Q:
Anywho, I'm having some issues. So I'm getting back into running. I've been back at it for about 4 weeks now. I've surprised myself with how easy it's been but I think I got a little tooooooo ambitious and added mileage/speed too quickly. The infamous "too much, too soon." So now I've got a shin that's hurting a bit. I think I've had "shin splints" once in my life a long time ago. This doesn't feel like my leg is about to crack, rather it feels like a dull throb after a run. During the run I feel great; no pain whatsoever. AFTER the run I start to feel a little achey. Saturday I did a pretty intense four-miler and I was really pushing myself. I felt pretty decent by the end but when I got home I realized my right leg was starting to really hurt! I try to take it easy on my off days (I run M, W, cross-train F and run again Sat). I'm trying to run a 10K in April that I'd like to do in an hour and I'm currently pushing it at sub-11 minute miles. SO, my question: Should I take a week or two off and just cross-train? What should I do? Can I stair master and ellyptical? I've been doing the bike (not recumbent) on Fridays after the stair-master. Additionally, if I do take time off will I have to lower my mileage and build up again when I come back?
Injuries are so dumb. BUT I also don't want to sideline myself by not paying enough attention to this.
A:
Hey there! Aack! I hope it hasn't taken me all week to get back to you! I was just washing my counters when I thought, "these counters are going to be here forever and dirty again in about 2 mins and ANNA has shin splints!" Sounds like you have it about right with the too much too soon theory and the dull ache being shin splints. It is a tricky injury because everyone's body responds differently and some can run through it and others not. Here are some healing/preventing tips you can use while you wait to see what your body will do:
ICE! get a bag of frozen peas and carrots or a little dixie cup with frozen water and ice those puppies! Right after you run and throughout the day whenever possible.
Take Ibuprofen: take after running to reduce swelling and allow the white blood cells to get in there and repair damage...NOT to mask the pain, so don't take it before running.
Speed walk: get those hips a-swingin' and walk as fast as you can. This strengthens the muscles around your bottom leg...you'll feel the burn plus get a great workout...I think it's more difficult than running!
Duck walk: walk with toes up, walk with toes pointed in and up, walk with toes pointed out and up...again strengthening the area
Stretch: Shin are often pulled loose because the calf muscle is too tight (causing shin splints). Do some downward doggie and toe flexors (sit on the ground point your toes then flex your feet and Hold)
See how it goes: If the pain gets worse, you might take some time off from running completely. See how the above tips work for you and if your legs feel better.
Follow the golden rule of running: only increase your milage by 10% per week. I know it's slow going, but better safe than sorry when it comes to injury! If you take some time off you don't really have to start at zero again. Just start with 2-3 miles on you running days the first week and move up slowly the following.
Hope you get to feeling better and running happily again soon!
Showing posts with label QandA. Show all posts
Showing posts with label QandA. Show all posts
Thursday, February 26, 2009
Tuesday, November 25, 2008
Q and A
Q:
Is it bad for your body to run outside in cold weather when you're not bundled up? I ran this morning w/ shorts and a t-shirt and it was cold. My knees were hurting afterward.
Abby
A:
The experts say to wear enough running clothes to make you feel just a bit of cold when you step out the door. You don't want to walk out the door and already feel warm because you'll heat up so much on your run and be uncomfortably hot. I wouldn't say it's necessarily bad for the body to run outside in cold weather in so far as I doubt there are long term side effects. In the short term yes, you're likely to get a bit stiff and sore.
I myself loath running in pants and do anything I can to stay out of them, but when winter calls, I do dig out my supply of tights. I have a great pair of capri tights that I prefer to their full length counterparts. I also dress in layers up top so I can strip off a long sleeve shirt if I need to.
Kelly
Is it bad for your body to run outside in cold weather when you're not bundled up? I ran this morning w/ shorts and a t-shirt and it was cold. My knees were hurting afterward.
Abby
A:
The experts say to wear enough running clothes to make you feel just a bit of cold when you step out the door. You don't want to walk out the door and already feel warm because you'll heat up so much on your run and be uncomfortably hot. I wouldn't say it's necessarily bad for the body to run outside in cold weather in so far as I doubt there are long term side effects. In the short term yes, you're likely to get a bit stiff and sore.
I myself loath running in pants and do anything I can to stay out of them, but when winter calls, I do dig out my supply of tights. I have a great pair of capri tights that I prefer to their full length counterparts. I also dress in layers up top so I can strip off a long sleeve shirt if I need to.
Kelly
Sunday, November 23, 2008
Q and A
Q:
You need to tell me why people gain weight while training for a marathon...I am ok with it, if I know it peels off as soon as you are finished training.
Kristen
A:
That's a good question, especially when you see elite marathoners who look more like twigs than women (these women are on strict diets and limit their caloric intake to bare minimum). I usually gain weight when running longer distances because I need more calories to go the distance. If my caloric intake is the same as my 5k training weight I get really worn out on the long runs and usually get deep, painful side aches that last for days. You'd also assume that because you're running more, you'd burn off the extra calories you're consuming...not so my friend. I have yet to discover the theory behind this idea, perhaps I'll call it the Caloric Freeze Theory for now, but even though you are technically burning off more calories, it doesn't seem to compensate for the additional dietary intake.
The weight has always come back off for me once I resume my normal caloric intake and 5-10k training schedule. This seems to be the case with many others I have conversed with as well.
You need to tell me why people gain weight while training for a marathon...I am ok with it, if I know it peels off as soon as you are finished training.
Kristen
A:
That's a good question, especially when you see elite marathoners who look more like twigs than women (these women are on strict diets and limit their caloric intake to bare minimum). I usually gain weight when running longer distances because I need more calories to go the distance. If my caloric intake is the same as my 5k training weight I get really worn out on the long runs and usually get deep, painful side aches that last for days. You'd also assume that because you're running more, you'd burn off the extra calories you're consuming...not so my friend. I have yet to discover the theory behind this idea, perhaps I'll call it the Caloric Freeze Theory for now, but even though you are technically burning off more calories, it doesn't seem to compensate for the additional dietary intake.
The weight has always come back off for me once I resume my normal caloric intake and 5-10k training schedule. This seems to be the case with many others I have conversed with as well.
Monday, October 13, 2008
Busted Stuff
I recently received a comment on THIS post calling me out for plagiarizing the Food Marking Institute website. In reply, I say I do not claim original research for the answers I provide nor an original answer either for that matter. I was asked a question and answered it based on good information that I looked for on-line. I do try to site my sources used and I did not do a good job in this case. The answer was found on THIS site. My goal on this blog is not to pretend I have all the answers or that I know everything, I merely try to find good answers to people's questions and make the language understandable to all. In this instance I do apologize for not siting my source directly.
Wednesday, August 27, 2008
Q & A
Q:
so i have a question- Would you recommend eating an energy/protein bar before a run/race or just go straight to a food item that would give you more nutrients you need? What good energy bars have you found to work for you? My issue is I'm trying to figure out what food to eat before my runs to give me enough fuel. Also my other problem is I am not waking up early enough to eat something- i don't want to wake up an hour before i run to eat something. any help?
A: I would always recommend a natural food source in leu of a packaged anything, except in your case! What you need is the most energy for your bite. You don't want to eat a lot and feel too full and yucky to run, but you also need some energy for milage. Here are a couple of options that you can try out and see what you like best.
