Recover by Stretching After a Run

As a beginning runner it is important to recover by stretching after a run. One reason I run is that I am impatient. Running is the quickest way I can think of to get in a good workout. I have learned, however, that if I want to keep running, today and for years to come, I have to settle down and take time to stretch. When I neglect to incorporate stretching into my running and recovery I risk injury and an injury is sure to slow me down!

Among the benefits of stretching are:

•Injury prevention

•Relaxation

•Increased flexibility and balance

•Loosens tight muscles

•Time to reflect

Try some of these stretches and yoga poses from Runners World after your next walk or run or run/walk.

The latest research suggests that stretching should be done AFTER a workout when the muscles are warmed up. So avoid the temptation to flop in a chair immediately after your run. Take some time to cool down and stretch.  You will be less likely to sustain running injuries and your muscles will thank you.
Do you have a recovery tip that helps keep you healthy and on the move? Please share it in the comments below.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Tuesday’s Training Tip: Get a Tennis Ball

If you’ve been training for a few weeks chances are you’ve had to deal with some aches and pains. Today's tip suggests it might be time to get a tennis ball.  You could be surprised at the many uses of these brightly colored orbs.  They’re not just for tennis players anymore!

Reasons to use tennis ball …

• It fits under your foot and can be used to massage from heel to toe while sitting in a chair, even at work.  (I didn’t believe it until I tried it!)

• A tennis ball can isolate sore spots in the upper calf.  Sit on the floor and roll it around under your leg.

• Hamstrings – It works for these guys, too.

• Gluts – Bye Bye, Sciatica! Position the tennis ball under your left or right Gluteus Maximus and roll around until you find the sore spot. You’ll know it!  Hold that position until you feel the muscle relax. Your nerve will thank you.

• Tennis balls are inexpensive.

• You can pack them in your purse, pocket, or gym bag.

• When you are not using them for massage, they are a cheap form of entertainment.  You might want to learn to juggle – or not.

Don’t let those aches and pains go for too long.  If you don’t find relief quickly with your home remedies, seek help from someone who knows more than you.  Your family physician, massage therapists, and even the pros at your favorite running store should be able to help. Try a tennis ball first.  You don’t have to wait for an appointment and you can afford it.

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share?

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Injured? Examine your foundation

 

I’ve been battling, enduring, putting up with, and trying to ignore a nagging case of Achilles tendonitis in my left ankle.  I’ve dealt with this kind of injury in the past.  I even wrote about it in my latest book, The Hard Run.  I ignored it for some time because I was very focused on getting over a case of sciatica that was making me want to cry! When the sciatica improved, the tendonitis was brought into focus. (There is another lesson.) I scaled back my mileage and purchased new shoes.  I’ve been using Vitamin I and Deep Blue, but the inflammation is still present.  Tendonitis is like that – it hangs on for a long time.

Yesterday I was somehow impressed to examine the soles of my new running shoes for wear patterns.  (We runners get a little obsessed with our shoes!)  Guess what? All the wear was on the heel of the left shoe indicating that I have been heel striking with my left foot – pounding away at the inflamed tendon. Experience has taught me that if I correct my gait I will eliminate the cause of the injury.  It will take some time to heal completely, but I will no longer be aggravating the injury. I look forward to improvement!

What can we learn from this running injury?

When you are fighting a battle in life and feel that you are not making any progress, it might be wise to examine your foundation. Are you doing something while in pursuit of a worthy goal that is preventing you from achieving that goal? Are you going about it from the wrong direction?  Perhaps you need to change your approach.

Question: Can you share an example of a change of behavior that improved your success?

Happy Running!

If you enjoyed this post you might also like The Hard Run: Painful Lessons from a Running Granny. Find it on Etsy and Amazon.  Available in Kindle, too!

What's up this week?

Eagle Island State Park.
I went for a little run here!

