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Natalie’s Running Tips – Experiencing Aches and Pains – Part 1

13 Sep Posted by in Boot Camp | Comments
Natalie’s Running Tips – Experiencing Aches and Pains – Part 1
 

Running While You Experience Aches and Pains – Part 1

Even if you do everything right, sometimes you still experience nagging aches and pains during your training program.  So what should you do if you find yourself in pain?

Running is a high-impact sport and unfortunately, you may be forced to deal with the symptoms of an injury or an injury-just-waiting to happen.  In the event that this happens, you need to know exactly what to do to hopefully “nip it in the bud”.  If you find yourself experiencing any form of pain around the hip, knee, shins or feet, treat it immediately.  Injuries left untreated, can become chronic and seriously affect your ability to continue with your training program.

As a general guideline, the acronym “RICE” should serve as the basis of treatment for most minor injuries during your running program:

R stands for rest – that is either take a few days off or reduce your training intensity and volume.  Walking, hiking and/or water running are good backups when you need a break from running.  And as a general rule of thumb, some activity is better than no activity to keep circulation strong and to support the healing process so do whatever you can to keep moving without causing pain to the affected area.

I stands for ice – ice the affected area to reduce pain and swelling. A good guideline is ice the area for 10-15 minutes every two hours to reduce pain and swelling.  But be careful not to ice too long or too often because we still want blood flow going to the affected area to help the healing process.  Ice helps to control excessive inflammation but we don’t want to constrict blood vessels too long because that will slow down blood blow and the healing process.

C stands for compression – Compression socks, bandages, braces and sleeves can often help runners work through injuries by applying support and pressure to the injured area therefore minimizing inflammation and damage from excess swelling.

E stands for elevation – that is elevate the affected limb to assist in the drainage of fluid. It’s also a good preventative technique for runners to lie down after a run and after they cool down and place their legs up on a wall to assist blood flow while they perform a variety of wall stretches.