Comments on: How to Avoid Injury: Know Your Limitations When You’re Making Bad Decisions http://strengthrunning.com/2010/04/how-to-avoid-injury/ Injury Prevention and Training Tips to Race Faster Wed, 16 May 2012 22:43:16 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: May, 2011 Training Journal: Getting Back on the Horse (and Half Marathon Event!) http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-3462 May, 2011 Training Journal: Getting Back on the Horse (and Half Marathon Event!) Tue, 07 Jun 2011 12:51:16 +0000 http://strengthrunning.com/?p=308#comment-3462 [...] also traveled to Massachusetts to go to my sister’s college graduation. Not wanting to make the same mistake twice, I took two days off from running in order to enjoy time with my family and to party with my little [...] [...] also traveled to Massachusetts to go to my sister’s college graduation. Not wanting to make the same mistake twice, I took two days off from running in order to enjoy time with my family and to party with my little [...]

]]> By: Minimalism, Partying, and Shutting Up : The 8 Steps I Took to Become a Better Runner http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-2053 Minimalism, Partying, and Shutting Up : The 8 Steps I Took to Become a Better Runner Wed, 16 Feb 2011 21:10:26 +0000 http://strengthrunning.com/?p=308#comment-2053 [...] days, I know how to reign in my inner party animal (but sometimes I still make bad decisions) and put my training first over having a wild night. Partying has its place, but a focus on [...] [...] days, I know how to reign in my inner party animal (but sometimes I still make bad decisions) and put my training first over having a wild night. Partying has its place, but a focus on [...]

]]> By: How to Increase Mileage Safely: Forget the 10% Rule http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-2041 How to Increase Mileage Safely: Forget the 10% Rule Mon, 14 Feb 2011 19:10:57 +0000 http://strengthrunning.com/?p=308#comment-2041 [...] is no magic number that will accomplish your running goals.  Focus on consistency, not making stupid mistakes, and only moving up your mileage when you’re ready and comfortable.  You may find yourself [...] [...] is no magic number that will accomplish your running goals.  Focus on consistency, not making stupid mistakes, and only moving up your mileage when you’re ready and comfortable.  You may find yourself [...]

]]> By: Fitz http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-292 Fitz Thu, 29 Jul 2010 14:16:33 +0000 http://strengthrunning.com/?p=308#comment-292 Hi Tim, I think you're taking a good approach - gradual increases in volume, cross-training when you're feeling fatigued or hurt, and fixing your form. Sometimes, small injuries are part of the job. You need to aggressively treat them with ice, extra rest, and prevention techniques also. I'd recommend continuing to refine your form, cross-training when you must, trying a foam roller or other type of massage for your calf area, and resting. Make sure you're also doing a solid strengthening/core program to hep with your running form and recovery. Best - Fitz. Hi Tim,

I think you’re taking a good approach – gradual increases in volume, cross-training when you’re feeling fatigued or hurt, and fixing your form. Sometimes, small injuries are part of the job. You need to aggressively treat them with ice, extra rest, and prevention techniques also. I’d recommend continuing to refine your form, cross-training when you must, trying a foam roller or other type of massage for your calf area, and resting. Make sure you’re also doing a solid strengthening/core program to hep with your running form and recovery. Best – Fitz.

]]> By: Tim http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-291 Tim Thu, 29 Jul 2010 14:04:54 +0000 http://strengthrunning.com/?p=308#comment-291 I'm 48, and was in reasonably decent shape before I began running in January. Because I always got shin splints in the past when I tried to run, I did the couch to 5k program. I was very careful and followed the program to the T. I never missed a day and completed the 9 week program with no injury. I was upping my mileage 1/4 mile every other week and was up to 5.5 mile runs when I pulled my left hamstring. It wasn't too bad. I iced and stretched and was fine in about 10 days. I decided to stay at the 5.5 mile level for a while, thinking that my body needed to get used to that for a while. I read "Born to Run" and have been trying to run on my forefoot, keeping my hips forward, feet under me and keeping my posture up tall. Then I decided to start running trails, thinking that would be less impact and more fun. I felt a little soreness in my ankles an calves at first, which I treated with ice, Motrin and stretching. Over 2 weeks, 6 runs in the woods, it was feeling great. I was loving it. After running around 5 miles on a combination of paths and single track with quite a few hills on Monday, I began feeling a more acute pain in my lateral right lower leg sort of radiating almost under my calf to the medial side. I went to the gym an did an hour on the bike Tuesday night and did some stretching. I rested it on Wednesday because it still felt sore. It's not too bad walking on it, but when I tried to run this morning coming down on it was too painful, so I stopped. It almost feels like shin splints on the back side of the shin, under the calf, instead of the front. I don't recall twisting an ankle, tripping or any acute potentially traumatic movement. Any ideas, recommendations. My insurance stinks so I would really like to avoid a doctor's visit. I’m 48, and was in reasonably decent shape before I began running in January.
Because I always got shin splints in the past when I tried to run, I did the couch to 5k program.
I was very careful and followed the program to the T. I never missed a day and completed the 9 week program with no injury.
I was upping my mileage 1/4 mile every other week and was up to 5.5 mile runs when I pulled my left hamstring.
It wasn’t too bad. I iced and stretched and was fine in about 10 days.
I decided to stay at the 5.5 mile level for a while, thinking that my body needed to get used to that for a while.
I read “Born to Run” and have been trying to run on my forefoot, keeping my hips forward, feet under me and keeping my posture up tall.
Then I decided to start running trails, thinking that would be less impact and more fun.
I felt a little soreness in my ankles an calves at first, which I treated with ice, Motrin and stretching.
Over 2 weeks, 6 runs in the woods, it was feeling great. I was loving it.
After running around 5 miles on a combination of paths and single track with quite a few hills on Monday, I began feeling a more acute pain in my lateral right lower leg sort of radiating almost under my calf to the medial side.
I went to the gym an did an hour on the bike Tuesday night and did some stretching. I rested it on Wednesday because it still felt sore.
It’s not too bad walking on it, but when I tried to run this morning coming down on it was too painful, so I stopped.
It almost feels like shin splints on the back side of the shin, under the calf, instead of the front.
I don’t recall twisting an ankle, tripping or any acute potentially traumatic movement.
Any ideas, recommendations. My insurance stinks so I would really like to avoid a doctor’s visit.

