Muscle and non-muscular sport injuries are frequently related to each other. Many problems can be treated successfully by the athlete. Should the problem persist, see your Doctor, or a Sports Injury Specialist--consider Physical or Massage Therapists, Chiropractors, Osteopaths, Rolfers, Podiatrists, or Acupuncture. “The best person to assess your biomechanical imbal¬ ances which caused the sports injury--and it’s a given that poor biomechanics cause most injuries--is a sports specialist from any field who has an interest in and an understanding of the mechanics specific to running.” “Or to read the message between the lines...a fellow run¬ ner.” “Yes. At least a person who speaks the runner’s language. Referrals from runners or track teams work best. “If the front office questionnaire includes a section for your typical weeks training, and other hints suggesting an athlete or runner is given individual attention, you could be at the right office. “Your mechanical problems are unique. You should be measured (leg length, muscle size or strength, flexibility) and watched (when running). “The treatment should emphasize...Prevention, Stretching, Strengthening, Treatment and Rehabilitation. You should have input on those rehab decisions--maintain control, just like you do with your running. “He or she should be runner conscious enough to spot long-term overtraining syndrome (LTOS)....Don’t forget to inform the specialist of other recent, even minor injuries which you have suffered. Give the person a chance to diagnose you properly...you’re the one paying for it--financially, and in pain later if you don’t get the problem resolved.”
“Most muscle injuries should be treated with RICE.” He gave me a strange look...”And don’t ask me if I mean white or brown, boiled or egg fried.” “That was the last thing on my mind. You meant: Rest, Ice, Compression and Elevation.” “Good man. Ice is your friend; it decreases inflammation, preventing many sore spots becoming injuries. Hosing your legs with cold water after a run has the same effect--it can ease significant fatigue; it’ll also bring your body temperature down. “Inflammation constricts blood flow, it can interfere with healing--combat the swelling with ice. Use each hour for two days. Use warmth--mild heat--only after all the swelling has subsided.” “As a rule, muscle strains at the back of the legs are from running too fast, or overstriding. You will need to rest.” “Does cutting out speedwork for a few days qualify as rest?” “Yes, it would. Active rest, putting the muscles through a comfortable range of motion, will bring nutrients to the muscle and stimulate repair. You will also maintain fitness. “A major muscle tear will require you to stop running; minor tears, if not hurting when you run, will heal with this active rest. But: Run 30 seconds per mile slower than usual; avoid long runs...do two sevens instead of a 14; avoid hills...you tend to go too fast down them. no speed running. don’t overstride. “The combination of easy running and RICE for the acute phase of about two days, then stretching and massage later, and an anti-inflammatory if appropriate, should help the mus¬ cle to recuperate. “Consider your form when preparing for speedwork again. Wear appropriate shoes--if you’re advanced enough to use lightweight racers for speed sessions, do copious stretching of the calf and achilles to prepare them for the lower heel. Ease into the fast running after drills and striders. Do fewer reps for the first couple of sessions back.”
Buttocks--GLUTEAL muscles Renowned for aching after distance runners do sprints. “My butt hurts” means the runner did too many short efforts, too fast, without adequate preparation. Yes, there should be a degree of fatigue, but some runners ask these important speed muscles to strain by ignoring them most of the year. Twice weekly striders and sprint drills will help to keep these muscles in shape and avoid the bun burn when you do eight times 150 meters at the end of your summer track sessions. RICE and get someone who adores you to do the massage.
Soft or connective tissue injuries are often caused by equipment problems, poor biomechanics or increasing mileage beyond the body’s current abilities. They can be difficult to diagnose...there’s a thin line between the knee pain from small sprains of the ligaments at the back of the knee, and a strain of the popliteal muscle which crosses the same area. Fortunately, both are treated with rest. Tendon--sinew--can take huge amounts of abuse. Usually, it’s stronger than muscle, but push it too far and it will fail. The weakest point will go first; training through the injury can lead to an “itis”. Rehab--RICE--can be long and slow. Most injuries are insidious--they creep up on you week by week. Their stealth makes you change form in little ways...pushing you toward other injuries. It could be your big toe which is causing the knee pain or your hamstring to repeatedly strain.
SPRAINED OR STRAINED ANKLE Ankle ligaments are overstretched. There may be a popping sound. A true STRAIN will take a couple of months to recover from. Seek out an expert. Cross train until you can walk with¬ out pain. A SPRAINED ankle has less ligament damage. The main calf muscles may be strained also, and require nursing back. The real problem is often the smaller stabilizing muscles such as the Peroneous Longus and Tibialis Posterior; the flexors and extensors...the everters and inverters, will need to be iced and rehabbed. For instance, if it hurts you to invert (inwardly turn) your foot after a strain, ice the area which hurts; later, stretch the ankle to its everted position to regain the liga¬ ment’s mobility; stretch in the inverted position to regain the muscles’ flexibility. Make a wobble board to build strength. When walking is pain-free, ease into running with a support such as ace bandage or an air splint. Avoid rough surfaces for 6-8 weeks; then get gently back to the trails.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)