Ouch! Oh no, you wake up after a nice run and your right achilles tendon is killing you. You take a few steps and feel like you'll never walk again, no less run. Or, you are out for your run and your knee gets more sore with each step. You start to walk and a sharp pain virtually stops you dead in your tracks. The dreaded sports injury- you ask, “What do I do now?”
The facts say that, at some point during most runners lives they will get some type of ailment which will slow down their training- if not stop it all together for a period of time. In our training programs here at Fleet Feet we try help runners understand and Identify the difference between pain and injury. When your're injured, you want to stop running. If you have minor soreness, it's possible to run through that. The most important thing to realize is if you listen to your body it will give you early warning signs that something is not right. In general it is important to stop running and rest your body if-
1- You have pain for longer than 7 days
2- As you run it gets more uncomfortable
3- There is obvious swelling to the sore area
4- It effects your natural running form
When that happens the best treatment for your injured area is RICE
Rest…stop running! Take a few days off (at least 2-3) and re-assess.
Ice….your sore area. Ice is the most natural anti-inflammatory around, and is easy to use on specific areas of the body. Ice massage is the preferred method.
There are several products on the market that you can use to help you. Choose ones that best fit your needs and into your daily habits. Do this at least 1x a day, preferably, 3x a day.
Compress…the injury if there is swelling. Wrap the area tight enough for support, but not so tight it will cut off blood flow.
Elevate…the injured area. Try to keep your injured area off the floor, and ideally higher than your heart. This helps with circulation of blood flow and helps to
When an injury occurs, and the above self treatment does not provide complete relief, it is important that you get medical advice from a trained medical professional. Ideally, find a doctor who treats many of the runners in your area (ask us here at Fleet Feet for recommendations.) There are two types of doctor’s deal with many of running related injuries:
Podiatrists treat ailments of the foot. They may also have experience with lower leg or knee injuries if they relate to the foot.
Orthopedists specialize in bones and muscles of the body. Often Orthopedists have a specialty practice in Sports Medicine.
Following the rules above should help you to get back on the road sooner than later if an injury should happen to you. Good Luck and happy training!