1. Energy Bar: I like power bars a lot and luna bars are also great. Look at the labels and try to find one that has the most carbs, some protein, and low fat and sugar...and that you can stomach! You can eat a couple of bites before you run and then take it with you to eat along the way. Some people schedule a grocery/gas station stop in the middle of the run to refuel. As I've run marathons, I've always had to eat along the way. You definitely feel the boost after just one bite/drink.
2. Sports drink: A sports drink is really great for morning runs. It provides energy and not a full, bulky feeling. In one of the marathons I've run, all they had was sports drink along the way. I made sure to start drinking from mile 3 (something that I used to laugh at other runners for doing...until I about died in a race from dehydration and lack of energy). I remember I could actually feel that sweet nectar coursing through my body, renewing my depleted energy stores.
3. Fruit: A bite out of a pear or orange is also great for a energetic boost in the morning. I've even carried a clementine along with me to eat along the way...perfect!
Q: another question- You like New Balance running shoes right? I'm trying to find some new ones that aren't $85-$100!
A: Sorry, but NB are NOT the shoe for me. For some reason they always feel like hard cement under my feet. However, if you like them, they can always be found for $30 at TJMAXX...that really makes me wish I liked them!
so i have a question- Would you recommend eating an energy/protein bar before a run/race or just go straight to a food item that would give you more nutrients you need? What good energy bars have you found to work for you? My issue is I'm trying to figure out what food to eat before my runs to give me enough fuel. Also my other problem is I am not waking up early enough to eat something- i don't want to wake up an hour before i run to eat something. any help?
A: I would always recommend a natural food source in leu of a packaged anything, except in your case! What you need is the most energy for your bite. You don't want to eat a lot and feel too full and yucky to run, but you also need some energy for milage. Here are a couple of options that you can try out and see what you like best.
1. Energy Bar: I like power bars a lot and luna bars are also great. Look at the labels and try to find one that has the most carbs, some protein, and low fat and sugar...and that you can stomach! You can eat a couple of bites before you run and then take it with you to eat along the way. Some people schedule a grocery/gas station stop in the middle of the run to refuel. As I've run marathons, I've always had to eat along the way. You definitely feel the boost after just one bite/drink.
2. Sports drink: A sports drink is really great for morning runs. It provides energy and not a full, bulky feeling. In one of the marathons I've run, all they had was sports drink along the way. I made sure to start drinking from mile 3 (something that I used to laugh at other runners for doing...until I about died in a race from dehydration and lack of energy). I remember I could actually feel that sweet nectar coursing through my body, renewing my depleted energy stores.
3. Fruit: A bite out of a pear or orange is also great for a energetic boost in the morning. I've even carried a clementine along with me to eat along the way...perfect!
Q: another question- You like New Balance running shoes right? I'm trying to find some new ones that aren't $85-$100!
A: Sorry, but NB are NOT the shoe for me. For some reason they always feel like hard cement under my feet. However, if you like them, they can always be found for $30 at TJMAXX...that really makes me wish I liked them!
Tuesday, July 22, 2008
Q and A
Q:
Okay, so I've got a question. Two questions, actually.
1) Is there something other than running that I can do for a cardio work out that won't irritate my IT band? I had problems with it after Madison and I ran the other day and it started acting up again, the other knee this time. It gets really tight and feels like it's going to snap. I did the elliptical machine instead, but it isn't as cardio intensive. Any suggestions?
2) How do I get rid of my mommy tummy? I mean, what should I focus on more cardio or ab work out or what? I know I need to do both cardio and strength and some flexibility, but what is most important for this particular "problem"? I was asking Chris last night and we both agreed that I never really got rid of the whole thing after Madison. I lost all the weight and more, but the darn bump never went away...
A:
1. If there's one thing I know about runners, it's that it's hard to replace running! We love it and few things make us feel as good and as happy. However, swimming and possible jumping rope will give you a GREAT cardio workout without irritating your IT band. I've been there before with the IT band and mine acts up every once in a while if I'm not being a good girl and doing to following:
*Weights! Squat, lunges, adductor moves.
*Yoga! one of the best poses for the IT band is the side plank. Start by lying on your side on the ground, legs extending straight. Lift up on one forearm and the outside edge of foot (stack feet). HOLD! Do this on the side that hurts and the other side too just in case! Also do this pose lifted onto your hand, opposite arm stretched in air. Seriously, do yoga! If I'm doing it faithfully NOTHING EVER HURTS!
2. Mommy tummy, oh yes. It sounds like you have a good grasp on the fact that you need to mix up your workout, so I won't go there (but it's important). I won't say that one thing is more important than the other, but how you are performing each of these things could be more of the answer. Going for a fun jog is always great, but a track workout that really kicks your trash a few times a week is going to tone you like never before. Lifting weights is important, but adding plyometrics, kenetic strength training or dynamic movements(lifting weights while performing multi-planar movements), and really kicking your trash a few times a week is a must. Stretching for a few minutes after a workout is smart, but comiting to a serious yoga session and really kicking your trash is going to take you to where you want to be. If you've caught my drift...you really have to kick your trash a few times a week! If I truely had to narrow it down to one thing that can really get your tummy toned like before, I would say kenetic strength training. There, I picked one. ALSO!!! just to cut yourself a break, TIME is an important factor. It takes 2-5 years for a body to recover from a pregnancy. So, getting your best abs back may also be a matter of time off from having babies. Until then, suck it in. Really, just sucking your tummy in throughout the day can build and tone muscle!
Okay, so I've got a question. Two questions, actually.
1) Is there something other than running that I can do for a cardio work out that won't irritate my IT band? I had problems with it after Madison and I ran the other day and it started acting up again, the other knee this time. It gets really tight and feels like it's going to snap. I did the elliptical machine instead, but it isn't as cardio intensive. Any suggestions?
2) How do I get rid of my mommy tummy? I mean, what should I focus on more cardio or ab work out or what? I know I need to do both cardio and strength and some flexibility, but what is most important for this particular "problem"? I was asking Chris last night and we both agreed that I never really got rid of the whole thing after Madison. I lost all the weight and more, but the darn bump never went away...
A:
1. If there's one thing I know about runners, it's that it's hard to replace running! We love it and few things make us feel as good and as happy. However, swimming and possible jumping rope will give you a GREAT cardio workout without irritating your IT band. I've been there before with the IT band and mine acts up every once in a while if I'm not being a good girl and doing to following:
*Weights! Squat, lunges, adductor moves.
*Yoga! one of the best poses for the IT band is the side plank. Start by lying on your side on the ground, legs extending straight. Lift up on one forearm and the outside edge of foot (stack feet). HOLD! Do this on the side that hurts and the other side too just in case! Also do this pose lifted onto your hand, opposite arm stretched in air. Seriously, do yoga! If I'm doing it faithfully NOTHING EVER HURTS!
