Category Archives: Injuries

09.03.11
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Train while you are strained..

Doctor’s, in this case it was my podiatrist, who has asked me not to run for the next two weeks… its bullshit, I freaked out.. 🙂 ..

Already annoyed at myself for hurting my heels, and the residual pain is not relieving, inspite of new pair of shoes 😦 .. regular icing.. and now am taking anti-inflamatory pills.

Well, instead of sitting on the couch, I have started biking more, hitting the gym for circuit weight training, and just started swimming yesterday. Off all this I feel that swimming is the best to keep the heart rate healthy.

While you are suffering from a running injury, you can utilise that time to give most rest to your legs, and exercise your upper body, and cross train. For a runner nothing can be more frustrating than not hitting the pavement or the trails. But it is always best to respect your body.

Listen to your body, listen to your doctor, read and talk to other runners, and check this out- http://runninginjuryfree.org/2008/09/foot-strike.html

Certain things that one can do at the gym-

  1. Do elliptical
  2. work on the glute muscles
  3. work on the quads  (do the first three depending on the injured area on your leg)
  4. do planks, and side planks
  5. with moderate or low weights do more reps for shoulders, biceps, and chest
  6. Rowing is a great way to keep the heart rate going
  7. spinning and biking are amazing, but again depends on where you are injured
  8. Lastly, swimming is always a great alternative
the upper body is as important for a runner as the lower body, one realizes this with his right hand movements while running uphill. Plus right strength exercise builds motivation during runs, and makes you feel strong.
One thing, I have read, and been told is that always rest the injured area 100%, before starting fresh.
So happy training, and happy running.. !!
08.29.11
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3 weeks of depression

Have to baby-sit my plantar fasciitis for another 3 weeks, that is what my doc says. Consuming pills of Ibuprofen, to subside my inflammation, and no running is gone irritate me.

Reading the running posts, and updates on facebook and twitter, are most annoying and depressing, when you can’t hit the trail :(.

I cancelled my upcoming marathon for this, but it will be hard to cancel another one too.

 

08.16.11
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Train, but No Strain

true!!

Do not train so hard, that you strain yourself to the extent that you might have to pull out of the event.

With sore heels, or the heel spurs, I am planning to pull out of the full marathon with just a month to go. Have not been able to put enough miles on the legs, for the training.

Injury is so depressing that I run a day, and rest for next two days, further ensuring that I walk less. I have had IT band and knee injuries before, and they rehab process and keeping oneself away from the trails was so frustrating, when that is the thing you most badly want to do.

Biking/swimming/Gym cross workouts are some of the ways to avoid the body fitness level from going down.

 

 

 

08.08.11
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What hurts ??

Heels hurt ……..

Mundane, because no running.. took the day off to repair the broken parts. Have a sore heel on the right leg. The ‘Shoe-Dog’ gait testing mechanism at Road Runners tells me, that I put 53% weight of the body on my right leg,

Old and Newand rest on the left leg. phew!!! Anyways, the soreness in the heels is an indication that I need to change my running pairs.

Though I got a new pair of Asics, but the pain in the heels, early morning while getting out of the bed, is awful. Googled a bit, and found that it is called as Plantar Fasciitis. Plantar Fasciia is the connective tissue that runs from the heel to the base of the toes

Plantar Fasciitis, is a common form of injury among runners. It happens because of various reasons-

  1. Old pair of running shoes, without much cushion.
  2. sudden increase in mileage, leading to over stress of the legs
  3. this is related to the running form, where heels strike the ground first.
Detailed analyses, you can check out the following: http://www.sportsinjuryclinic.net/cybertherapist/front/foot/plantarfaciitis.htm
OR
I have been rolling ICED bottle under the feet, rolling the heel, back of the heel, as much as I can. Even now, while writing this, I am massaging my foot with the ICED bottle.
I cannot cut down on running much, because of an upcoming Marathon in a month. But advice is to reduce the mileage, and work on strengthening the various machine parts.