Injuries during training…What to do. How to help prevent. And can you keep training?

One word: RICE: rest, ice, compression, elevation.

Injuries are labeled all over the body but the common runner issues are in the area of the lower body mainly dealing with sprains.

A sprain is, what we have heard, worse than a break to a degree. What happens is the ligament is wrenched opposite of the way the joint wants to go; thus causing inflammation or worse tearing.

To prevent: keep your head up and be aware of your surroundings, stretch to warm up and stretch to cool down, cross-train and increase strength and flexibility. Calf raises, rotating ankles, pointing and flexing the toes are good ways to keep strength are joints.

Cross-training, I can not say strongly enough. This includes: swimming, running, biking, Yoga and Pilates. If you do not have access to a pool, kiddie pools or the bath tub are good which are basically there to apply therapy to the “swollen” muscles after a long run. You should soak in a cool tub for a while do some leg lifts or lower back stretches for 30 minutes. Ice baths are good for really long runs like when you are training for a marathon.

Don’t forget your drills 2 times a week. Stretch every day: start with your neck and go all the way down to your ankles holding each stretch for 15 to 30 seconds each; takes about 10 minutes. Ten minutes to prevent from being down for 3 weeks- I’ll take any day.

To increase flexibility and strength, use Pilates and Yoga- I look at it as holding a stretch while using your core. Exercises would include: the sun salutation series in yoga, and in Pilates: leg lifts, the saw and crunches. Really keep the core in check- we tend to think we are working the core area a lot more than we think. Doing core exercises will help prevent future injuries or help heal current ones.

When an injury resulting in a sprain does occur, ice immediately, elevated for 10  to 15 minutes then stretch and do your uppercase ABC’s, rotate clockwise and counterclockwise for then rest. Repeat the series of elevation, ice and ABC’s.

To not miss a beat while you are injured think of the area that is injured. If the injury is in the knee area do a lot of stretching from head to toe. Just remember to take it easy and not to run. Walk, bike or stretch lightly. If you want to do resistance training use a flat band and follow some Pilate methods. What ever you do take it easy if you decide to workout- working out should not be viewed as sweating profusely but seen as working the muscle to its maximum. Always consult your physician or trusted health professional before working out again to make sure the injury is on its way to proper recovery.

Remember it is good to take a few days off rather than missing a race because of stubbornness.

Exercises for other inflexible areas:

Other issues are knee, hips and the infamous IT Band. The suggestion here is to incorporate what you do for your ankles also for the other joints.

The exercises for the knees: Flat Band supported leg lifts (call the UIO)- sit on your bum, the working leg straight out and the supporting leg bent (looks like you are sun-tanning on the beach)- if your back is weak lye all the way down but the legs stay the same. Lift the working leg straight up using the flat band to pull the toes forward and keep the knee straight thus keeping the quadriceps contracted the entire time but you are isolating the area right above the knee- toes are Upward. Keep on the same leg and move the toes Inward to work the IT Band area and then finally move the toes (rotating the ankle) Outward to work the inner thigh area and the inner area above the knee.

Hips: lying all the way down, knees up, hands down by your side arms straight on the floor, shoulders stay on the floor you will lift your bum into the air pressing the hip flexors toward the ceiling as you inhale- exhale when you get to the top. Inhale again press a little further –hold-then exhale on the way down.

Another exercise for the hip flexors is to flip over onto your stomach and “swim” get your knees off the floor and keep your elbows off the floor.

Stretching is key – you don’t need to go for a brisk walk to get the blood pumping then stretch, remember that you get the blood pumping when you hear your alarm in the morning- hit the floor with some knee raises, reach the sky and start stretching.

Injuries during training…What to do. How to help prevent. And can you keep training?

One word: RICE: rest, ice, compression, elevation.

Injuries are labeled all over the body but the common runner issues are in the area of the lower body mainly dealing with sprains.

A sprain is, what we have heard, worse than a break to a degree. What happens is the ligament is wrenched opposite of the way the joint wants to go; thus causing inflammation or worse tearing.

To prevent: keep your head up and be aware of your surroundings, stretch to warm up and stretch to cool down, cross-train and increase strength and flexibility. Calf raises, rotating ankles, pointing and flexing the toes are good ways to keep strength are joints.

Cross-training, I can not say strongly enough. This includes: swimming, running, biking, Yoga and Pilates. If you do not have access to a pool, kiddie pools or the bath tub are good which are basically there to apply therapy to the “swollen” muscles after a long run. You should soak in a cool tub for a while do some leg lifts or lower back stretches for 30 minutes. Ice baths are good for really long runs like when you are training for a marathon.

Don’t forget your drills 2 times a week. Stretch every day: start with your neck and go all the way down to your ankles holding each stretch for 15 to 30 seconds each; takes about 10 minutes. Ten minutes to prevent from being down for 3 weeks- I’ll take any day.

To increase flexibility and strength, use Pilates and Yoga- I look at it as holding a stretch while using your core. Exercises would include: the sun salutation series in yoga, and in Pilates: leg lifts, the saw and crunches. Really keep the core in check- we tend to think we are working the core area a lot more than we think. Doing core exercises will help prevent future injuries or help heal current ones.

When an injury resulting in a sprain does occur, ice immediately, elevated for 10  to 15 minutes then stretch and do your uppercase ABC’s, rotate clockwise and counterclockwise for then rest. Repeat the series of elevation, ice and ABC’s.

