That SUPER uncomfortable and shameful feeling when…
… Your incredibly successful runner friend says he’ll come see you run sometime and you have to tell him about how you had to quit track. Especially since I’ve disappointed him before at a time when I didn’t have so much drive.
I think any of you who have read my track posts can vouch for me… It’s not because I wussed out. It’s because I literally did everything to prevent, and then fix, my legs and feet. But it just didn’t work. I just feel so shameful and pathetic about it, even though it’s not my fault.
… But you guys read my posts! About how hard I was working at the beginning. About all the stretching and icing I did preventatively. About how much drive I had to really succeed this year. But I don’t think my legs were made for high impact. I really don’t.
It just makes me so sad that I don’t have anything to show for all the hard work, effort, drive, and soul I put into track this year.
I stopped in April, though, so I think by now it’s okay to run. So after my APs I’m going full-fledged distance. In the summer I may not run as far as possible, because I’m gonna help Drew get into fitness, but I really do want to work hard for it.
Legs taped and covered with my shin sleeves. Sigh. Gonna try to run a 200. Or a 400 if they decide to have it. Wish me luck…
Kinda hard to find a good angle and I think the swelling has decreased, but that’s where I have pain. I never noticed it before my school’s trainer pointed it out. Just this round area of swelling on the inside of my foot. Kyle (the trainer) thought it might be fluid of some kind building up, but to me it feels like muscle. I got an x-ray because he thought I had a stress fracture, but the x-ray showed nothing.
The pain starts when I’m jumping or running. Especially jumping. Then it eventually shoots up my leg and feels like shin splints. So far icing hasn’t helped much. But I’m hoping this goes away after this week.
I’m so sick and tired of this bullshit.
I have the strongest will I could possibly have, but not the body to match it. Sure, I have muscular strength. But that doesn’t stop me from getting injuries. I just don’t understand. God, why are you doing this to me? What lesson could I possibly learn from this…
The trainer at my school thinks I have a stress fracture in my ankle. Yeah. I don’t know a lot about them, but he said that I possibly got it from having shin splints. I just can’t stand it. I stretch, ice, do calf raises, wear shin sleeves, stop wearing heels, EVERYTHING I could possibly to do prevent them… And I still get them. I just can’t stand it.
I think this is the reason I quit track after 8th grade and didn’t rejoin until 11th grade. Because I was injured and felt helpless. I just can’t stand the feeling of helplessness. Because I am strong. I just… I don’t know…
I’m gonna get an x-ray as soon as possible. I need to figure this out. I WILL have a good last track season.
k just need some advice. I was a pretty avid runner. I was running about 5 miles a day, 5x a week. I normally would run on a bike path near my house but I started switching it up to run on the beach barefoot a few times a week. But then my foot started hurting REALLY bad even though I don't remember ever doing anything to hurt it. So I haven't exercised at all in about 3 weeks to let my foot heal and it feels fine now. I was thinking of starting off slow by running on the beach. Any tips? Thanks
Cool Running, the site that made the Couch to 5k program, has rated running surfaces on a scale of 1-10, 10 being the best surface.
- Grass 9.5
- Wood chips 9
- Dirt 8
- Cinder track 7.5
- Track 7
- Treadmill 6.5
- Asphalt 6
- Sand 4
- Snow 2.5
- Concrete 1
As you can see, running on sand is drastically worse than a bike path made of dirt. So I would suggest you avoid the sand as much as possible. The reason sand is so bad is simply because it is an unstable surface, so injuries (especially joint injuries) are more common. If you only have sand to run on, be really careful. Some people, when they get tired, stop focusing on what they’re doing and focus on the fact that they’re tired out. If you get tired on sand, and you can’t focus as much on your running form, slow down or take a break. Having breaks in your runs is much better than injuring yourself.
I've been out on any physical activity after hurting my knee and noticed the holidays have taken a tole on my physique, any tips on how I can slowly get myself back into shape while my knee heals up?
- Drink a lot of water! Staying hydrated is not only important for general healthy function of the body, but it can also help prevent you from overeating! Try drinking at least one glass of water before each meal. You will full fuller faster, thus eating less.