2. Mommy tummy, oh yes. It sounds like you have a good grasp on the fact that you need to mix up your workout, so I won't go there (but it's important). I won't say that one thing is more important than the other, but how you are performing each of these things could be more of the answer. Going for a fun jog is always great, but a track workout that really kicks your trash a few times a week is going to tone you like never before. Lifting weights is important, but adding plyometrics, kenetic strength training or dynamic movements(lifting weights while performing multi-planar movements), and really kicking your trash a few times a week is a must. Stretching for a few minutes after a workout is smart, but comiting to a serious yoga session and really kicking your trash is going to take you to where you want to be. If you've caught my drift...you really have to kick your trash a few times a week! If I truely had to narrow it down to one thing that can really get your tummy toned like before, I would say kenetic strength training. There, I picked one. ALSO!!! just to cut yourself a break, TIME is an important factor. It takes 2-5 years for a body to recover from a pregnancy. So, getting your best abs back may also be a matter of time off from having babies. Until then, suck it in. Really, just sucking your tummy in throughout the day can build and tone muscle!
Thursday, June 5, 2008
Q & A
Question:
I used to run a lot in 2005, after a few months my right knee would get shooting pains up it, on the outside part. It would get so sore I could barely walk. I stopped running and have recently starting to try again however after only 6 1/2 minutes into a run the same pain came right back. Later that day I couldn't even walk down the stairs, going down hurts worse than going up the steps. Anyway I must need to strengthen something so I'm looking for some thoughts! Can you help at all?
Thanks! I hope to hear from you!
Carrie
Answer:
Carrie, because your knee hurts worse going down, hurts within just a few minutes of running, and continues to hurt through out the day, I think you may have Patellar Tendinitis. This occurs when tissue breakdown happens faster than regrowth, causing one of the knee-joint tendons to become swollen. This is often caused by increased mileage, hills (especially downhills), and pace. Usually to continue running without treating the problem makes it worse and can prolong recovery. So, I would STOP running, and instead cross-train, ice, take anti-inflammatories, stretch and do exercises to strengthen the joint and quadriceps (like standing adduct and abduct, leg extention, lunges, squats, balancing stuff with the half bosu ball, and YOGA). You can also try wearing a patella strap...sold at most sports stores. I hope this helps and that you can get to feeling better soon!
I used to run a lot in 2005, after a few months my right knee would get shooting pains up it, on the outside part. It would get so sore I could barely walk. I stopped running and have recently starting to try again however after only 6 1/2 minutes into a run the same pain came right back. Later that day I couldn't even walk down the stairs, going down hurts worse than going up the steps. Anyway I must need to strengthen something so I'm looking for some thoughts! Can you help at all?
Thanks! I hope to hear from you!
Carrie
Answer:
Carrie, because your knee hurts worse going down, hurts within just a few minutes of running, and continues to hurt through out the day, I think you may have Patellar Tendinitis. This occurs when tissue breakdown happens faster than regrowth, causing one of the knee-joint tendons to become swollen. This is often caused by increased mileage, hills (especially downhills), and pace. Usually to continue running without treating the problem makes it worse and can prolong recovery. So, I would STOP running, and instead cross-train, ice, take anti-inflammatories, stretch and do exercises to strengthen the joint and quadriceps (like standing adduct and abduct, leg extention, lunges, squats, balancing stuff with the half bosu ball, and YOGA). You can also try wearing a patella strap...sold at most sports stores. I hope this helps and that you can get to feeling better soon!
Tuesday, April 29, 2008
Q and A
Question:
How do you get rid of the extra flab on the side of your knee. Do you know what I mean? Do I just need to run it off? If so, it's taking a long time- because I've been running for awhile now and I can tell a difference, but it's slow coming. Any tips as far as workouts?
Answer:
Are we talking about the inside of the knee? If so, this muscle is actually called the Gracilis and is a lower limb adductor. To make things simple, just think of it as an extension of your inner thigh. If you currently train your inner thigh using a seated adductor machine you should get off and work the inner thigh using your whole leg. You can do leg lifts with weight and plank moves that will use your inner thigh and also include your knee. There's also a great machine that allows you to stand while you work the inner/outer thigh, so if you have one of those, it's great too. Working the quad and hamstring can also help you target this muscle. Try to lift these areas without the aid of a seated machine. Try squats, lunges, hamstring curls on a bosu ball. As far as running it off, this may just be one of those difficult "spots" that we all have, an area that hangs onto the fat. Make sure you're mixing up your running...don't just run the same pace for the same length of time. Get some fast stuff in there, some long stuff, and mix in some easy/fun stuff as well.
Question:
I've heard that it's best to rest your muscles for 48 hours before working the same group again. That's always confusing to me because it seems like I'm ALWAYS using the same muscles to exercise! If I walk one day and then do aerobics or jump rope the next I'm using my legs both days. So I'm wondering what the real rule is. How often can I work the same groups of muscles?
Answer:
What you've heard is true WHEN related to the amount of stress issued your muscles. The GAS (General Adaptation Syndrome) principle applies here, stating that there must be a period of low intensity training or complete rest following periods of high intensity training. The stress you've applied after a strenuous workout is traumatic, forcing your "injured" muscles to heal and then adapt. A recovery and overcompensation time must be taken so that further stress doesn't continue to injure muscles caused by repetitive bouts of trauma. ***When heavy negative training is performed, much rest is needed because this form of training is highly traumatic to your muscles. On the other hand, if an exercise is performed with the same resistance and speed repeatedly, the rest period needed would be far less.***
So, to answer your question, you only need to rest in comparison to your work load. If you negative train, or repeat to failure, you will need a few days of rest before training that muscle group again. You can walk one day, jump roap the next and do aerobics the following day without rest because the trauma you're placing on the legs is not severe as much as you are accustomed to it. If you go out and kill yourself on the track, or squat you husbands body weight, you're placing more stress on your legs and they will need to rest and recover for a day or so. That is why training programs that I have provided follow a Medium, Hard, Easy, Hard pattern. After working muscles hard, you can still train with an easy day. Runners should usually take at least one day a week off and either rest or cross train with biking, weights only, yoga, etc.
What's more, this rule most often applies when lifting weights, and that's lifting to failure. So, if you lift on arms as hard as you can one day, you should rest at least 48 hours before doing so again. If you lifted arms, but not very hard or focused, you can probably stand to lift on them, do different lifts, or isometric work on them the very next day without getting into trouble.
How do you get rid of the extra flab on the side of your knee. Do you know what I mean? Do I just need to run it off? If so, it's taking a long time- because I've been running for awhile now and I can tell a difference, but it's slow coming. Any tips as far as workouts?
Answer:
Are we talking about the inside of the knee? If so, this muscle is actually called the Gracilis and is a lower limb adductor. To make things simple, just think of it as an extension of your inner thigh. If you currently train your inner thigh using a seated adductor machine you should get off and work the inner thigh using your whole leg. You can do leg lifts with weight and plank moves that will use your inner thigh and also include your knee. There's also a great machine that allows you to stand while you work the inner/outer thigh, so if you have one of those, it's great too. Working the quad and hamstring can also help you target this muscle. Try to lift these areas without the aid of a seated machine. Try squats, lunges, hamstring curls on a bosu ball. As far as running it off, this may just be one of those difficult "spots" that we all have, an area that hangs onto the fat. Make sure you're mixing up your running...don't just run the same pace for the same length of time. Get some fast stuff in there, some long stuff, and mix in some easy/fun stuff as well.
Question:
I've heard that it's best to rest your muscles for 48 hours before working the same group again. That's always confusing to me because it seems like I'm ALWAYS using the same muscles to exercise! If I walk one day and then do aerobics or jump rope the next I'm using my legs both days. So I'm wondering what the real rule is. How often can I work the same groups of muscles?
