Recovering From Long Runs and Knee Braces
Got a couple of good questions from some of you, without delay here they are:
Jerry,
Do you have a known remedy for conquering tight, sore hamstrings, calves and quads after long runs of 12 miles or more? Yesterday I ran 16 and I was really feeling it the day of and day after the run. I've read articles about some runners soaking in cold baths. Some say a hot jacquzzi is the cure. Just not sure which way to go.
Marc
I have heard of soaking in cold water, even tried it myself once. Not sure if it works, because I didn't soak long enough. This is something that you have to build up to, to be able to withstand the cold water for any length of time.
I prefer soaking in a hot bath after a long, hard run. This helps to relax me and it feels good. A lot better than a cold bath. This is also a "reward" for doing a long run.
A variation might be, to try the cold bath, followed by a hot one.
Here are a couple of other suggestions.
If you can, it is good to get a massage after a long run. Now most people don't have a spa nearby nor can afford to have a massage after every run. But, you can see if a significant other or running partner can give you a massage afterwards. Or, you can do a self massage. Any number of hand held massagers work well. As well as, your own hands.
Another way to help your legs is to lay on the floor and put your legs up against the wall, or a chair. Your feet are elevated. This lets your legs drain, so that fluid will not stay in your legs and this helps to pump in "new" blood. You can then massage your legs, by starting at your feet and ankles, then moving down towards your waist. You can stay in this position for about 5 minutes or so.
Doing a series of stretching exercises after your run can also help to squeeze some of the "tired" blood around.
You might also want to check out taking Pharmaceutical Grade Fish Oil. It is shown not only to help with your recovery, but helps to improve your performance. I have been taking Dr. Dave's Pharmaceutical Grade Fish Oil and I am no longer tired the day after my long run. In fact, I am usually in the mode to work out again. It is really a great substance. You can read more about it here:
http://www.runningtough.com/fish_oil_1.html
Jerry,
I have read many of the testimonials from your readers and those who promote your training program. I have return to running the past 4 years, the last year I have hardly run due to runners knee. I have used a Velcro type knee brace and have been able to work without pain, however I have not started running yet. Occasionally I will have a sharp pain at the bottom of the knee cap when the knee is slightly bent and weight is applied to the leg. My question is will your program allow me to throw the brace away and start running again. My goal is to get my knee strong and not have to rely on something else to hold it together, I feel this can be done by the right kind of exercises and stretching. Is your program for me and how can I be sure of it?
KS
First of all, the sharp pain concerns me. You should go to a doctor as soon as you can to make sure there isn't anything wrong.
Knee braces are Ok for short term help. For instance, if you are a couple of weeks away from a race you have been training for and you feel weakness in some area of your leg, like your knee, and this is not an injury, then wearing a knee brace is OK.
You don't want to depend on them, because they are designed to support your joint, and this means that your connective tissue and muscles surrounding that joint are not working and they will become weaker. You want them to become stronger.
Several years ago, I used a knee brace when I ran because of my problems with my knees. What I noticed is that after a while I started to wear the knee brace just to walk around in my daily life. The problem was that my knees were becoming weaker, not stronger.
Extreme examples of this is in the world of weight lifting. There are some lifters who wrap their elbows for doing bench presses and their knees for doing squats. Problem with that is their muscles are getting really strong, but their tendons and ligaments are not keeping up. Some of them get to a point that if they don't wrap their joints, and they try to do even a light weight, they usually injury themselves.
So, yes my program will make you throw away your knee brace, because you will be building up the muscles around your knees and the knee joint itself.
For more information check out the posts on Runner's Knee earlier in this Blog.
Remember, if you are experiencing pain, see a doctor as soon as possible.
And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.
Thanks,
Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com
This Blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this blog.
Copyright 2004
Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988
Jerry,
Do you have a known remedy for conquering tight, sore hamstrings, calves and quads after long runs of 12 miles or more? Yesterday I ran 16 and I was really feeling it the day of and day after the run. I've read articles about some runners soaking in cold baths. Some say a hot jacquzzi is the cure. Just not sure which way to go.
Marc
I have heard of soaking in cold water, even tried it myself once. Not sure if it works, because I didn't soak long enough. This is something that you have to build up to, to be able to withstand the cold water for any length of time.
