A new approach to injury management

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As I mentioned in my race recap from this past weekend I started having hamstring issues well that soon migrated to my calf leading to a failed run attempt on Sunday and then time off. The last I ran was An easy run Tuesday with my team which included walking. A similar calf issue crept up last winter while I was training for Boston and my approach was to keep running and just complain about it, not such a smart idea but I know every runner has done it! This resulted in a tibial stress fracture and continued calf and hamstring issues all year. This time I am taking my own advice and a new approach: no running!

I am still early in the year and I can not deal with another poor racing season. So my plan this year is to Be Smart and Listen to my Body. I have been sticking with elliptical, strength training and biking instead, had hoped to do some pool running but the deep pool hours are terrible and often too early or during naptime. My plan...

Rest: No running but still staying active with any other activity that does not cause pain
My workouts this week
Ice: Not as great on this, but 1-2 x day but should be up to 4

Compression Socks: I put on my socks and the relief is wonderful :) I even decided to order a new pair since they are 40% off at ProCompression this week (code MARCH). Now to decide on blue or orange since the green is out, what color should I get?

Yes, I have cold feet and wear huge socks all the time.
Massage: The foam roller has become my companion again. But I have my own little massage therapist at home. 
I started foam rolling and O says "Mommy I need to "lift" (stretch) your leg then "push on it" (massage) when you are done." Raising a runner or massage therapist! 

 Someone also suggestion epsom salt which I haven't tried. I talked to sports doctor yesterday at my clinicals about kinesio tape and he gave me his opinion to avoid it since there is minimal evidence to back it up and no biomechanical benefit. Good to know. Any other injury suggestion before it turns into a bigger deal?  I am hoping this is enough to run pain free in the half tomorrow, I think I need to throw out my goals and just run. Meaning I'll likely have my iPod, Any song suggestions? I haven't updated in months. 

Linking up for Fitness Friday with Jill. Remember come back here on Monday for a weekly training link up
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Comments

  1. Kim @ Healthy NestMarch 15, 2013 at 8:17 AM

    Hope your plan helps! Running injuries can be so frustrating!

    ReplyDelete
  2. Mommy Run FastMarch 15, 2013 at 8:19 AM

    Oh, bummer!! Glad to hear you backed off the running. Any chance you could skip the half? If you're not going to "race" it, maybe you could give the bib to someone? But I know I would still want to run in your shoes, too. :) You're doing all the right things, hope it's 100% soon!

    ReplyDelete
    Replies
    1. Coach JenMarch 15, 2013 at 8:26 AM

      It is the first in a 4 race series I am running and my run group is doing the race so I really want to run it. I figure worst case if I can't race I can always run with a friend doing her 1st half. The pain is much better so I hope I am fine :)

      Delete
  3. Rachelle QMarch 15, 2013 at 10:43 AM

    Good job listening to your body Jen:) I have heard good things about epsom salts but have never tried them. I say go for the orange socks. I have been really into orange lately since that is the color of all the Colton's Army gear:) Good luck tomorrow!

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    Replies
    1. Coach JenMarch 15, 2013 at 4:36 PM

      I'm leaning towards orange that is the color of my team race jersey :)

      Delete
  4. AnonymousMarch 15, 2013 at 12:38 PM

    I wish I had some other advice but it sounds like you have everything covered. I've heard the same thing your doctor said about the tape for compression too. But so many people praise the benefits of compression that I've got to get a pair of socks for my cranky calves soon. I'd go with blue if it's bright or baby blue.

    ReplyDelete
    Replies
    1. Coach JenMarch 15, 2013 at 4:37 PM

      I love the socks :) I started wearing them for my cranky claf last year and got hooked!

      Delete
  5. gacgirlMarch 15, 2013 at 1:06 PM

    I did the same thing all week. I feel awful not running but I had to take a break. Gonna try for an easy run later and see how it feels. That will determine my race status for tomorrow.

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    Replies
    1. Coach JenMarch 15, 2013 at 4:37 PM

      Hope the run went well and you can race tomorrow :)

      Delete
  6. Mindy BobeMarch 15, 2013 at 4:02 PM

    Boo on injuries! But good for you on playing it smart and resting!

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    Replies
    1. Coach JenMarch 15, 2013 at 4:37 PM

      Trying very hard, didn't even let myself run to try it out today!

      Delete
  7. Runaway Bridal PlannerMarch 15, 2013 at 9:46 PM

    I should try out those socks! I have been using compression ankle wraps, but to be honest the socks look so much cuter! Sounds like you are doing everything right, so hopefully you'll get over this injury quick!

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    Replies
    1. Coach JenMarch 16, 2013 at 6:17 AM

      Pro Compression is awesome, I tried others but these are my favorite :) LOve that they do deals all the time too.

      Delete
  8. jillconyersMarch 16, 2013 at 5:13 AM

    I echo everything you're doing and sadly I had to learn the hard way to listen to my body! Sorry to hear about your injury :(

    ReplyDelete
  9. UnknownMarch 17, 2013 at 5:15 AM

    Oh my gosh :-( this sucks. I'm glad you're still moving on the elliptical and bike, but man I wish I could take that injury away from you. An injured runner seems so unfair.

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    Replies
    1. Coach JenMarch 17, 2013 at 6:24 AM

      Thanks Kate, doing what I can and trying to be smart hoping it is short lived :)

      Delete
  10. MarissaMarch 17, 2013 at 9:41 PM

    It's harder to rest than workout so hats off to ya & hope it heals quickly...

    ReplyDelete

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