- Eat as cleanly as sanely possible. Sure, unhealthy food isn’t something you should eat a lot of, but restricting is much worse and can become obsessive. So try to maintain a healthy diet, but don’t stress out if you want to have a treat every now and then!
- Rest as much as you need to, and go back to exercising when you can. I know from experience that knee injuries can take a long time to heal. Joints are just the worst, because you usually feel a tinge in there every once in awhile. :/ I suggest giving yourself at least 6 weeks before starting back on what you usually do. In the meantime, try something that puts less stress on your joints such as biking or swimming!
Good luck! :)
Okay, so I have had two ACL repairs and three meniscus repairs and I have certain weight lifts that I am not allowed to do anymore, but I LOVE being active. Are there any exercises that you know of that wouldn't be too hard on my knees and might be beneficial as like therapy continuities? If you aren't sure, that's fine! I was just wondering :)
My dad has had knee problems and he works out a lot. He suggested swimming as the best, because it doesn’t put a lot of weight on the joint. You could also try an elliptical or biking, but you should definitely ask your therapist what they think. Some people with knee problems can’t bike, some can. It’s different for every person.
Good luck and I hope you can find a way to be active with your injuries!
Tendonitis and Running
Tendonitis is one of the most common running injuries, it can affect any tendon but the most common area affected is the arch of the foot. The posterior tibial tendon which runs along the medial arch (inner side of the foot). This tendon supports the arch of the foot and prevents the foot from rolling in too much. Pain will be present in the instep of the foot; this may be a burning, tingling or even shooting pain. This occurs due to the inflammation of the nerve that surrounds the tendon. When a runner stands on his toes it should produce intense pain when suffering from this condition.
How it affects your running
This is a typical overuse injury; runners that dramatically increase mileage and speed work are prone to tendonitis. A total cessation of running may be necessary with this injury.
Causes of Tendonitis
This can be a result of an initial strain due to running on even surfaces. Tight heel cords (achilles tendon) and flat feet types are more likely to be affected by this condition. A sudden increase in uphill running can be a catalyst for this condition. Conditions such as over pronation are the main cause of tendonitis amongst runners as this causes a biomechanical imbalance during the running stride.
Treatment of Tendonitis
Initial treatment should consist of an ice pack. Some runners prefer to use a wet towel that has been in the fridge. We recommend you use commercially available ice packs for focused pain relief. An anti-inflammatory such as Ibuprofen will help to reduce the swelling. Please note this should be taken with meals and never before running.
Sports shoes with built in insoles can be beneficial, however we strongly recommend you replace existing insoles with specific sports orthotics/ insoles.
Preventing Injuries: Protecting Yourself while Exercising
How Can I Protect Myself From Sports Injuries?
Consider this: In one year, an estimated 17 million Americans will sustain a sports injury.
You never go in-line skating without your wrist guards, knee pads and helmet. You faithfully wear your goggles on the racquetball court, and you stretch like a fanatic, yet you still get sidelined by injuries. What’s going on?
Although safety precautions are indispensable, there’s more to staying injury-free than cushioning your falls, avoiding flying projectiles and keeping your muscles limber. Athletes often overlook measures that can protect them from problems like sore knees and sprained ankles. There’s no sure way to take the “ouch” out of sports, but the following advice can definitely help you stay in the game. Here are some tips for preventing the most common aches and pains.
Read more: http://www.livestrong.com/article/14162-preventing-exercise-injuries/#ixzz1VgsJY7Xx
What do I do if I notice an injury during a run?
If a nagging ache is affecting your stride, it’s time to take a break from running until it heals up. Don’t wait until you’ve limped through 30 minutes of a run; you’ll only risk hurting something else too. Follow the standard RICE and, of course, call your doc if you suspect the injury’s serious.
On the other hand, know that you’ll have good days and bad days on the run, and that sometimes, annoying pains are simply that. Expect the tough days and hang in there if the pain is mild and you can run through it. You’ll be glad you did.
How fast is too fast?
Many runners, especially when starting out, go too fast. The result? A side stitch or cramp, or worse—total burnout. Who wants to run when it sucks so much?
