We runners are an impatient bunch. After a year or so of downshifting our running due to pregnancy and childbirth, we’re raring to find that running identity again. But physical changes mean physical challenges. Runners who’ve ever been pregnant often joke about peeing our pants – just a little! – on the run. Is it sweat on those gray shorts, or is it pee? Tee hee. And we laugh at the outdated medical advice that women shouldn’t run because their uterus might fall out, but pelvic organ prolapse is a real phenomenon (read Poppy’s guide to pelvic floor 101!)
Welp, the dreaded plantar fasciitis has come back to bite me in the heel. It’s the other heel this time, for some reason. I’ve fought this monster before and emerged victorious, but it took a long time. This time around, I’ve started fighting it more quickly and more seriously, rather than trying to run through the pain before giving up and starting treatment weeks or months later. Hopefully this will let me get back to running as quickly as possible. In the meantime, since this is not my first rodeo (to switch fighting-animals-metaphors midstream there), I’ve got some coping techniques at my disposal. Not gonna lie, I am seriously unhappy and dealing with injured-runner-rage over the return of this injury. But the advantage of having to fight again is that I know what to do. Read more >>
This one weird exercise could cure all your running ills!
As a physical therapist, I’m going to let you in on a little secret. There are a few exercises that every runner could do that could very well keep you from ever having to see me. Not that I don’t want to see you, I’m sure you are awesome. But, needless to say, there are some areas we all neglect in our strength training routine. These weaknesses may not manifest themselves on shorter runs, but more often than not, longer mileage and more time on our feet will exacerbate all of our little flaws! I’ve compiled a list of exercises (strengthening and stretching) that I feel can benefit most runners in some way!
So you went to the physio and had your running stride analyzed. Maybe they filmed you on a treadmill? Or they hooked you up to a few sensors and watched you run down a track? Now that you have been videotaped, photographed, and are probably super self-conscious about your running form, it is time we tell you what to do about it all!
Hi, I’m Thyme, and I get injured a lot. When my future in-laws recommended that I see a physiatrist, my first reaction was “physia-what-now?” I had never heard of this medical specialty, and judging from reactions when I’ve mentioned it to others, I’m not alone. Heck, spellcheck doesn’t even recognize the word! My online research revealed that a physiatrist (pronounced fiz-EYE-a-trist) is an M.D. who specializes in “physical medicine and rehabilitation.”
Physiatrists take a holistic approach, evaluating the body as a system, looking at functional movement, and devising treatment plans that incorporate pain management, physical therapy, occupational therapy, and/or medications as appropriate. Unlike most orthopedists, physiatrists tend to focus on non-surgical solutions. They often collaborate with other practitioners, like physical therapists, to implement rehabilitation plans for patients.
This all sounds great, but I still wondered: I’ve had my fair share of running injuries. Why haven’t I heard of these doctors before?
Originally published by Mint on April 2, 2013 (five years ago today).
You know that saying that sometimes bad runs happen to good people? I have another one: sometimes smart runners do really dumb things (which in turn causes bad runs to happen to good people). Of course that smart dumb runner is me.
This week, I broke one of the cardinal sins of training:
I cut too many calories during my peak training week all in the name of weight loss and reaching my ideal race weight.
I paid for it dearly too.
You should probably never run in front of a physical therapist … unless you want to be judged. That’s right. I’m judging your running form. I am looking for reasons why you might end up being my next patient!
Injuries are the pits. There are days when getting back to running seems almost impossible. Wouldn’t it be great if there were a bridge between nursing your injury and running freely on any surface your heart desires?
Good news – there is! It’s the Alter G Anti-Gravity Treadmill.
Sometimes you’re in the middle of an intense training cycle and something feels off, but you don’t want to stop. Most of the time, deep down, you know better. This knowledge is hidden away in a dark place you don’t want to look, so you ignore it. Or maybe something goes wrong and you can’t figure out why, even though the answer is right in front of you. Pretty soon, however, you have a full-blown injury. Now you have to miss out on a lot.