Answer:
What you've heard is true WHEN related to the amount of stress issued your muscles. The GAS (General Adaptation Syndrome) principle applies here, stating that there must be a period of low intensity training or complete rest following periods of high intensity training. The stress you've applied after a strenuous workout is traumatic, forcing your "injured" muscles to heal and then adapt. A recovery and overcompensation time must be taken so that further stress doesn't continue to injure muscles caused by repetitive bouts of trauma. ***When heavy negative training is performed, much rest is needed because this form of training is highly traumatic to your muscles. On the other hand, if an exercise is performed with the same resistance and speed repeatedly, the rest period needed would be far less.***
So, to answer your question, you only need to rest in comparison to your work load. If you negative train, or repeat to failure, you will need a few days of rest before training that muscle group again. You can walk one day, jump roap the next and do aerobics the following day without rest because the trauma you're placing on the legs is not severe as much as you are accustomed to it. If you go out and kill yourself on the track, or squat you husbands body weight, you're placing more stress on your legs and they will need to rest and recover for a day or so. That is why training programs that I have provided follow a Medium, Hard, Easy, Hard pattern. After working muscles hard, you can still train with an easy day. Runners should usually take at least one day a week off and either rest or cross train with biking, weights only, yoga, etc.
What's more, this rule most often applies when lifting weights, and that's lifting to failure. So, if you lift on arms as hard as you can one day, you should rest at least 48 hours before doing so again. If you lifted arms, but not very hard or focused, you can probably stand to lift on them, do different lifts, or isometric work on them the very next day without getting into trouble.
Wednesday, April 16, 2008
Even more Q & A
Question:
i've got a question- I am running more and more frequently, and I've noticed my heels hurting a little. Is there anything i can do to prevent my heels from hurting anymore and prevent any serious injuries? i have a friend who's heels get really bad after she runs for long periods of time- i don't want to get like that.
Abby
Answer:
I'm answering this quick style because I've dealt with plantar fascists before and it HURTS!
To make sure I'm getting this right, tell me more about your pain. Does your arch or heel hurt? Does it hurt to step on your foot in the morning, but warms up after a bit of walking around?
If I'm right, you are on your way to plantar fascitis. This often occurs when someone increases their mileage or runs in shoes unsuited to their feet. So, what's the miracle cure? A racquet ball! Get a racquet ball (I've heard that golf balls also work) and roll it under your foot/arche/heel ALL THE TIME! Sitting at work, eating dinner...keep that ball in your purse/wallet and pull it out any time you get a chance. Then make sure you wear some supportive shoes during the day...no ballet slippers for a while and make sure you're increasing your milage by only 10% each week.
And that's it. Hopefully this will save you from months of pain...I've been there!
i've got a question- I am running more and more frequently, and I've noticed my heels hurting a little. Is there anything i can do to prevent my heels from hurting anymore and prevent any serious injuries? i have a friend who's heels get really bad after she runs for long periods of time- i don't want to get like that.
Abby
Answer:
I'm answering this quick style because I've dealt with plantar fascists before and it HURTS!
To make sure I'm getting this right, tell me more about your pain. Does your arch or heel hurt? Does it hurt to step on your foot in the morning, but warms up after a bit of walking around?
If I'm right, you are on your way to plantar fascitis. This often occurs when someone increases their mileage or runs in shoes unsuited to their feet. So, what's the miracle cure? A racquet ball! Get a racquet ball (I've heard that golf balls also work) and roll it under your foot/arche/heel ALL THE TIME! Sitting at work, eating dinner...keep that ball in your purse/wallet and pull it out any time you get a chance. Then make sure you wear some supportive shoes during the day...no ballet slippers for a while and make sure you're increasing your milage by only 10% each week.
And that's it. Hopefully this will save you from months of pain...I've been there!
Saturday, April 12, 2008
More Q & A
Question:
1. What are some good things to do if I can't fit in a whole workout. I have days where I've got to be somewhere early and I don't have a full hour to dedicate to working out (or trying to, anyway).
2. I have a pretty substantial diastasis (about 3 finger widths) that is making my tummy pretty pouched out. What's the best way to get it closed up?
3. What are your views on stretching. I like stretching AFTER a workout but it feels like a waste of time to do it BEFORE
Anna
Answer(s):
1. One of the best/most convenient things you can do to still get an excellent workout in a short amount of time is JUMP ROPE! It provides great cardio work and isometric strength training. My arms love the toned look they get from it. I prefer to jump rope with a cloth rope as apposed to the plastic types because it doesn't beat up the floor if I'm inside and it's quiet if the kids are napping. Jump ropes are cheap and easy to store. To make jumping rope more interesting I often try to do it outside on the patio so I get fresh air. I work in counts of 100. 100 jumps with feet together, 100 jumps running, 100 jumps side to side. Then I count 100 jumps in Spanish, which usually takes about twice the time. Always at the end I make myself do 100 flawless jumps in a row, if I mess up I start over. You can also break up the jumping with lunges, squats, push ups, jogging in place, crunches. I would put it all together in a short, convenient, effective workout like this:
5 minutes jumping
50 lunges
25 push ups
30 crunches
5 minutes jumping
20 squats
3 minute jog in place
25 push ups
5 minutes jumping
50 lunges
DONE! *stretch
I also always recommend YOGA on days when you can't get a workout in. I know it's hard to get a nice practice in with kids running around, but get them their own mat and they might stick it out a couple times a week for 20 mins. or so! Good luck!
2. Not being an expert in the Diastasis field I would ask the Dr. for some advice and recommendations if the problem persists for more than 6-12 months. I know that sounds like a long time, but it is normal for more serious cases to take that long to correct. I also found this website that might help you out. At the bottom of the page it also shares links to other ideas/suggestions/exercises for correcting diastasis. Make sure you look at the exercise page, I think it's good.
3. Unless you're going to run a 200 at a track competition, stretching before hand is not nearly as important was warming up well and stretching afterward. To warm up before a run, walk, strength training session you should slowly raise your heart rate over 5-10 minutes. Studies have found that you will workout feeling better, stronger and more injury free if you give yourself this warm up time. An easy jog or accelerating walk will do the trick. As for stretching afterward, I don't give much credit to touching the "toes twice and done" method. That doesn't mean it has to take all day either. 3 runs through Sun Salutation will keep you nice and dandy if that's all you have time for, but making time for some longer yoga sessions during the week is important to keep you injury free. Yes, I will continue to preach YOGA until the day I die!
1. What are some good things to do if I can't fit in a whole workout. I have days where I've got to be somewhere early and I don't have a full hour to dedicate to working out (or trying to, anyway).
2. I have a pretty substantial diastasis (about 3 finger widths) that is making my tummy pretty pouched out. What's the best way to get it closed up?