Instead, try running at a comfortable pace. If you can talk to a friend (but are a little breathy), that’s good. Singing S.O.S? Push yourself a bit more. You shouldn’t be able to sing, but you also should be able to get something out besides huff puff.
I always wondered why I got cramps sometimes… Now I get it! It all makes sense. As great as it feels to go fast, sometimes it’s too fast for my body to handle.
INJURY PREVENTION 101
STRETCHING: Always, always, always do this after a run!
QUAD STRETCH 1: Stand on one foot (use a piece of furniture to balance if needed). Grab the other ankle/foot and bring your heel up towards the glutes. Pull until you feel a stretch. Be sure to keep your back straight and avoid bending forward.
QUAD STRETCH 2: Position yourself upright on your knees. Slowly lean back, with your body erect and arms to the side. Hold for 15 seconds.
SEATED HAMSTRING STRETCH: Sit with both legs straight in front of you. Reach out in front of you and grab your ankles/toes (as far as you can reach) and hold for 15-20 seconds.
GROIN STRETCH: While seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward, and gently press your knees towards the ground using your elbows.
IT BAND STRETCH 1: Sit with both legs straight in front of you. Bend one knee and bring your thigh as close to your chest as possible. Cross the foot of your bent knee over the thigh of your straight leg and place your foot on the ground. Hug your knee to your chest and twist your mid-section in the direction of the bent knee.
IT BAND STRETCH 2: While standing, cross your right leg in front of your left leg. Lean your hip towards the right and hold for 30-60 seconds. Switch legs and repeat.
CALF STRETCH: Face a stationary object (wall, tree, etc.) and place your hand on the object below shoulder level. Step back with one foot, keeping the knee straight. Bend the other knee forward and push against the object until you feel a stretch. Hold for 60 seconds, switch legs, and repeat.
LOW BACK/QUAD STRETCH: Lie on your back and with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat 10 times for 30 second intervals.
CRYOTHERAPY: Click here to read about the benefits of an ice bath.
FOAM ROLLING: Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance. Make the following foam-roller exercises part of your regular running routine: run, roll, and then stretch. Place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue. Click here to read the rest of the article.
Overuse Knee Injuries
Overuse knee injuries are characterized by pain felt around the front or sides of the knee joint. Typically, the knee slowly begins to hurt, but the pain is not related to a specific injury such as twisting or falling.
There are several types of overuse knee injuries:
- Anterior knee pain (also known as patellofemoral joint pain)
- Patellar tendonitis (jumper’s knee)
- Iliotibial band syndrome (runner’s knee)
- Quadriceps tendonitis
Hi! I recently injured my foot (second degree burn, can barely walk, let alone run on it) and I was wondering what kind of alternate cardio work outs I could do? I've been losing weight ever since I started working out and would hate to gain it back. :( Thank you! You are always resourceful. :)
Ouch! That really sucks! I hope you have a fast recovery!
But that really is a pickle. Hmm. The first thing that comes to mind is the move in the 30DS where you go into a half squat with dumbbells and punch. I think squat dumbbell work might do something for you. You’re moving at a decent pace and with extra weight. Do you think you can swim with it? That would be a fantastic workout! The next one may sound weird but… Do you have crutches? Because you could walk around really fast with them. It would definitely be a workout, I assume haha. Really, doing any type of exercise, including strength training, will maintain your fitness level. You could also decrease your caloric intake slightly to maintain that deficit, if it won’t make you insane, haha.
Most of all, it’s important that you let yourself heal. If something hurts then don’t try to force yourself. Healing faster is much more important. Good luck!
Oh btw, I’m gonna be out of track for about a week or so.
I’m happy I got to do a meet with my beloved 400m, even if I didn’t get to do hurdles, but my shin splints really are taking a toll. My dad is working on getting me those stretchy things you put over your shins to help with/prevent shin splints… Places are either sold out or they don’t even sell them sheesh! So if you know where to buy some, tell me please!
On another note, I did some ab workouts today. Finally broke the lazy day deal. I had extra time today since I had to leave practice early. I hope this will get me on track (literally) soon and also help me shape up other parts of my body like my abs and ass for the summer! (I didn’t forget about that bikini challenge!!)
I hope things are going well for you all.