This was recently the case with me.
My hamstrings have been awfully cranky lately. Am I sitting too much? Am I now officially decrepit? I’m familiar with the hamstring stiffness that comes from sitting at a desk all day, but usually it works itself out after 20 minutes or so of warmup jogging and I can do my workout with no issues. Lately, with the cold weather and wind, even a 40-minute super-easy warmup jog isn’t cutting it. My hamstrings bitch at me as I attempt to launch into 800m intervals on the track: their combined age is 82 years old, they’ll have me know, and they demand more respect!
Being injured as a runner is horrible. All runners know this. If you can’t run, you can’t do the thing you love. To make things worse, you also can’t do the thing that probably most helps you manage the stress brought on by being injured.
That’s the vicious circle of it all. Injured runners also get the same advice over and over again: Cross train while you can’t run. Focus on what you can do. Don’t abandon your nutrition plan. Use the time you aren’t running to invest in other hobbies or to spend more time with family and friends. That’s all good advice. It’s also kind of yadda yadda yadda. Meaning, it’s a good start, but it’s nowhere near enough.
Injured runners also need what I call Inner Circles. When I dealt with nine months of no running because of plantar fasciitis, people in the Outer Circle got the occasional update on the injury, a dash of woe-is-me, some kind of perky resolution and then on to other less boring topics. But personally, I needed a variety of Inner Circles to handle the more hard-core parts of mental coping while injured.
What do injured runners need from their Inner Circles and who might offer this sort of support?
Hugs and a shoulder to cry on. Injured runners tend to be crabby, grouchy and depressed. It helps a lot to find someone who can offer pretty much unconditional and limitless support. This person should never say things like: “Not being able to run isn’t such a big deal; it’s not cancer or something like that.” Even if that’s true, it’s not helpful. Instead, you are looking for someone who can say: “I know it’s awful to not be able to do the thing you love.” Over and over and over again. A spouse or partner is a good bet here, but a sibling or best friend or even a parent might fit the bill.
Reminders of past glories. If you’re away from running for a long time, it’s useful to have someone remind you of how great it is — and how great you have been. During an extended time off, you might lose touch with how much you love running or what it feels like to have running as a regular part of your life. Training partners can help with this. I’m not going to lie — it’s sometimes hard to talk to healthy runners who are currently enjoying all the things you are missing. But training partners can remind you of your own prior successes and why it’s worth it to keep plugging away at recovery. They might even be willing to cross train with you. Some of the camaraderie of running buddies can be found over coffee, lunch or drinks. Don’t lose touch with these folks even when it hurts to talk to them.
Faith in the recovery process. Injured runners need reminders that recovery is possible, even likely. Stories of other runners with similar injuries who are now better are solid gold, especially if those runners have gone on to major successes. Physical therapists and coaches are both potentially great sources of faith in the healing process. A good physical therapist should be able to measure your recovery concretely. The right coach can help chart a course back from the end of injury to starting to run again. Injured runners often need help remembering that the path back to running exists.
Company in the darkness. Sometimes pretending things aren’t all that bad is just too much work. It helps to have some folks to share the suck-fest with. It’s actually quite valuable to have someone who will simply agree with you when you tell them how awful everything is. A light in the darkness is a wonderful thing, but sometimes company in the darkness is even more important. Other injured runners are a likely choice here, but try to find someone with a deep well of compassion and remember to be their company in return.
Who’s in your Inner Circle? Are you in someone else’s Inner Circle right now? Do you have anything to add to this list?
Until recently, all I knew about float tanks was limited to the Simpson’s episode where Homer and Lisa are angry with one another and go to float tanks, and they get repossessed with Homer still in one. I never thought I would use one because, well, claustrophobia. But, a co-worker’s husband went to a new float tank place in town this week and posted a picture — these float tanks aren’t enclosed!
Floating is basically automatic in the tub — it uses 1,000 pounds of Epsom salts. The super-saturated solution, like the Dead Sea, makes you buoyant. Plus, the magnesium is believed to help relieve muscle soreness and replenish electrolytes — the reason many of us soak in them at home.
