All posts tagged with: Injury

Photo Credit: Jay Minter

This is the period during marathon training when runners enter their peak workout periods. The runs are at their longest, strength training is just about over, and speed work begins. Runners are also challenged with managing their full-time jobs, finding social balance, and cross training. As the marathon draws closers, many runners ask themselves if they are training enough, too much, or not enough.

Running fills the body with endorphins, igniting the body and the mind. The feeling is a glow of energy. If runners aren’t careful, they can easily suffer from overtraining. Put trust in the training program. Know that it’s ok to miss one or two workouts. The first goal is to arrive at the start-line on race day healthy and injury free.

Overtraining is dangerous. It puts long distance runners at risk of injury and getting sick, especially during peak training.

Here are some common signs of overtraining:

• Feeling of being tired and fatigued throughout the day
• Headaches
• Muscle aches and pains
• Sudden weight loss
• Trouble concentrating
• Low sex drive
• Colds or flu
• Clumsiness
• Trouble relaxing

The best way to overcome overtraining is to take a day or two off running, drink plenty of water, eat well balanced meals, and get extra sleep at night.

Training for an upcoming race takes a significant time and training. Running three to six days per week adds up to a lot of kilometres, very quickly. But when an injury arises, it kills the training momentum and all the progress made can quickly be lost.

To stay healthy and on target to meet your goal on race day, here are some helpful tips for running injury free:

1. Go to a professional running store, like Running Room, to have a gait assessment. A trained professional can determine the shoe best suited for your foot type (neutral, mild or severe pronation).
2. Shoes are the most important piece of running equipment. Invest in a pair that is best fitted to your feet.
3. Join a running clinic. Running clinics will keep you on track with the appropriate training required to prepare for your upcoming race. They will also give you helpful tips, advice and motivation you need to stay on track.
4. Keep hydrated. Drink at least eight, 8-ounce glasses of pure water every day. Your body needs the hydration after intensive sweating during training workouts.
5. Practice good form. Ensuring your body is moving efficiently and correctly is important for preventing injuries. Supplement running with core and upper body strengthening exercises.
6. Stretch after each run. Long runs or short-distance, it’s important to stretch Muscles will be tights and full of blood. Stretching helps return muscles to their natural position quicker.
7. Listen to your body. If you feel pain, determine what kind of pain it is. You may need to apply ice to relieve sore spots immediately. If the pain is consistent, discontinue running see a physician.
8. See a massage therapist on a regular basis to help relax tight muscles. Massage therapy, especially post race or long training runs will significantly speed up recovery time.

Paying attention to these details will help you get through training and make it more enjoyable. Remember, the goal is to get to the start line injury free! Running is fun and rewarding, don’t let an injury get in your way.

Have your own tips to avoid injury while training for a big running race? Leave your tips on this blog post.

Long distance running puts a lot of strain on a runners body. Runners often complain about being tight, cramping, having tension and other tissue injuries. Massage therapy is an effective treatment for runners to help recover faster.

According to Vancouver’s PainPro Therapeutics, here are the top three benefits runners can receive through massage therapy:

1. Speed Up Recovery Time: This is done by loosening tight muscles. Chronic tight muscles restrict blood flow, which traps in de-oxygenated blood causing pain and discomfort. Massage can help break up the adhesion in the muscle that causes tightness, reducing the restriction of blood flow, bringing fresh, oxygen-filled blood allowing the muscle tissue to repair and heal faster. A post-race massage can help a runner recover faster in a shorter period of time, meaning they can focus on what they love doing – running pain free!
2. Improve Running Time and Performance: Runners are always looking for ways to run faster, smoother and reduce their risk of injury. Fascia is a connective tissue found throughout the body. It’s a 3D web support of muscles. As you start to run, the fascia becomes tight and begins to compress the muscle causing compression of blood vessles and nerves, giving the sensation of tingling or weakness. Fascial therapy  releases the tension by lengthening and expanding the muscle tissues, reducing the overall pressure, which leads to better performance.
3. Educate: An RMT who understands the mechanics and nuisances of a long distance runner can be a runners best friend because they have a wealth of information. They can provide valuable ‘homework’ assignments to further improve recovery time or prevent further injury including stretching and strengthening exercises, and other effective treatments like hydro-therapy.

PainPro Therapeutics offers affordable, quick, and easy access to effective pain relief through advanced massage therapy techniques. The have clinics in the business district and in Coal Harbour in downtown Vancouver and offer both same-day and online booking capabilities.

During marathon training your body will go through periods of stress and rest. It’s extremely important to listen to your body before, during and after each run. Your body will give you signals if something is wrong, or if you’re ready for your next training period.

Do not run if you experience bruising, swelling, intense pain during or after your run, or if you have to dramatically have to alter your form in order to run.

At the start of your run, if you experience pain but it gradually disappears while you run, it’s safe to continue to run. Warm-up by walking, start off running at a slower pace, and stretch well post-run.

During your run, if you experience pain, try taking a quick stretch break, then go back to running. If that does not work, stop running before injury occurs. Spend more time cross-training and consider investing in new shoes with different padding.

For pain that starts post-run, ice immediately. I will reduce blood flow to the injured area and reduce inflammation. Use ice for 10 minutes on, 60 minutes off. Repeat as often as required. Do not use ice directly on skin. Place ice in ziplock bag and wrap in a towel, then apply to injured area.

For chronic pain, where inflammation is not present, apply heat to the injured area, 10 minutes on, 60 minutes off. This will increase blood flow to the area and speed up the healing process.

To train injury free, respond to pain and aches immediately by seeking treatment or modifying activity. Slowly increase activity distance and intensity by 10% maximum each week. Stretch well after each run and take rest days on a regular basis.