3. What are your views on stretching. I like stretching AFTER a workout but it feels like a waste of time to do it BEFORE
Anna
Answer(s):
1. One of the best/most convenient things you can do to still get an excellent workout in a short amount of time is JUMP ROPE! It provides great cardio work and isometric strength training. My arms love the toned look they get from it. I prefer to jump rope with a cloth rope as apposed to the plastic types because it doesn't beat up the floor if I'm inside and it's quiet if the kids are napping. Jump ropes are cheap and easy to store. To make jumping rope more interesting I often try to do it outside on the patio so I get fresh air. I work in counts of 100. 100 jumps with feet together, 100 jumps running, 100 jumps side to side. Then I count 100 jumps in Spanish, which usually takes about twice the time. Always at the end I make myself do 100 flawless jumps in a row, if I mess up I start over. You can also break up the jumping with lunges, squats, push ups, jogging in place, crunches. I would put it all together in a short, convenient, effective workout like this:
5 minutes jumping
50 lunges
25 push ups
30 crunches
5 minutes jumping
20 squats
3 minute jog in place
25 push ups
5 minutes jumping
50 lunges
DONE! *stretch
I also always recommend YOGA on days when you can't get a workout in. I know it's hard to get a nice practice in with kids running around, but get them their own mat and they might stick it out a couple times a week for 20 mins. or so! Good luck!
2. Not being an expert in the Diastasis field I would ask the Dr. for some advice and recommendations if the problem persists for more than 6-12 months. I know that sounds like a long time, but it is normal for more serious cases to take that long to correct. I also found this website that might help you out. At the bottom of the page it also shares links to other ideas/suggestions/exercises for correcting diastasis. Make sure you look at the exercise page, I think it's good.
3. Unless you're going to run a 200 at a track competition, stretching before hand is not nearly as important was warming up well and stretching afterward. To warm up before a run, walk, strength training session you should slowly raise your heart rate over 5-10 minutes. Studies have found that you will workout feeling better, stronger and more injury free if you give yourself this warm up time. An easy jog or accelerating walk will do the trick. As for stretching afterward, I don't give much credit to touching the "toes twice and done" method. That doesn't mean it has to take all day either. 3 runs through Sun Salutation will keep you nice and dandy if that's all you have time for, but making time for some longer yoga sessions during the week is important to keep you injury free. Yes, I will continue to preach YOGA until the day I die!
Friday, April 11, 2008
Q & A
Question:
Is there a difference between labels that say all natural compared to ones that say organic????
Keri
Answer:
Yes, there is a difference between the term “natural” and the term “organic”. When “natural” is included on a food label it applies broadly to foods that are minimally processed and free of synthetic preservatives, artificial sweeteners, colors, flavors and other artificial additives, growth hormones, antibiotics, hydrogenated oils, stabilizers, and emulsifiers. Most foods labeled natural are not subject to government controls beyond the regulations and heath codes that apply to all foods. Exceptions include meat and poultry. The Food Safety and Inspection Service (FSTS) of the U.S. Department of Agriculture (USDA) requires these to be free of artificial colors, flavors, sweeteners, preservatives and ingredients that do not occur naturally in food. Natural meat and poultry must be minimally processed in a method that does not fundamentally alter the raw product. In addition, the label should explain the use of the term natural, eg, no artificial ingredients.
“Organic” refers not only the food itself, but also how it is produced. Foods labeled organic must be certified under the National Organic Program (NOP), which took effect October 21, 2002. They must be grown and processed using organic farming methods that recycle resources and promote biostability—two key elements of environmentally sustainable agriculture. Crops must be grown without using synthetic pesticides, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers. Organic livestock must have access to the outdoors and be given no antibiotics or growth hormones. Organic foods may not be irradiated.
But let's not confuse "all natural" or "organic" with healthy.
Also interesting are these terms used in cosmetics.
Is there a difference between labels that say all natural compared to ones that say organic????
Keri
Answer:
Yes, there is a difference between the term “natural” and the term “organic”. When “natural” is included on a food label it applies broadly to foods that are minimally processed and free of synthetic preservatives, artificial sweeteners, colors, flavors and other artificial additives, growth hormones, antibiotics, hydrogenated oils, stabilizers, and emulsifiers. Most foods labeled natural are not subject to government controls beyond the regulations and heath codes that apply to all foods. Exceptions include meat and poultry. The Food Safety and Inspection Service (FSTS) of the U.S. Department of Agriculture (USDA) requires these to be free of artificial colors, flavors, sweeteners, preservatives and ingredients that do not occur naturally in food. Natural meat and poultry must be minimally processed in a method that does not fundamentally alter the raw product. In addition, the label should explain the use of the term natural, eg, no artificial ingredients.
“Organic” refers not only the food itself, but also how it is produced. Foods labeled organic must be certified under the National Organic Program (NOP), which took effect October 21, 2002. They must be grown and processed using organic farming methods that recycle resources and promote biostability—two key elements of environmentally sustainable agriculture. Crops must be grown without using synthetic pesticides, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers. Organic livestock must have access to the outdoors and be given no antibiotics or growth hormones. Organic foods may not be irradiated.
But let's not confuse "all natural" or "organic" with healthy.
Also interesting are these terms used in cosmetics.
Wednesday, March 19, 2008
Q & A
Question:
What can you do, while running, to alleviate the pain of a side ache? I've tried breathing out on the side of the pain as I step down, and I've tried contracting my abs(which works pretty well) but is there anything else?
Abby
Answer:
From my experience, there are several types of side aches and each can be alleviated in different ways.
Nutritionally, there are several things you can do. Make sure to drink enough water during the day and limit food and beverage consumption to a few hours before exercise. Make sure you're getting enough calcium and potassium(high sources of potassium include, in order from highest to lowest: avocados, potatoes, bananas, broccoli, orange juice, soybeans and apricots) to help reduce side cramps.
Warming up properly, increasing core strength, and running on soft surfaces may also help you.
I also get really bad side aches, that can actually last for days, if I am not eating enough. I get these a lot when I'm 5k training because I run faster lighter. However, because I don't eat as much, I do a lot less training, especially due to these killer side aches.
Other times, it helps if you just stop for a few seconds or a minute and let the cramp go on its own. Most of the time I try to run through a cramp, but if it just isn't letting up, I'll walk and give it some time to pass. Often this is more time efficient because with a cramp I run much slower and am better off getting rid of it in a minute than ruining my whole workout or race trying to run with it. Mostly, try to be in touch with your body. Do the things before hand that will help, but when the cramp comes, let your body tell you if you should stop or if you can run through it.
Question:
Are "organic foods" really that much healthier for you? Do you really see significant differences in 'organic' food and your health?
Abby
Answer:
Whether or not to buy organic food usually comes down to the price. Organic food sounds nice to everyone, but the price difference from conventional products might leave us questioning how essential it is to our health.
Organic foods have shown to have higher levels of vitamins and nutrients and fewer antibiotics, pesticides, and other potentially harmful substances than conventional foods. Based solely on these findings, I would say, yes, buying organic really does make a difference in our health. Just thinking about milk spiked with growth hormones gives me the ebbies.
So, back to the price of the situation…hopefully having cleared up that YES buying organic is safer, regulated (by the USDA), and more nutritionally beneficial than buying conventional foods. In an effort to make the most of your organic spending the Environmental Working Group has provided a few lists to show us when it’s most important to buy organic.
These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure (by eating the organic versions of these “dirty dozen”, you can reduce your exposure to contaminants by 90 percent):
Apples, Bell peppers, Celery, Cherries, Imported grapes , Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries
Also buy organic meats, poultry, eggs, and dairy to limit your exposure to antibiotics and growth hormones.
The pesticide levels of these 12 fruits and vegetables are low to undetectable; okay to buy conventional:
Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Kiwi, Mangoes, Onions, Papaya, Pineapples, Sweet corn, Sweet peas
Choose organic breads, pastas, cereals, and other processed foods when cost and availability allow it.
