct--technically you SHOULDN'T run with an injury, but sometimes we can be on the mend and still be doing a little, working our way back up to where we want to be. 

Gear, straps, braces: Often times, runners wear knee braces or knee straps for minor pain, runners knee etc. It's advisable to see your Sports doctor if the pain or irritation is bad enough to warrant wearing a brace! 

Strips and tape: Other options include using pain reducing strips and tape such as Phiten strips which contain Titanium and reduce pain. Kinesio tape, which practitioners can apply in specific ways and locations depending on your injury, can  be worn to keep minor pain at bay while you compete! 



Massage: Sports massage can be used to keep you on your feet and running. If your massage therapist and Dr. think it's advisable to continue training then do so! Massage can be extremely beneficial post injury, during recovery and of course to prevent pain and injury. 

RICE
  • Rest. Reduce your regular activities. If you've injured your foot, ankle, or knee, take weight off of it. A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.
  • Ice. Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag. You can also use a plastic bag filled with crushed ice and wrapped in a towel. Take the ice off after 20 minutes to avoid cold injury.
  • Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.
  • Elevation. Put the injured area on a pillow, at a level above your heart, to help reduce swelling.NIAMS.com
Patience: Ok so sometimes we come back to NOT being able to run our PR during pain or injury. So be patient, see your Dr., get your massage, Ice and rest and know that the longer you take to heal fully, the sooner you will be back on your feet! 

Call a doctor when:
  • The injury causes severe pain, swelling, or numbness
  • You can't put any weight on the area
  • An old injury hurts or aches
  • An old injury swells
  • The joint doesn't feel normal or feels unstable.

Have FUN and run safe! Is anyone doing group running tonight to celebrate and take part?? 


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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.