You see that? The photo above is my taped up hip. My hip has been bothering me for about 3 weeks now. I've rested it for an entire week, went back to running and pain again. At this point I am resting again but it is so difficult! I am used to being active and I am not happy just sitting around. But I am trying to remember the first rule of injury prevention -
I've been ignoring this rule by running and/or run/walking instead of just letting my body rest. This week I am scheduling a visit to the doctor because I want to be able to run my half-marathon in October and not make things worse. After attending the Team in Training Injury prevention workshop on Saturday, I know this is my best course of action. The injury prevention workshop was quite enlightening and I'll share with you a few things that I learned.
5. Stay hydrated - especially in this hot summer weather. Water will help keep your body going, when my dad ran a marathon he practically passed out trying to cross the finish line and it wasn't because he didn't train, I believe it was because he wasn't properly hydrated. This means drinking water before, during and after exercise! A woman my size (156 lbs) living in an extremely hot climate like Georgia and exercising 30 minutes daily should drink approximately 2.9 liters daily! I often fall short of this goal but I am working on it.
I didn't follow all of these injury prevention tips and subsequently, this week I will be visiting the doctor. If you are in pain longer than 7 days PLEASE visit the doctor. Don't be like me and wait it out. Better safe than sorry!
LISTEN TO YOUR BODY!
I've been ignoring this rule by running and/or run/walking instead of just letting my body rest. This week I am scheduling a visit to the doctor because I want to be able to run my half-marathon in October and not make things worse. After attending the Team in Training Injury prevention workshop on Saturday, I know this is my best course of action. The injury prevention workshop was quite enlightening and I'll share with you a few things that I learned.
1. Listen to your body - I have to reiterate this one because if you are hard headed like me you will probably run in spite of the pain, take painkillers before the run or both. Don't do it! If you have pain, rest and let your body heal. You can ice the area for 20 minutes or less - using a bag of frozen peas works wonders.
2. Check your shoes - Being properly fit for running shoes can decrease your chance of injury tremendously! I had my shoes professionally fitted at a local running store - Big Peach Running. First I stood on a machine to see how my weight was distributed and if I over or under pronate when standing. I was then transferred to a treadmill where the store associate video taped and analyzed my running. With this information he was able to recommend shoes for me. I wish I'd visited him first, I initially purchased running shoes from Lady Footlocker and while it seemed like a good idea, it is kind of hit or miss. Best bet - visit a running store. Also, be sure to change your shoes after 300-500 miles.
3. Inserts - I use Super Feet inserts for extra cushioning and support in my shoes. In the past I've had some shin pain so I wanted to take precautions in an attempt to limit the amount of shin discomfort I feel. According to the Dr. leading the clinic on Saturday, we will all experience some shin pain when training but it shouldn't be completely debilitating.
4. Stretch and Cool Down - Seems like a no-brainer but this is an essential part of exercise that many people overlook and can lead to injury. Jumping right into your car after a run without stretching and cooling down makes your muscles tighten up quickly and pain can arise. I know I am sometimes guilty of not stretching but I try to get it in every time I exercise.
5. Stay hydrated - especially in this hot summer weather. Water will help keep your body going, when my dad ran a marathon he practically passed out trying to cross the finish line and it wasn't because he didn't train, I believe it was because he wasn't properly hydrated. This means drinking water before, during and after exercise! A woman my size (156 lbs) living in an extremely hot climate like Georgia and exercising 30 minutes daily should drink approximately 2.9 liters daily! I often fall short of this goal but I am working on it.
I didn't follow all of these injury prevention tips and subsequently, this week I will be visiting the doctor. If you are in pain longer than 7 days PLEASE visit the doctor. Don't be like me and wait it out. Better safe than sorry!