Of course there are about a million other pros and cons to organic foods…but I think I’ll keep this simple.
What can you do, while running, to alleviate the pain of a side ache? I've tried breathing out on the side of the pain as I step down, and I've tried contracting my abs(which works pretty well) but is there anything else?
Abby
Answer:
From my experience, there are several types of side aches and each can be alleviated in different ways.
Nutritionally, there are several things you can do. Make sure to drink enough water during the day and limit food and beverage consumption to a few hours before exercise. Make sure you're getting enough calcium and potassium(high sources of potassium include, in order from highest to lowest: avocados, potatoes, bananas, broccoli, orange juice, soybeans and apricots) to help reduce side cramps.
Warming up properly, increasing core strength, and running on soft surfaces may also help you.
I also get really bad side aches, that can actually last for days, if I am not eating enough. I get these a lot when I'm 5k training because I run faster lighter. However, because I don't eat as much, I do a lot less training, especially due to these killer side aches.
Other times, it helps if you just stop for a few seconds or a minute and let the cramp go on its own. Most of the time I try to run through a cramp, but if it just isn't letting up, I'll walk and give it some time to pass. Often this is more time efficient because with a cramp I run much slower and am better off getting rid of it in a minute than ruining my whole workout or race trying to run with it. Mostly, try to be in touch with your body. Do the things before hand that will help, but when the cramp comes, let your body tell you if you should stop or if you can run through it.
Question:
Are "organic foods" really that much healthier for you? Do you really see significant differences in 'organic' food and your health?
Abby
Answer:
Whether or not to buy organic food usually comes down to the price. Organic food sounds nice to everyone, but the price difference from conventional products might leave us questioning how essential it is to our health.
Organic foods have shown to have higher levels of vitamins and nutrients and fewer antibiotics, pesticides, and other potentially harmful substances than conventional foods. Based solely on these findings, I would say, yes, buying organic really does make a difference in our health. Just thinking about milk spiked with growth hormones gives me the ebbies.
So, back to the price of the situation…hopefully having cleared up that YES buying organic is safer, regulated (by the USDA), and more nutritionally beneficial than buying conventional foods. In an effort to make the most of your organic spending the Environmental Working Group has provided a few lists to show us when it’s most important to buy organic.
These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure (by eating the organic versions of these “dirty dozen”, you can reduce your exposure to contaminants by 90 percent):
Apples, Bell peppers, Celery, Cherries, Imported grapes , Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries
Also buy organic meats, poultry, eggs, and dairy to limit your exposure to antibiotics and growth hormones.
The pesticide levels of these 12 fruits and vegetables are low to undetectable; okay to buy conventional:
Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Kiwi, Mangoes, Onions, Papaya, Pineapples, Sweet corn, Sweet peas
Choose organic breads, pastas, cereals, and other processed foods when cost and availability allow it.
Of course there are about a million other pros and cons to organic foods…but I think I’ll keep this simple.
Wednesday, March 12, 2008
Q & A
Question:
why does my face turn SO RED when I workout hard? Some days aren't as bad as others ??
Abby
Answer:
Well, considering that you don't have rosacea I'll continue with my educated guess (that you've probably guessed as well). When the body temperature begins to raise above it's normal 98.6 degrees, blood fills the capillaries closest to the skin in order to cool down. How visible this reaction is may have a lot to do with the amount and type of melanin, or pigmentation of your skin. The degree to which your face turns red could also depend on water intake, temperature, and diet. Remember, that these factors may come into play several days later, as my good doctor tells me, "You are what you eat, last week."
Don't feel alone though...apparently there are a whole lot of people out there who share your complaint!
Question:
When you say yoga, do you mean power yoga or a more traditional yoga?
Kristen
Answer:
When I say yoga, I mean, PLEASE just do it! Find the type that you can connect with and that you feel is most advantageous to what you want to accomplish. Personally, I like a stronger, more western based yoga than the humming and omming of the traditional eastern style. I love the relaxation and meditation that comes with most forms of yoga, but what I really love is moving into a difficult position and enjoying it! Most of the teaching I've done is based on power yoga and a lot of the students I've taught weren't looking for a spiritual experience, but rather to gain flexibility, strength, balance, and control. However, gain all of that and your spirit is bound to feel good!
why does my face turn SO RED when I workout hard? Some days aren't as bad as others ??
Abby
Answer:
Well, considering that you don't have rosacea I'll continue with my educated guess (that you've probably guessed as well). When the body temperature begins to raise above it's normal 98.6 degrees, blood fills the capillaries closest to the skin in order to cool down. How visible this reaction is may have a lot to do with the amount and type of melanin, or pigmentation of your skin. The degree to which your face turns red could also depend on water intake, temperature, and diet. Remember, that these factors may come into play several days later, as my good doctor tells me, "You are what you eat, last week."
Don't feel alone though...apparently there are a whole lot of people out there who share your complaint!
Question:
When you say yoga, do you mean power yoga or a more traditional yoga?
Kristen
Answer:
When I say yoga, I mean, PLEASE just do it! Find the type that you can connect with and that you feel is most advantageous to what you want to accomplish. Personally, I like a stronger, more western based yoga than the humming and omming of the traditional eastern style. I love the relaxation and meditation that comes with most forms of yoga, but what I really love is moving into a difficult position and enjoying it! Most of the teaching I've done is based on power yoga and a lot of the students I've taught weren't looking for a spiritual experience, but rather to gain flexibility, strength, balance, and control. However, gain all of that and your spirit is bound to feel good!
Wednesday, March 5, 2008
Q & A
Thanks for all the Q & A! I love to answer your questions...hopefully in a helpful way!
Question:
Do you flavor plain yogurt or have a favorite over the counter one?
Jenn
Answer:
I love all yogurt! When eating plain yogurt I usually add some yummy stuff.. like grapes, apples, shaved almonds, and celery for a more fulfilling snack/small meal. Or I add some strawberries and cereal. My fridge is stocked with over the counter yoplait (the only kind my husband will eat), which I normally buy in the original form. I'm not a big fan of artificial sweeteners and tend to stay away from them in my yogurt even if that means eating more sugar. When I'm feeling really smart, I make my own yogurt and stick to adding fruit or honey if you like the taste. I'm eager to buy a yogurt maker, which is really easy to use and works really well.
Question:
When you lift weights, what is your recommended reps and sets?
Kristen
Answer:
That's a hard question to answer in one way because strength training is always contingent on WHAT YOU'RE TRAINING FOR. The average person looking to gain muscle tone and strength should stick to these guidelines:
*start at a comfortable weight you can lift 8-10 times for 3 sets.
*when you can lift that weight 12-15 times for 3 sets it's time to move up,
add another 5-10 lbs. (the different between 5 & 10 lbs may seem like a lot, but the larger muscles always adapt faster and can handle larger weight increases).
*once you've moved up weight, go back to 8-10 reps for 3 sets until you can make 12-15 reps for 3 sets and it's time to add more weight again.
*one of the most important things to remember is to CHANGE how you attack the muscle. Muscles will get complacent if you do the same type of lift every time and STOP responding to the weight, whether or not you're adding more poundage. This is why a trainer is invaluable because they should know about 3,000 different ways to attack the bicep muscle :) If a trainer is not an option, try searching online, reading books, checking back here and I'll try to get some posting done on different lifts for your muscles.
