Thursday, December 03, 2009
Running Injury Advice
So it's happened. I've been down for a couple of weeks because of an overuse injury. I've been struck by runner's knee. I guess I realized it was serious when I couldn't walk downstairs without grimacing and holding onto the banister.
Up until that point I had felt the achy knees and decided to run anyway in order to reach the mileage goals according to my schedule. Plus, my knees seemed to warm up after the first half mile or so, and there wouldn't be any pain unless the foot strike landed in just a certain way. Then I began avoiding any kind of hill, even the one at the parking lot of my favorite restaurant. I found myself wondering, "Can I be dropped off at the door? My knees won't like this slight slope downward." That was when I realized the craziness of running through an injury that only appeared to be worsening.
What does a runner do when he/she is off due to an injury? These alternatives have worked for me in the past. I hope they will be helpful for you, too. I was able to complete a full marathon--in San Francisco, no less, by using these techniques even through all of the time off.
SPIN CLASS: This is a great cardio workout. Many of my friends run less and incorporate spin classes just for variety, and to save their own knees.
SWIM: According to all of the experts, this is the way to go, especially if using the "jogging through water" technique. Personally, I felt funny jogging across the length of the pool, and I didn't even get winded. This made me wonder how it was beneficial. But every running book will tell you the jog through water workout is the closest to running without hard impact.
Bicycling and elliptical machines are the next choices to come anywhere close to the aerobic equivalent of running. Many of my running friends are trying something new in town called CrossFit as well. This is supposed to complement running by strengthening the body through various stations with weight bearing activities. Everyone I've spoken to loves it.
Other than that, we should all know to ICE, REST, and use IBUPOFRIN.
I recently began running again. So far, the above activities have kept me in shape enough to complete a couple of shorter runs, 3-5 miles. This weekend will be the test when I try a ten miler. There aren't too many weeks left to train!
|