Recover from a Running Injury with RICE

Running injuries are a nuisance and can sideline a runner - sometimes for months. An injury differs from fatigue and soreness. It can usually be linked to an incident like a stumble or sudden onset of pain and should be handled differently than general soreness after a workout. Beginning runners need to be aware that some injuries can be treated with self care, while others may need the assistance of a medical professional. Rest is often the best remedy. It's also one of the hardest for runners. We tend to panic that our fitness level is waning during recovery.

Fortunately, there is a formula for treating injuries at home that will be effective in most cases. RICE is an acronym for rest, ice, compression, and elevation. RICE is an important part of working through running induced injuries. Much of the discomfort from injuries is a result of swelling and inflammation. RICE will help you combat those.

Rest -

If you think you have suffered a running induced injury the first step is to take time off. Difficult? Yes! You were just about to step up your training level by increasing your mileage and now you may have to start all over! Can't you just tough it out? You might - but you might also aggravate the injury and prolong recovery. If you must remain active, find an alternate activity such as swimming or cycling. 

Ice -

Applying cold to an inflamed area will help reduce pain and swelling. Cold compresses, or ice packs, should be applied several times daily for the first 2 -3 days during recovery. For foot and lower leg injuries, soak feet in a bucket of ice water. Zipper bags with water and ice cubes make a quick ice pack, as do packages of frozen vegetables such as peas. Heat can be applied after a couple of days.

Ice treatments can also aid in recovery from fatigue and soreness associated with everyday workouts.

Compression -

Compression can also reduce swelling and support the injured area to prevent further damage. Use caution when applying wraps and Ace bandages as a wrap that is too tight can create additional swelling issues. Click here for wrapping instructions.

Compression socks or sleeves come in an array of colors and styles. They are ready to use and can give support to legs or joints. Just PULL them on.

Kinesio taping is another method of compression and support that works for some. I've had good experience with it, as well as, mediocre results. Be sure to learn how to apply it for the injury you want to treat.

Elevation -

Elevation is another method to reduce swelling. Keeping the affected area above the heart will prevent blood from pooling around the injury. Since you are taking time off, use this opportunity to read a good book, catch up on your social media, or even write your own book! Relax on the sofa and prop your leg (you injured it running, correct?) on a stack of pillows.

Remember, RICE is recommended for treating minor injuries at home. If you don't see improvement in your running injury quickly, seek the help of a medical professional, preferably one that is also a runner who understands your need to get back on the road. The good news is that most running injuries can be cured. You can recover and be on your way.

Do you have a recovery tip that helps keep you healthy and on the move? Please share it in the comments below.

Happy Running!
- Carol aka Running Granny Green
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Tuesday's Training Tip: Take a rest

Believe it or not, athletes and wannabe athletes can benefit from taking a rest.  In fact training plans for any race length from 5K to marathon incorporate rest days into the schedule.  Rest days allow your body to recuperate from the challenges of a training schedule.  I have found that even a short break or rest during a run can sometimes help me run farther.

Catch your breath. A beginning runner, or even an experienced runner adding distance to her routine, can benefit from a short walk break.  For beginners a walk break is a chance to catch your breath and discover that you can recover and run a little farther.  Use these breaks to push yourself that extra half mile.  Next time you run, shorten the break but cover the same distance.

Rejuvenate your muscles. It’s okay to give your muscles a day off.  In fact, rest days may help to prevent injury, especially stress injuries.  If the schedule says to take time off – do it.

Take a brain break. I have found that rest days are as important to my mental commitment as they are to my physical well-being.  When I take time off I miss running and missing something, at least for me makes it all the more appealing. I miss the feeling of accomplishment I get after a good run. I miss the feeling of physical exhaustion and the relaxation of recovery.  I miss my running buddies.

Take a rest.  It’s okay.  In fact, it’s recommended!
(Runners World 10 Signs you need a rest day)
 
Read more about rest days HERE.

Visit this page every Tuesday for more training tips! I would love to hear from you. Comment below or message me on Facebook.

Happy Running!

Recover with a rest day

As I sit here sidelined by an injury I find myself aching to go for a run.  I’ve only been a non-runner for three days.  I have taken breaks longer than that in the past, but this is different.  I know I need to rest for a couple of weeks.  That makes me nervous for a few reasons:

I am afraid I will lose all my conditioning.

I eat when I get stressed!

I believe running boosts my immune system and cold and flu season is upon us.

I will miss my running buddies!

Rest I must, so this is how I am going to address my concerns:

Conditioning - I am going to ride my bike provided it doesn’t aggravate the injuries. I will also remind myself that my recent run workouts have been hindered by the injury and probably haven’t contributed much to conditioning.  And … when I return to running my fitness level will return.

Stress – That’s gonna be a tough one. I will attempt to control my food buying so there are few goodies at my fingertips. Until we get a hard frost I still have fresh vegetables in my garden.

