Chapter 12 - Injury & Illness

Chapter 12

Dealing With Injury & Illness

We all like to think we are indestructible, but as some of us have learned this is simply not the case, regardless of how fit we are or once were. While we don’t like to think about injuries or illness or anything that might side track our training and racing, the best time to prepare for those occasions is now before they arrive. Here are some guidelines I use in my coaching when determining if an injury or illness should sideline training.

Illness

We are all susceptible to the occasional common cold virus or stomach bug from time to time. When these occasions hit, runners and their coaches must then decide when to back off and when to run through it. Here are the basic guidelines I use to decide when to push on and when to back off.

1)  If there is a fever present then no running is allowed
2)  If there is stomach distress (nausea, vomiting or diarrhea) then no running is allowed
3)  If congestion is present and lingers for a more than a few days then runs are cut-back to 50% of the   normally scheduled amount and any stress workouts are replaced with 50% of an easy day. This is done for two or three days or until feeling back to normal again.
4)  If you are in the first day or two of congestion, or what might be the onset of a cold, and you start a stress workout and feel drained (subpar), cut the workout short and take a couple of days of half runs.

While we can’t take off every time we have a sniffle, if we continue to push ourselves when our bodies are sick, we can end up having to take weeks off to recover when our cold/virus becomes more severe (infection or pneumonia). By cutting back to 50% of normal for a few days we often give the body the extra help its needs to fight off the virus/bug in a timely manner so we can get back to training with minimal disruption. Additionally the 50% work that we do helps us maintain our fitness and running adaptations and sparks the immune system. Often just a few days of this makes a world of difference. As a coach I can work a training program around an occasional 3 day half work load much easier than I can a 2 week break to recover from pneumonia.


Injury

The majority of running injuries are over use related. So prevention is a key aspect. Here are a few things to keep in mind to help prevent injuries.

1) Make sure that you don’t increase the quantity or quality in your program too quickly; slow and gradual changes are the key.
2) Make sure that your long runs and quality workouts are in the proper proportion to your weekly mileage.
3) Follow a sound core and strength routine to maintain the proper balance between muscles groups.
4) Follow a flexibility routine that keeps a full range of motion in all muscle groups and joints.
5) Make sure you are using the proper equipment – check your shoes regularly for wear and take the time to go to a running specialty store and get properly fitted for the type you need (stability, cushioning, etc.).
6) Watch the cantor (sideways slope) of your running surface. If you run on the roads often, regularly change the direction of your runs so that you don’t develop knee or hip problems from running always on one side (slope) of the road.
7) Diligence in the little things (like following 1-6 above) can make a ton of difference in trying to keep injuries at bay.

But even with the best prevention occasionally aches, pains, nicks or even full on injuries can happen. So how do we decide what we can run through and when we need some time off or to see a doctor (preferably a sports specialist)? Here are some of the basic guidelines I use, but remember I am not a doctor:

1) If the injury, or pain from it, alters your stride or form then do not run.
2) If pain/discomfort decreases as you run (sore at first but better as time goes by) then you can do some light easy running (being careful of duration and intensity).
3) If pain/discomfort increases as your run, then do not run or discontinue the run you are on and start treatment for the injury.

Treating minor aches and pains before they become injuries
Most runners in serious training are familiar with the minor aches and pains that come along with pushing the envelope in training. A sore tendon, a sore muscle, or aching joint, etc. The best advice I can offer is to treat these promptly before they become full on injuries. Some of the tools for treating aches and pains include:

• Icing the area after exercise/activity to reduce inflammation
• Get a sports massage to work out tightness or knots in the problem area
• Ice baths / Epsom salt baths to relieve soreness
• Specific stretching routines to address the problem area and/or cause area (often not the same)
• Strengthening weak muscles or correcting imbalances before they get worse.
• Alternating ice and heat (always ending with ice) to increase blood flow - I have found this particularly effective for tendon related aches.

Cause – Look up the chain
Try and look for the cause of a problem area or injury. Often times you will not find the problem where it hurts but rather somewhere up the chain (or leg in this case). Tight hips and lower back are often the culprit for IT band problems. Foot problems are often tight calf related/caused. Whenever possible make sure you are treating/dealing with the cause of the problem as well as the injury site itself. This will help prevent relapses later on.


Sports Doctor and Trainer

All serious athletes, especially higher level athletes, should have a doctor and/or trainer (depending on the severity) they can call on when injury or illness pop up from time to time. If you do not have such a person I suggest you find one or multiple ones to have in the event you need them. Rather than wait until an injury or illness hits, do your research now, talk to other athletes, coaches and others you trust about who they use and for what and have these people in mind if and when you ever need them.