In addition to the benefits of Epsom salts, floating also adds a relaxing element because of the sensory deprivation even though that sounds super creepy. Similarly to meditation, you’re removing all distractions from around you. I am terrible at turning my mind off, and I didn’t quite get there with my first experience. But it was relaxing and felt healing — and I even booked a second appointment.
I scheduled my first visit online, and when I arrived at the facility I found it similar to a nice day spa, massage studio or yoga studio. There was a large, well-appointed lobby, a quiet room for post-float, a restroom, and private float rooms.
Each room is the size of a large bedroom and fashionably decorated, with a shelf area and bench, a shower, and the float tank (really a tub in this instance).
It did take me a while to “surrender” to the experience, and I was holding my head in a position that wasn’t comfortable, but eventually I relaxed my neck and it was great. Figuring out if I wanted my arms internally or externally rotated was the only other thing I had to figure out.
The room was slightly warm, matching the temperature of the water. Eventually the lights turned off and I did turn off the blue tub light. I am pretty uncomfortable in my own skin and expected to feel odd floating naked in a tub in a room, but it wasn’t uncomfortable at all. The tub is large enough that you don’t feel at all constrained in space.
At the end of the session music starts gently playing and the water starts circulating so that you know your time is up. After you get out of the tub, you take a shower in the room. They had great shampoo (I love unexpectedly great shampoo). I spent a moment in the quiet room to drink some water and I left feeling relaxed and comfortable. I signed up for a trial week so I have several more appointments scheduled. I anticipate I’ll return to the float tank after some hard workouts, much like massage.
I live in the Midwest where most things are reasonably priced. The first time fee was $45 for an hour. The regular retail price is $56. Monthly memberships with unlimited floats are $99.
Looking for other posts in our “#ExtraSalt” series?
Have you tried a float tank? Are you an Epsom salt bath fan?
I’m five weeks in and it’s already starting. The aches and pains, the fatigue, the daunting idea that the finish line is so far away, and the worst roadblock of all: the mental burnout and self-doubt.
No, it’s not marathon training. This time it’s the opposite — injury recovery. And damn, it can take a long time.
What I’ve learned, though, is that recovering from a serious injury is a lot like training for a marathon. You know, minus all the running. Read more >>
I’ve never been one to chafe, at least not like some people seem to. Sure if it’s really hot I’ll chafe along the shorts-liner, or I’ll get the occasional armpit hot spot, or for some reason my lower back chafes from time to time. Oh and this is kinda crazy. Since my two pregnancies turned my belly button into an outie, it gets rubbed raw if I run in the rain. But it’s nothing too serious: I lube up my little problem areas with the same tube of BodyGlide I’ve owned for several years, and am usually just good to go.
Meanwhile, I read about, and listen to my friends moan about their terrible chafing — one poor friend nearly had a skin-free strip under her sports bra strap last summer. But so far, severe chafing has been one of those things, like plantar fasciitis or melasma, that I imagine must suck but I really never fully appreciated the horror … until recently.
But #soblessed no more. A series of unfortunate events, environmental factors, and poor decisions led to the worst chafing of my life.
Many runners wish they lived with an orthopedic surgeon. No need to make appointments or get a referral, the constant around-the-clock care and in-home consultations. All in all, being married to one appears to be a pretty sweet deal.
Well, you know what they say about appearances.
Now, don’t get me wrong, I’m not complaining about having my very own MD husband with whom to share my woes. After all, who wouldn’t want immediate access to assistance and answers, especially when you are a neurotic “Honey!! What is this pain??” kind of runner like me?
The issue is that my orthopod husband has caught onto my crazy impulses and frantic cries for help and he’s not biting any more. This means that 99% of the good doctor’s resounding replies to me can be summed up in three words: Rest, ice and Ibuprofen. Wa, right?
But, knowing an orthopedist as well as I do, has provided me with some insight I’d like to share. Up first: know your injury types.
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