Question:
Do you hire out Kelly? I start going to the Rec Center in the morning and I am looking for a personal trainer. What do you charge and what is your schedule like? I ordered the book you recommend ‘Core Performance’ by Mark Verstegen and it came today.
Molly
Answer:
Yes, I hire out. As a Nutrition/Exercise Consultant I help a client put together a personal diet plan, keep a food log, start an exercise program, stay motivated through daily interaction and much more. I truly LOVE showing people new ways to work and watch as they become more flexible, stronger, healthier. For more details you can just email me at
ellom8@hotmail.com
I really enjoy the "Core Performance" book because it focuses on several areas that many people overlook, such as flexibility and kinetic movement. I hope you like it!
QUESTION:
What are some good muscle strengthening/lifting workouts for training for a marathon?
Abby
Answer:
While training for a marathon I tend to ween off of the weights a bit largely because I spend all my time running and because the muscles become torn (thus strengthening and building the muscle) from running for long periods of time. It can do more harm than good to strength train even more on these worn muscles. I recommend following a simple training plan that allows you to strength train your entire body just two times a week through isotonic exercise (or lifting weights) and through isometric exercise (like yoga) the remainder of the week.
Plan on working isotonically on hard workout days, like tempo work or an interval session, but NOT on long, endurance days (like your 18 miler for the week). This will allow your body to recover more fully on the light days and really dig into the glucose storage on the hard days. All other days should be followed by isometric work to strengthen and retain muscle flexibility.
...Twice a week, following a fast/hard workout, lift on all major muscle groups of the body. Arms: bicep, tricep, lats, delts
Core: pecs, abdominal, obliques, transverse abdominis, hip flexors
Legs: quads, hams, abductor/adductors, calves
Make sure to mix up the type of lift you're using for each muscle group between the two sessions.
...All other days...YOGA, what more can I say? Look HERE for yoga help or try buying some videos or books. My fav. video instructor is Rodney Yee and my FAV book of all time is "Yoga Mind & Body" by Living at the Sivananda Yoga Vedanta Center. PLEASE do not overlook isometric training as you plan for your marathon! It will keep you feeling good, strengthen in ways you can't imagine, and keep you injury free!
Question:
Do you flavor plain yogurt or have a favorite over the counter one?
Jenn
Answer:
I love all yogurt! When eating plain yogurt I usually add some yummy stuff.. like grapes, apples, shaved almonds, and celery for a more fulfilling snack/small meal. Or I add some strawberries and cereal. My fridge is stocked with over the counter yoplait (the only kind my husband will eat), which I normally buy in the original form. I'm not a big fan of artificial sweeteners and tend to stay away from them in my yogurt even if that means eating more sugar. When I'm feeling really smart, I make my own yogurt and stick to adding fruit or honey if you like the taste. I'm eager to buy a yogurt maker, which is really easy to use and works really well.
Question:
When you lift weights, what is your recommended reps and sets?
Kristen
Answer:
That's a hard question to answer in one way because strength training is always contingent on WHAT YOU'RE TRAINING FOR. The average person looking to gain muscle tone and strength should stick to these guidelines:
*start at a comfortable weight you can lift 8-10 times for 3 sets.
*when you can lift that weight 12-15 times for 3 sets it's time to move up,
add another 5-10 lbs. (the different between 5 & 10 lbs may seem like a lot, but the larger muscles always adapt faster and can handle larger weight increases).
*once you've moved up weight, go back to 8-10 reps for 3 sets until you can make 12-15 reps for 3 sets and it's time to add more weight again.
*one of the most important things to remember is to CHANGE how you attack the muscle. Muscles will get complacent if you do the same type of lift every time and STOP responding to the weight, whether or not you're adding more poundage. This is why a trainer is invaluable because they should know about 3,000 different ways to attack the bicep muscle :) If a trainer is not an option, try searching online, reading books, checking back here and I'll try to get some posting done on different lifts for your muscles.
Question:
Do you hire out Kelly? I start going to the Rec Center in the morning and I am looking for a personal trainer. What do you charge and what is your schedule like? I ordered the book you recommend ‘Core Performance’ by Mark Verstegen and it came today.
Molly
Answer:
Yes, I hire out. As a Nutrition/Exercise Consultant I help a client put together a personal diet plan, keep a food log, start an exercise program, stay motivated through daily interaction and much more. I truly LOVE showing people new ways to work and watch as they become more flexible, stronger, healthier. For more details you can just email me at
ellom8@hotmail.com
I really enjoy the "Core Performance" book because it focuses on several areas that many people overlook, such as flexibility and kinetic movement. I hope you like it!
QUESTION:
What are some good muscle strengthening/lifting workouts for training for a marathon?
Abby
Answer:
While training for a marathon I tend to ween off of the weights a bit largely because I spend all my time running and because the muscles become torn (thus strengthening and building the muscle) from running for long periods of time. It can do more harm than good to strength train even more on these worn muscles. I recommend following a simple training plan that allows you to strength train your entire body just two times a week through isotonic exercise (or lifting weights) and through isometric exercise (like yoga) the remainder of the week.
Plan on working isotonically on hard workout days, like tempo work or an interval session, but NOT on long, endurance days (like your 18 miler for the week). This will allow your body to recover more fully on the light days and really dig into the glucose storage on the hard days. All other days should be followed by isometric work to strengthen and retain muscle flexibility.
...Twice a week, following a fast/hard workout, lift on all major muscle groups of the body. Arms: bicep, tricep, lats, delts
Core: pecs, abdominal, obliques, transverse abdominis, hip flexors
Legs: quads, hams, abductor/adductors, calves
Make sure to mix up the type of lift you're using for each muscle group between the two sessions.
...All other days...YOGA, what more can I say? Look HERE for yoga help or try buying some videos or books. My fav. video instructor is Rodney Yee and my FAV book of all time is "Yoga Mind & Body" by Living at the Sivananda Yoga Vedanta Center. PLEASE do not overlook isometric training as you plan for your marathon! It will keep you feeling good, strengthen in ways you can't imagine, and keep you injury free!
Tuesday, February 26, 2008
Q and A
Q:
I have a question about running... I am not sure if I am just really sore of if I injured my calf/back of the knee. It is so sore after a run. During the run it is kinda painful for the first 10 minutes and then it is fine. I stretch really good too, but sometimes that leg is so stiff, it kills to just touch my toes. What should I do.
Kristen
A:
Common injuries to the back of the knee (the Popliteal Fossa or Knee Pit) are due to overextention and overuse. There is actually not a muscle behind the knee, but a ligament called the Lateral Collateral Ligament that connects the Femur to the Fibula. This means that you've most likely extended this ligament too far too many times and it is sore and possibly strained. Overextention happens frequently in down hill running.
So what do you do?
First, know you're body. I can often run through a lot of injuries and heal as I continue to train. Your body may respond differently.
Stop stretching that knee! To continue putting pressure on that knee may cause further damage or keep the Lateral Collateral Ligament from healing.
Heat & Ice. I LOVE Icy Hot or some muscle rub equivalent. Put it on before you run. After you run, ice to keep swelling down (or blood from rushing to the injured area)...use a package of frozen veggies like peas & carrots for 20 minutes if you can. After that, put the muscle rub back on for the day. I've been miraculously healed by muscle rub several times!