To not miss a beat while you are injured think of the area that is injured. If the injury is in the knee area do a lot of stretching from head to toe. Just remember to take it easy and not to run. Walk, bike or stretch lightly. If you want to do resistance training use a flat band and follow some Pilate methods. What ever you do take it easy if you decide to workout- working out should not be viewed as sweating profusely but seen as working the muscle to its maximum. Always consult your physician or trusted health professional before working out again to make sure the injury is on its way to proper recovery.

Remember it is good to take a few days off rather than missing a race because of stubbornness.

Exercises for other inflexible areas:

Other issues are knee, hips and the infamous IT Band. The suggestion here is to incorporate what you do for your ankles also for the other joints.

The exercises for the knees: Flat Band supported leg lifts (call the UIO)- sit on your bum, the working leg straight out and the supporting leg bent (looks like you are sun-tanning on the beach)- if your back is weak lye all the way down but the legs stay the same. Lift the working leg straight up using the flat band to pull the toes forward and keep the knee straight thus keeping the quadriceps contracted the entire time but you are isolating the area right above the knee- toes are Upward. Keep on the same leg and move the toes Inward to work the IT Band area and then finally move the toes (rotating the ankle) Outward to work the inner thigh area and the inner area above the knee.

Hips: lying all the way down, knees up, hands down by your side arms straight on the floor, shoulders stay on the floor you will lift your bum into the air pressing the hip flexors toward the ceiling as you inhale- exhale when you get to the top. Inhale again press a little further –hold-then exhale on the way down.

Another exercise for the hip flexors is to flip over onto your stomach and “swim” get your knees off the floor and keep your elbows off the floor.

Stretching is key – you don’t need to go for a brisk walk to get the blood pumping then stretch, remember that you get the blood pumping when you hear your alarm in the morning- hit the floor with some knee raises, reach the sky and start stretching.

Injuries during training…What to do. How to help prevent. And can you keep training?

Injuries are labeled all over the body but the common runner issues are in the area of the lower body mainly dealing with sprains.

A sprain is, what we have heard, worse than a break to a degree. What happens is the ligament is wrenched opposite of the way the joint wants to go; thus causing inflammation or worse tearing.

To prevent: keep your head up and be aware of your surroundings, stretch to warm up and stretch to cool down, cross-train and increase strength and flexibility. Calf raises, rotating ankles, pointing and flexing the toes are good ways to keep strength are joints.

Cross-training, I can not say strongly enough. This includes: swimming, running, biking, Yoga and Pilates. If you do not have access to a pool, kiddie pools or the bath tub are good which are basically there to apply therapy to the “swollen” muscles after a long run. You should soak in a cool tub for a while do some leg lifts or lower back stretches for 30 minutes. Ice baths are good for really long runs like when you are training for a marathon.

Don’t forget your drills 2 times a week. Stretch every day: start with your neck and go all the way down to your ankles holding each stretch for 15 to 30 seconds each; takes about 10 minutes. Ten minutes to prevent from being down for 3 weeks- I’ll take any day.

To increase flexibility and strength, use Pilates and Yoga- I look at it as holding a stretch while using your core. Exercises would include: the sun salutation series in yoga, and in Pilates: leg lifts, the saw and crunches. Really keep the core in check- we tend to think we are working the core area a lot more than we think. Doing core exercises will help prevent future injuries or help heal current ones.

When an injury resulting in a sprain does occur, ice immediately, elevated for 10  to 15 minutes then stretch and do your uppercase ABC’s, rotate clockwise and counterclockwise for then rest. Repeat the series of elevation, ice and ABC’s.

To not miss a beat while you are injured think of the area that is injured. If the injury is in the knee area do a lot of stretching from head to toe. Just remember to take it easy and not to run. Walk, bike or stretch lightly. If you want to do resistance training use a flat band and follow some Pilate methods. What ever you do take it easy if you decide to workout- working out should not be viewed as sweating profusely but seen as working the muscle to its maximum. Always consult your physician or trusted health professional before working out again to make sure the injury is on its way to proper recovery.

Remember it is good to take a few days off rather than missing a race because of stubbornness.

Exercises for other inflexible areas:

Other issues are knee, hips and the infamous IT Band. The suggestion here is to incorporate what you do for your ankles also for the other joints.

The exercises for the knees: Flat Band supported leg lifts (call the UIO)- sit on your bum, the working leg straight out and the supporting leg bent (looks like you are sun-tanning on the beach)- if your back is weak lye all the way down but the legs stay the same. Lift the working leg straight up using the flat band to pull the toes forward and keep the knee straight thus keeping the quadriceps contracted the entire time but you are isolating the area right above the knee- toes are Upward. Keep on the same leg and move the toes Inward to work the IT Band area and then finally move the toes (rotating the ankle) Outward to work the inner thigh area and the inner area above the knee.

Hips: lying all the way down, knees up, hands down by your side arms straight on the floor, shoulders stay on the floor you will lift your bum into the air pressing the hip flexors toward the ceiling as you inhale- exhale when you get to the top. Inhale again press a little further –hold-then exhale on the way down.

Another exercise for the hip flexors is to flip over onto your stomach and “swim” get your knees off the floor and keep your elbows off the floor.

Stretching is key – you don’t need to go for a brisk walk to get the blood pumping then stretch, remember that you get the blood pumping when you hear your alarm in the morning- hit the floor with some knee raises, reach the sky and start stretching.