Immune System – Attempt to control stress, rest,  and eat properly. (Foods to Strengthen ImmuneSystem).

Running Buddies – I will have to get creative and stay in touch via texting, emails, and Facebook.  This shouldn’t be a problem!

I can already see the silver lining of this cloud. Time off can mentally re-energize a runner.  As I said before, I am aching for a run and I haven’t yet missed more days than I do on any given week.  It’s the idea of not running that is getting to me. When I can finally return to my routine, I will be ready to devote the energy required to regain my running fitness. 

I can hardly wait for my next run.  This time off is driving me crazy!

Happy Running!

Benefits of a rest day

Ahh!  Rest!

I love a rest day – and it’s not just because I don’t have to run on the rest day.  I actually miss the run, just a little.  Here is what I love about the rest day:

• I don’t have to plan my meals around my running schedule.
• My legs feel stronger and ready to run again after a rest day.
• I don’t have to plan my shower around my running schedule – and believe me, you want me to shower!
• Rest days give me a chance to catch up on the running gear laundry – and believe me, you want me to wash my running gear

• Mostly, rest days remind me that I really enjoy running. 

I miss the friendly chatter with my running buddies on rest days.  We usually check in with a text or two.  In my last post I murmured about half marathon training, but after a day off even the long run wasn’t so very daunting.  In fact, in some ways it felt better than the shorter training runs I had completed earlier in the week. 

The benefits of a rest day are partly physical and partly mental.  I feel reenergized in both body and mind after a day off. Think about it ...

We have been charged with a commandment to observe a day of rest in which we honor the Lord.  Perhaps the correlation between body, mind, and spirit is stronger than many would suppose.

Happy Running!

It's a Rest/XT day!

It’s a Rest/XT (Cross Training) day so I mowed the lawn.  I am not sure that qualifies as rest.  It’s a big lawn and I don’t have a riding mower.  Someday I am going to wear a pedometer while I mow.  Then I will know how many steps I have taken and can calculate how many miles it I walked.  I am guessing, given the time it takes to mow, that it is around 2 -2.5 miles.  It’s just a guess.  Someday I will find out for sure. 

We have a few hills and I always think that difficulty should be factored into any workout.  For instance, if you go for a run in the wind, rain, or heat you should get extra points.  Not that it matters, because I haven’t ever figured out a point system – but if there was one, those things would surely count for more!

The trees are always fun to maneuver around, too.  We get lots of compliments on our green lawn.  There are a few tricks to keeping it lush.

§  Bluegrass.  It isn’t hardy, but it is beautiful grass.

§  Fertilizer.  Yes!

§  Water.

§  Pest  defense.

§  Alternate mowing directions.

§  Frequent manicuring every 4 -5 days.

 

That’s pretty much what it takes.  It helps to have an on site crop specialist (Hubby) as well!

That’s what I did for my heart today.  How about you? Tell me about it HERE.

 https://www.facebook.com/AMileForMyHeart

It's a Rest Day

The grass is always greener.

 

Rest days or cross training days are built in to race training schedules.  Instead of running every day, or three to four days in a row, training schedules only have you run three to four days per week.  Somehow, the weather seems to know which days are running days and which days are rest days.  It likes to blow and drizzle on running days.

Today was a rest day.  Of course, the sun was shining and the wind was still this afternoon!
 
If I were not training, I would have felt pressure to run today and I may have found ways to talk myself out of it.  Because it was a rest day (and the weather was nice) I had a desire to run, but … it WAS a rest day. If I din't run, what would I post on A Mile for My Heart?

Why is it that when we can’t have something, we want it more?  We aren’t hungry until we begin a diet.  In the summer 65 degrees is too hot indoors and we need air conditioning.  In winter 65 degrees is too cold.  I suppose it’s human nature, but I think it is something we should work on.  So … I am going to attempt to enjoy the rest days and embrace the running days, because I am sure to miss them both when it is not their turn!

It's a Rest Day

It's my day off.  I am not running today because it is a XT/Rest day on the training schedule.  That means I usually rest rather than cross train.  After all, I wouldn't want to overdo!  Oh, and there is a race tomorrow!
While on a long run recently a friend asked me what I did for cross training.
"Bake cookies," I replied between gasps for air.  It's not a lie, I do bake cookies on a regular basis.  I try to be a responsible baker and add whole wheat, oatmeal, and dried cranberries.  Like this. 
Today my XT/Rest will consist of mowing a patch of grass, hanging out laundry, and baking.  Not cookies today.  Cinnamon rolls.  They are to give away.  I baked the cookies a couple days ago.
I will also be carbo loading for the race with – you guessed it – cookies! I hope I don’t overdo …

What do you do for a rest day!  I would like to hear about it!  Comment below.

Happy Running!