My injury prone Runner's Toolkit

Some people can just run and run and run and have no issues. 

I am not one of those people. This is what I have learned that helps me. I am no expert. Everyone is different and what has worked for me, may not work for you.. but I wanted to share nonetheless.

When I started running again (this would be my third or fourth attempt) in the fall of 2010, I decided this time I would start with a plan. So I used the Couch25K plan to get started and began on the treadmill, and then migrated outdoors towards the end of the plan.

Midway into this training my good ol' IT Band started flaring it's ugly head. Enter my amazing Sports Chiropractor. He got me started on foam rolling 1-2x a day (honestly, I am lucky to do this once a day - but it is a game changer) and listening to my body. It is NOT a good idea to try and push through ITB pain. Wow. How many years did it take to learn that lesson?

Also add to the 'team' a sports acupuncturist and a good massage therapist... Regular treatments really keep me running. I have been finding acupuncture to be more helpful right now for my high hamstring tendinopathy - which has led to some pes anserine issues. 

When my ITB was bad I came to LOVE this ITB strap by Pro-Tec. I have tried a few different versions and this one works the best.  

Then I added more strength exercises and stretching and specifically working on the hip weaknesses which are usually one of the issues causing ITB. I started doing side lying leg lifts every day. (When I stop doing hip strengthening exercises - pain usually follows). 

Ligaplex. I really feel like this supplement is helping firm up my loosey-goosey ligaments.

These are some great dynamic stretches and exercises to add to your routine....

More good ones here:

Other lessons learned:
  • Shoes are important. I buy my shoes from a place that will video record me running on the treadmill and analyze which ones are best for me. 
  • Ice is your friend. Don't run to Ibuprofen post every run- it interferes with your body doing what it needs to do. 
  • Eat more protein which is vital to building muscle. 
  • Listen to your body (this really cannot be said too many times). If it isn't feeling good it is better to cut a run short than to risk injury and throwing your whole training off track. That is the hardest lesson to learn as a Type A runner. I feel like I HAVE to do the number of miles I had planned for the day. That is not true. It is just a plan - you can always do less or more, depending on what your body is feeling that particular day. 
  • Ice baths after long runs - especially new longer distances. 
  • Compression sleeves/socks really help with recovery.

1 comment:

  1. Thanks for sharing, Liz! Your post will definitely benefit everyone, especially athletes and those who are living an active lifestyle. No one is really safe from getting injured. The pain could strike any moment. So it’s much better be prepared, and know what to do if ever it does happen to them. All the best!

    Ramona Walters @ OMNI Clinic