Another One Bites the Dust

We've all been there, you doubled your mileage, you pushed yourself this weekend to achieve a PR, you tripped over a tree root. Injuries happen. Nikki and I have recently doubled our weekly average mileage, and here we are at week three and feeling the pain. So I have taken it upon myself to do a little bit of research for us and our readers (Anyone there? Bueller? Bueller?) about some ways to help take care of your running injuries.

1. Prevent, Prevent, Prevent
I myself am the worlds worst stretcher and warm up walker. I like to get out of bed and immediately hit the pavement running; definitely not doing myself any favors. So the best thing you can do for your running is to warm up with some walking and do some serious stretching pre and post workout. Here are a couple running yoga routine that I am trying to incorporate.

3 Pose descriptions and a link to a video for the poses
Source: Runner's World
http://www.runnersworld.com/stretching/3-pre-run-yoga-poses-video

5 min yoga video
Source:Tara Stiles at The Huffington Post
http://www.huffingtonpost.com/tara-stiles/run-yoga-run-video_b_158433.html

2. Ice Massage
Okay, so you didn't stretch, or pulled a muscle running from the neighbors dog. I was recently introduced by my sister to the ice massage. Basically fill a Dixie cup with water and freeze. When you need to ice a sore muscle peel off the top layer of the cup. Then hold the bottom with your hand and use it to ice your sore muscle while applying pressure for a massage. As the ice melts keep pealing more of the cup away. I had a pretty bad shin splint the other day and I used this method working from my ankle to my knee in vertical strokes, then started again from ankle to knee using small circles.


3. Take A BreakListen to your body, if you are really hurting then do not go running. Try a long walk instead or even better take a day or three off. I know Sometime you get antsy to run, by my third day off I am always feeling particularly sluggish. But more often then not when I pick back up with my running, i find myself running faster and for longer distances. Your body needs recovery time.

4. RICE
The best thing to do combine numbers 2 and 3 for the RICE treatment; or Rest, Ice, Compression, Elevation.  Basically take a day off, ice your sore muscles for approximately ten minutes, use elastic bandages to firmly wrap the area, and elevate. I wish I would have done this more in High School. I played the ankle injuring sports of Field Hockey, Lacrosse, and Tennis and never took care of my then minor ankle problems. Result= Cortisone shots in my ankle to try to repair the damage. So RICE now; because cortisone shots are not fun and neither is the more intense ankle pain.

5. What do you do?
Nikki and I are still relatively novice runners. We rely on other runners to give us tips; just as we hope other runners learn a few things from us. So please comment and share how you prevent or treat injuries.

See you on the pavement,

Nikki and Kelsey