Had a few little bits of knobbly foot pain, but it's getting better every day. In the last few weeks my cross country running sons have been dealing with their own injuries - everything from High-Mileage Zero-Drop Shoes Achilles Tendontitis(opathy) to I'm-New-At-This-And-I've-Got-IT-Achilles-Shin-Band-Plantar-Splints-Fascitis. I know, sounds serious. I was going to write down a list of suggestions for them based on many years of self treating my own overuse running injuries, but I know it will eventually fall off the fridge one day when someone opens the door with a little too much gusto, and then it will end up in the garbage. So - I'm going to put it here, where I can come back and find it again.
A CROSS COUNTRY MOM'S BASIC GUIDE TO MINOR INJURY RECOVERY
*notice all the qualifiers in that title - I'm no expert, just experienced
1. TREAT THE SYMPTOMS
-Take care of your body: Sleep Well (8 hours!), Eat Well (More fruits and vegetables, less sugar and fewer processed foods), Drink Well (Water - lots)
-Back off: This doesn't necessarily mean stop running. My general rule is: if pain increases during a run, you should probably take some time off (and search out more expert advice than my little list). Otherwise, for a few days simply slow down, skip the hills, and drop the mileage.
-RICE it: That is - Really ICE it. Two to three times a day for 15-20 minutes. Faithfully. For at least a week. Or two. Just don't give yourself frostbite (it can happen).
-Massage: Most running injuries are caused, or at least exacerbated, by tightness, usually in the glutes, hamstrings, calves, and that wonderful IT band (my personal nemesis). A stategically applied foam roller can work miracles on loosening up those tight spots and alleviating discomfort. I actually use a full #10 can on carpet (food storage to the rescue!). It works, and it's cheaper. "How to" instructions and videos are available on the web in abundance.
-KT Tape: There are some scientifically-based and thoroughly-researched reasons for taping up an injury. Something to do with compression and circulation and such. It's a good idea, it feels pretty good, and the eye-catching colors will insure that the whole world knows you are injured and shouldn't be expected to run at your peak. It's relatively cheap, can be found at Walmart and applied by anyone (with a little help from Youtube).
2. TREAT THE CAUSE
-Shoes: YEA!! This is the best part. Many experts agree that when you get injured, you should start by examining your shoes. Are they too old? Too small? Too flat? Too narrow? The wrong color? Runners are more shoe obsessed than almost any other sub-category of the human species. There is a good reason for this - it matters! See your local specialty running shoe store for expert advice. They will tell you to consider rotating multiple pairs of shoes to keep from hammering the same spots every day. This is a good idea, and it helps them sell more shoes and stay in business. Win-win. Also - if your injury is foot related, take a good look at your every day shoes. Sometimes it's the shoes you're wearing for eight hours a day that are the culprit.
-Cross Train: I know, I know. Runners just want to run. I get that. Unfortunately, I've never been strong enough to just run without injury. Maybe if I'd been taught proper form from the very beginning I could do it, but a lot of us novices need a little extra help. The bottom line is all that working a few of those opposing muscles can help prevent injury in the first place as well as speed recovery. Here are a few specific ideas:
Plantar Fascitis - when you sit down to watch a show, or read, or do homework etc... dump a bucket of marbles (or other small object) on the carpet. Pick up the marbles with your toes and drop them back in the bucket. This exercise and the next one may also help with shin splints.
Achilles Tendonitis - ECCENTRICS! Heel drops, or calf raises, or whatever you want to call them. They are amazing. Google them. Do them consistently and do them well. Problem solved.
IT Band Syndrome - I'm so sorry. It's really best to keep this one from getting out of control. Once the inflammation has decreased (see note below), lunges and squats are the answer. Bike riding could also help. Be careful though, if you're still tight these exercises could also make things worse. You'll know if you feel that special ache coming on. Single leg squats are probably a better option at first. The idea is to strenghten your quads.
*Note - A lot of injuries will allow you treat both the symptoms and the cause simultaneously. With some, however, it is best to wait for pain to subside before treating the issues that caused it (IT band pain is an example)
This list is by no means comprehensive, and it focuses mainly on the issues we've dealt with in our home, and I'm sure I'll be back to revise and edit it often. Here's to a healthy season!
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