Buy new shoes! How long shoes last is dramatically effected by how we wear them. Running shoes should also be rotated from day to day to give the cushion time to "re inflate"...they'll also last longer. A good indication that you need new shoes is to notice whether the tread on the bottom is worn down or not...take a look. Check out this site for more help.
Strength train. Once you feel your knee is adequately healed, start pumping weights! Lifts that will especially help stregthen the knee and keep it injury free are Hamstring curls, calf raisers, adduction and abduction standing leg lifts, and leg extention. These lifts stregthen the muscles around the knee, keeping it safe.
Stretch--yoga style. Again, once you feel your knee is pretty much good to go, try checking out some yoga videos/books/classes. If you've never done it before, it's much different from the normal "touch your toes" stretching that you might be more familiar with. I think it's magic. I used to get pretty serious injuries 3 times a year, but since I started yoga 6 years ago, I HAVE NOT BEEN INJURED SINCE! Yoga stretches the muscles deeply in possitions that truely engage. You don't have to do hours of it a day...some days I only have time for a few rounds of the Sun Salutation, but like I said...still injury free!
Depending on your body, as I noted earlier, and your desire to keep training you can try these suggestions as you continue to run or take a few days/weeks off and rest that knee.
Good Luck!
I have a question about running... I am not sure if I am just really sore of if I injured my calf/back of the knee. It is so sore after a run. During the run it is kinda painful for the first 10 minutes and then it is fine. I stretch really good too, but sometimes that leg is so stiff, it kills to just touch my toes. What should I do.
Kristen
A:
Common injuries to the back of the knee (the Popliteal Fossa or Knee Pit) are due to overextention and overuse. There is actually not a muscle behind the knee, but a ligament called the Lateral Collateral Ligament that connects the Femur to the Fibula. This means that you've most likely extended this ligament too far too many times and it is sore and possibly strained. Overextention happens frequently in down hill running.
So what do you do?
First, know you're body. I can often run through a lot of injuries and heal as I continue to train. Your body may respond differently.
Stop stretching that knee! To continue putting pressure on that knee may cause further damage or keep the Lateral Collateral Ligament from healing.
Heat & Ice. I LOVE Icy Hot or some muscle rub equivalent. Put it on before you run. After you run, ice to keep swelling down (or blood from rushing to the injured area)...use a package of frozen veggies like peas & carrots for 20 minutes if you can. After that, put the muscle rub back on for the day. I've been miraculously healed by muscle rub several times!
Buy new shoes! How long shoes last is dramatically effected by how we wear them. Running shoes should also be rotated from day to day to give the cushion time to "re inflate"...they'll also last longer. A good indication that you need new shoes is to notice whether the tread on the bottom is worn down or not...take a look. Check out this site for more help.
Strength train. Once you feel your knee is adequately healed, start pumping weights! Lifts that will especially help stregthen the knee and keep it injury free are Hamstring curls, calf raisers, adduction and abduction standing leg lifts, and leg extention. These lifts stregthen the muscles around the knee, keeping it safe.
Stretch--yoga style. Again, once you feel your knee is pretty much good to go, try checking out some yoga videos/books/classes. If you've never done it before, it's much different from the normal "touch your toes" stretching that you might be more familiar with. I think it's magic. I used to get pretty serious injuries 3 times a year, but since I started yoga 6 years ago, I HAVE NOT BEEN INJURED SINCE! Yoga stretches the muscles deeply in possitions that truely engage. You don't have to do hours of it a day...some days I only have time for a few rounds of the Sun Salutation, but like I said...still injury free!
Depending on your body, as I noted earlier, and your desire to keep training you can try these suggestions as you continue to run or take a few days/weeks off and rest that knee.
Good Luck!
Wednesday, February 20, 2008
Q & A
Q:
Kelly
I hope this is you- I have a question about running shoes. I bought some in December but haven't really ran in them, just working out. I ran Monday night and this morning and rubbed a blister on the arch of my foot. ( I am flat footed). Is it the shoes or do I need an insert or what do you think?
THanks
Julie
A:
Hello there!
What kind of "working out" did you do in the shoes? A lot of side movements is going to wear your shoes much differently than running (straight forward)...and this might be the culprit. I don't think the shoe is worn out, but you may need a pair strickly for running and another for other working out. I'm not a big fan of inserts because they usually mask a larger problem...but this might also depend on what you're willing to pitch out moola wise. I always encourage people to own 2 pairs of running shoes and rotate them...they'll last as long as 3 pairs! But if you are going to do a class or something you'll be fine with one pair for aerobics and one pair for running...that will give your shoes time to pump back up between workouts, thus extending their life.
Kelly
Q:
I just want to know what your fitness routine is, Kelly, and what the heck do you eat??
McKenzi
A:
My fitness routine changes a lot depending on what I'm training for. I love to break up the year into marathon training and 5k training...I know it's a drastic change, but I love it. 5k training time is usually less time consuming and includes more weight lifting and lots of speed workouts...I love to go fast! My most regular routines include running, yoga, and weights. I love to add a spin class when I can and LOVE to rock climb whenever possible. I've also recently purchased Capoeira 100 and can't wait to get into it...it's fun and a GREAT workout!
As far as eating, we all know that is different for each person based on height, age and what a healthy weight for you is. I will be posting a normal eating day in the life of Kelly, but that's for someone who is 5'6", 120 lbs and training for a 5k :) I'll also be posting several differnt eating plans...so stay tuned and make sure to check out the Food Pyramid link on the side for more help.
Kelly
I hope this is you- I have a question about running shoes. I bought some in December but haven't really ran in them, just working out. I ran Monday night and this morning and rubbed a blister on the arch of my foot. ( I am flat footed). Is it the shoes or do I need an insert or what do you think?
THanks
Julie
A:
Hello there!
What kind of "working out" did you do in the shoes? A lot of side movements is going to wear your shoes much differently than running (straight forward)...and this might be the culprit. I don't think the shoe is worn out, but you may need a pair strickly for running and another for other working out. I'm not a big fan of inserts because they usually mask a larger problem...but this might also depend on what you're willing to pitch out moola wise. I always encourage people to own 2 pairs of running shoes and rotate them...they'll last as long as 3 pairs! But if you are going to do a class or something you'll be fine with one pair for aerobics and one pair for running...that will give your shoes time to pump back up between workouts, thus extending their life.
Kelly
Q:
I just want to know what your fitness routine is, Kelly, and what the heck do you eat??
McKenzi
A:
My fitness routine changes a lot depending on what I'm training for. I love to break up the year into marathon training and 5k training...I know it's a drastic change, but I love it. 5k training time is usually less time consuming and includes more weight lifting and lots of speed workouts...I love to go fast! My most regular routines include running, yoga, and weights. I love to add a spin class when I can and LOVE to rock climb whenever possible. I've also recently purchased Capoeira 100 and can't wait to get into it...it's fun and a GREAT workout!
As far as eating, we all know that is different for each person based on height, age and what a healthy weight for you is. I will be posting a normal eating day in the life of Kelly, but that's for someone who is 5'6", 120 lbs and training for a 5k :) I'll also be posting several differnt eating plans...so stay tuned and make sure to check out the Food Pyramid link on the side for more help.
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