Injuries

WORKOUT – Ran on treadmill 41 mins/5.1 miles

I hit up the little condo gym again before we go snowboard for a few more hours and then leave to drive back home.  Stay tuned tomorrow because I’ll have lots of pictures!

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Tricia and Lisa O both asked, “It would be interesting to read a post on how you have come so far when you had the “thutt” injury for quite a while. How do you manage your injuries so you can run so many big races after another?”

I think injury prevention is a big topic that deserves its’ own post.

A little background on my injury: I had piriformis and a torn hamstring in my thutt (thigh and butt) while training for my 1st marathon.  I believe the reason WHY this happened was because I wasn’t doing anything preventative.  nothing.  I didn’t stretch, ice, take many rest days, nothing.

I was running about 70 mile weeks; more was more in my mind.  In contrast, this past month I’ve only ran 100.  So what did I do and continue to do to NOT reinjure myself?

1. I gave myself time to heal completely.

That meant nearly 4 months off from running.  I was gone fishing in Alaska at that time which made it a lot easier.  Don’t push too hard too soon or you’ll reinjure yourself.

2. I started running less and taking days off.

I had to be okay mentally with it first, but I learned that my value as a person isn’t dependent on how many miles I run a day.  I’m not any better or worse for it.  I haven’t ran 26 miles in training since I injured myself, but I’m racing a whole heck of a lot faster than I ever was before.

3. I stretch religiously.

Before and after every run.  And if I’m running a marathon, I’ll stretch at night as well for about a week before the race.  It takes maybe 5-10 mins and I focus on my hip muscles.  Do it while you’re watching tv.

4.  I ice after almost every run.

I bought cheap, reusable ice packs from Walmart and I put one underneath each hip.  Then I get on internet.  Again, super easy.  I’m not talking about drawing an ice bath here, just sitting on ice.  easy.

5. I invested in quality shoes and insoles.

Before I was buying Asics from Ross for $30.  I figured they were gonna get janky anyways so why pay extra?  Dumb.  Go get fitted and analyzed at a running store.  You don’t have to buy $150 shoes.  I told the girl I wanted the cheapest ones that would work for my specific feet, stride, and gait.

I got Mizuno Wave Riders that retail for about $90, but you can find them on sale for as low as $69.99.  I have 3 brand new pairs in boxes right now that I either got really cheap or for presents.  That way you don’t have to spend $100 at the last second.

6. I do core work.

Well, I’ve been slacking on this, but I think it’s really important especially if you’ve had hip issues.  The physical therapist told me to strengthen my core because your hip muscles draw from that.

Those are all my tips.  Basically, listen to your body.  They are resilient, tough and can be pushed hard.  But they’ll also let you know if something’s not right.

Tagged as: injuries/physical therapy