]]> By: Fitz’s Training Journal: June 7 to July 4 http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-155 Fitz’s Training Journal: June 7 to July 4 Thu, 08 Jul 2010 15:11:51 +0000 http://strengthrunning.com/?p=308#comment-155 [...] to run every day but I skipped my run the day after the wedding.  I’m not about to make the same mistake [...] [...] to run every day but I skipped my run the day after the wedding.  I’m not about to make the same mistake [...]

]]> By: Running Mileage Overrated? http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-56 Running Mileage Overrated? Wed, 19 May 2010 16:02:10 +0000 http://strengthrunning.com/?p=308#comment-56 [...] real goal is to run 3,500 miles in 2010 – this is ambitious and I have to focus hard on injury prevention and doing the little things to stay healthy.  I know this is a big goal and will require me to [...] [...] real goal is to run 3,500 miles in 2010 – this is ambitious and I have to focus hard on injury prevention and doing the little things to stay healthy.  I know this is a big goal and will require me to [...]

]]> By: Fitz http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-39 Fitz Mon, 03 May 2010 16:04:32 +0000 http://strengthrunning.com/?p=308#comment-39 Hi Jackie - Glad to hear that you're now on your way to recovering fully and getting in great shape. It's difficult to balance staying in shape and having a social life, they're often at polar opposites of how you should be treating your body. Good luck recovering from your injury! Cheers, - Fitz. Hi Jackie – Glad to hear that you’re now on your way to recovering fully and getting in great shape. It’s difficult to balance staying in shape and having a social life, they’re often at polar opposites of how you should be treating your body. Good luck recovering from your injury! Cheers, – Fitz.

]]> By: Jackie Rose (@letssitoutside) http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-38 Jackie Rose (@letssitoutside) Mon, 03 May 2010 14:05:06 +0000 http://strengthrunning.com/?p=308#comment-38 Thank you for this post! I fell off a roof about one year ago and shattered my wrist, broke my nose and face. Since I fell I've had six operations to repair the damage. As someone who doesn't own a TV and has chosen a long run or a yoga class over a bar on a Friday night, I've been struggling with my desire to stay in shape, and my need to take it easy on my body. I could tell you a bunch of stories about how I ignored the warning signs of injury just because I didn't want to stop running. After this last, unexpected surgery on March 31st, I've realized that by burning the candle at both ends, I'm only prolonging my own recovery process. Sure, I want to train for a marathon and dance three hours at my friend's wedding, but for now I've decided to stick to meditation (mental exercise haha) until my body is ready to be pushed again. Hope all is well! Thank you for this post! I fell off a roof about one year ago and shattered my wrist, broke my nose and face. Since I fell I’ve had six operations to repair the damage. As someone who doesn’t own a TV and has chosen a long run or a yoga class over a bar on a Friday night, I’ve been struggling with my desire to stay in shape, and my need to take it easy on my body. I could tell you a bunch of stories about how I ignored the warning signs of injury just because I didn’t want to stop running.

After this last, unexpected surgery on March 31st, I’ve realized that by burning the candle at both ends, I’m only prolonging my own recovery process. Sure, I want to train for a marathon and dance three hours at my friend’s wedding, but for now I’ve decided to stick to meditation (mental exercise haha) until my body is ready to be pushed again.

Hope all is well!

]]> By: Training Journal: March 15 – 28, 2010 http://strengthrunning.com/2010/04/how-to-avoid-injury/#comment-25 Training Journal: March 15 – 28, 2010 Fri, 23 Apr 2010 13:27:20 +0000 http://strengthrunning.com/?p=308#comment-25 [...] last two weeks were very productive blocks of training.  Unfortunately, it did not end well but a slightly premature end to this training cycle is just fine.  I had no races lined up and was [...] [...] last two weeks were very productive blocks of training.  Unfortunately, it did not end well but a slightly premature end to this training cycle is just fine.  I had no races lined up and was [...]

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