I prefer soaking in a hot bath after a long, hard run. This helps to relax me and it feels good. A lot better than a cold bath. This is also a "reward" for doing a long run.
A variation might be, to try the cold bath, followed by a hot one.
Here are a couple of other suggestions.
If you can, it is good to get a massage after a long run. Now most people don't have a spa nearby nor can afford to have a massage after every run. But, you can see if a significant other or running partner can give you a massage afterwards. Or, you can do a self massage. Any number of hand held massagers work well. As well as, your own hands.
Another way to help your legs is to lay on the floor and put your legs up against the wall, or a chair. Your feet are elevated. This lets your legs drain, so that fluid will not stay in your legs and this helps to pump in "new" blood. You can then massage your legs, by starting at your feet and ankles, then moving down towards your waist. You can stay in this position for about 5 minutes or so.
Doing a series of stretching exercises after your run can also help to squeeze some of the "tired" blood around.
You might also want to check out taking Pharmaceutical Grade Fish Oil. It is shown not only to help with your recovery, but helps to improve your performance. I have been taking Dr. Dave's Pharmaceutical Grade Fish Oil and I am no longer tired the day after my long run. In fact, I am usually in the mode to work out again. It is really a great substance. You can read more about it here:
http://www.runningtough.com/fish_oil_1.html
Jerry,
I have read many of the testimonials from your readers and those who promote your training program. I have return to running the past 4 years, the last year I have hardly run due to runners knee. I have used a Velcro type knee brace and have been able to work without pain, however I have not started running yet. Occasionally I will have a sharp pain at the bottom of the knee cap when the knee is slightly bent and weight is applied to the leg. My question is will your program allow me to throw the brace away and start running again. My goal is to get my knee strong and not have to rely on something else to hold it together, I feel this can be done by the right kind of exercises and stretching. Is your program for me and how can I be sure of it?
KS
First of all, the sharp pain concerns me. You should go to a doctor as soon as you can to make sure there isn't anything wrong.
Knee braces are Ok for short term help. For instance, if you are a couple of weeks away from a race you have been training for and you feel weakness in some area of your leg, like your knee, and this is not an injury, then wearing a knee brace is OK.
You don't want to depend on them, because they are designed to support your joint, and this means that your connective tissue and muscles surrounding that joint are not working and they will become weaker. You want them to become stronger.
Several years ago, I used a knee brace when I ran because of my problems with my knees. What I noticed is that after a while I started to wear the knee brace just to walk around in my daily life. The problem was that my knees were becoming weaker, not stronger.
Extreme examples of this is in the world of weight lifting. There are some lifters who wrap their elbows for doing bench presses and their knees for doing squats. Problem with that is their muscles are getting really strong, but their tendons and ligaments are not keeping up. Some of them get to a point that if they don't wrap their joints, and they try to do even a light weight, they usually injury themselves.
So, yes my program will make you throw away your knee brace, because you will be building up the muscles around your knees and the knee joint itself.
For more information check out the posts on Runner's Knee earlier in this Blog.
Remember, if you are experiencing pain, see a doctor as soon as possible.
And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.
Thanks,
Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com
This Blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this blog.
Copyright 2004
Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988
posted by Running Tips at 5:46 PM
1 Comments:
Last week on Monday, run on the treadmill for 3 mile and after started doing weight, right after I finish off the treadmill, I knee felt a little weird, but it was still fine. Then I went to leg extension, and my knee start to hurt, never the less I did not care push my self to finish the 3 set of 12, and 3 set of hamstring press, 3 sets of lungs, and 3 set of squad press. When I got home, I knee was really killing me, so I decide to take a day off from run the next day. I run 6 mile on Wednesday and did 5x800 Thursday, rest on Friday and run 9 on Saturday (on pace) and run 12 mile on Sunday… my knee start to really hurt on Saturday, and Sunday I really felt so much pain, I am limp the last mile… I am training for my next marathon and for May 4, and the next 6 weeks are my most important week of my train…. Until Monday. my training has be going so well, and now I am really afraid that this knee problem my cause to be to stop running for a while, I want to know, 1) would it be wise to cut back on some mileage and wear a knee brace when I do run, or should I not run at all… for a couple of weeks, I really want to break, 3:30 for my marathon…. I am on week 9 of my 18 week training…
Post a Comment
<< Home