I’m sure you are all dying to hear about my Sciatica Saga.  Well, maybe not, but I am dying to update you!  Things are really good.  The massage I was so skeptical about has worked wonders.  I am not back up to speed just yet, but I am running a little bit and walking without pain.  For that I am grateful!  I hope to be able to introduce my massage therapist to you as a Guest Blogger in the near future.  Until then, contact me if you need a referral.

In other news …

Here is what you can expect from the blog this week.

Tuesday – I’m adding another new feature!  This IS a running blog of sorts, so watch for the kickoff of Tuesday’s Training Tips tomorrow. This weekly post will have info about running tips, nutrition, recovery, motivation, and relaxation.  You don’t have to run, but you might want to give it a try.

Guest Blogger Thursday – This week’s guest is my friend, Karli.  She is a stay-at-home mom and health coach.  I am excited for you to get to know her.

Food Friday – Its Turkey Time and I have discovered many ways to use up that big bird. In November I will be sharing some unconventional recipe ideas for using turkey leftovers.

What information would you like to see included on this blog site? Please comment with questions or ideas for future posts and as always …

Happy Running!

Sciatica: The treatment continues

My Happy Place

I have been diligently doing my best to treat a nagging case of Sciatica (mine) with stretching, Ibuprofen, ointments, rest, and clam shell exercises.  It wasn’t improving so I decided to call in the big guns! I had my first legitimate therapeutic massage today. 

I have long been leery of massage, mostly because I am ticklish. I even bypassed the free foot massages at the finish line of some of my favorite races – until the GrandTeton Relay. My teammate coerced me and I succumbed. I was immediately fond of the lady working on my ankles and feet. I would have brought her home if I could.

So … I messaged my friend, Raquel, and asked for more info yesterday. Today I had my first therapeutic massage. There was not any giggling going on!  Her elbow jammed into my left hip.  My heel touched my derriere. The massage oil smelled like a medicine cabinet belonging to a geriatric. I had to go to my happy place a time or two. It hurt so good!

Thus far, my left hip is not hurting. I can walk across the room or all around Costco without stopping to do a standing figure four stretch. I believe there is hope of recovery. That is important because I am writing a book about running and I think it would be a good selling point if I were still actually a runner! I am looking forward to an evening stroll to test the waters a bit. She told me she could fix it. I think I am a believer.

My take on therapeutic massage? Go for it!

Meet Raquel, my massage therapist.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Sciatica: A real pain for runners

Throwing everything I know at Sciatica

I’ve been experiencing some discomfort for a few weeks. Actually, it started the beginning of July during my half marathon training. It was just an occasional twinge in my left ankle, an indication that my Achilles tendon was on the verge of a flare up and that I should cut back on my mileage. I had a plan to do just that – after the half. The Burley SpudmanTriathlon was two weeks after the Fit For Life Half and I only had to run six miles. The Grand Teton Relay was three weeks after the Burley event and my distances were less than five miles – three times in 24 hours. 

By the time I had completed all of those races and spent many hours on an airplane traveling to New York State and back and helping with the cross country team, my Sciatic nerve was screaming at me in addition to the enlarged and painful Achilles tendon. I don't know which came first, sciatica or tendonitis. I just know they both hurt and impede my running. So, 15 – 16 weeks later I still haven’t taken enough time off and my left leg twinges and screams from hip to toe. 

I have also been less than diligent in my commitment to treatment. Stretching helps, but it needs to be done regularly. So it goes with ibuprofen therapy. Cream such as Blue Emu, doTerra Deep Blue, and Aspercreme offer temporary and sometimes smelly relief. It’s time to get proactive.

It’s time to get serious so here is my plan of attack:

• Ibuprofen 3 -4 times daily
• These recommended stretches for Sciatica at least twice daily.
• Creams as needed.
• Ice as needed.

Cross Country is ending, so I’m going to take some time off from running while allowing the above remedies to begin to work. This one may be the most difficult. I’m fighting the urge to push through the pain. Sometimes that truly is the answer. I’m afraid that four months of discomfort is telling me that this time pushing through is not the answer! I will let you know what works. (Massage therapy! The answer was massage therapy!)

Oh, and bananas. I intend to eat them - not to go bananas!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.