Treating Injuries vs Preventing Them

I receive a lot of e-mails like this:

Jerry,

I injured ________, now I can’t run, what should I do?

Sincerely,
In Pain

First of all, with any kind of injury or chronic pain, you should first go to a doctor and have it check out. Always follow the advice of your doctor.

When you feel pain, during a run, if it is severe enough, and/or it gets worse the further you run, then you should quit running. It sucks, I know, I’ve been there. I have walked a mile or so, usually limping back to my home or car. And, I’m mad because I didn’t get my run in and I don’t know for how long I will have to be away from running. But, it’s better than continuing and creating further injury.

When you receive the injury, you should do what is called RICE. That is Rest, Ice, Compress, Elevate. This will help to prevent swelling and quickens the healing process. (Note: This is not first aid, check with your doctor on when and how to properly apply RICE treatment.)

Rest – Don't run until the injury is better
Ice – Ice the area for 20 to 30 minutes
Compression – Using elastic bandages to reduce swelling
Elevation – Raise the injured area to help reduce swelling

However, the best remedy for injuries is to prevent them. I can not stress this enough. It drives me crazy that so many runners get injured. If they would only follow my advice. I know, they don’t know how to prevent injuries. I sure has heck didn’t. And, you know the knowledge is out there. All you have to do is look for it. In fact, you can find some of it here: www.runningtough.com.

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 email.

Copyright 2004

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Running Training

Here's a great testimonial, I received the other day.

Jerry,

Just received and watched your DVD, "How To Run Like A Deer, Forever, Injury
Free". It made so much sense! No wonder I am having intermittent pain in my
knees. As a new runner I over train, over use, and do not have the muscle
development to support the kind of running that I am doing. I do other cardio,
weight training, and even many of your exercises regularly, but I am certainly
not doing sets of 100. I am going to begin your program and monitor my results.

Chris
Los Angeles, CA

------------

Chris,

Thank you for the testimonial, and I know you will have a fun and rewarding time
running.

You also make a good point that a lot of runners and trainers miss. That point is
you need to train your body to withstand the stresses of running. A lot of
trainers do advise on increasing slowly, and resting up or cross-training between
runs. This is good advice, and it is better to think about training your body for
running.

If you think about other sports, they train their bodies for those activities.
Football players weight train to get bulky, martial artists stand in horse
stances to train their legs so they can move well in low stances, etc.. Runners
should do the same, train their bodies for running. We tend to think of running
as a training method in and of itself. But, if you start to think of running as
something more, then this makes sense. I want to enjoy running, not be worried
about injuries, or pain.

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

P.S. Have a testimonial to share? Send me your testimonial with a picture of
yourself running, and I will put your picture up on my web site, and may even put
it into the next edition of my book.

Note: the picture must not be copywritten, like the pictures that you normally
buy at a race. It's easy for a friend to take your picture.

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
site.

Copyright 2004

Calf Muscle Soreness and Short Distance Time

Got some good questions this week:

Jerry.

Q. I run often and consider myself fairly seasoned. However last week I played a very tough game of soccer and my right calf muscle sort of felt like someone had kicked it really hard. It happened when I sprinted down the field and suddenly wow the pain was crazy.- It is not the tendon but right in the centre of the muscle. Indeed I had to come off the pitch before the game ended.

I have "laid low" for a few days but the pain will not ease and I am sort of limping. I went to my Doctors but got the usual " what do you expect" - it will be ok soon!

Have you any recommendations - should I go out and try and "run it off" or get a massage

or even take some pain killers and run. Its just 5 days without a run and I am going nuts!

cheers

Peter

A. Peter, it sounds like what happened was you were using your calf muscle more in the soccer game, than in your running. This seem pretty typical. In soccer, you are sprinting, stopping and starting quickly.

If the doctor says you didn't hurt anything, then you probably overworked your calf muscles. This also happens when runners when they first start to do speed work. Even I made this mistake recently when I was doing some new running work outs.

What you need to do for now is just give it a rest.

If you want to improve your calf muscle strength and endurance, you can get my course, "How to Run Like A Deer" which teaches high reps, including your calf muscle. You may also try putting in some sprints into your normal workout and/or doing some jump roping. Either way, start off slow and make sure you stretch your calves also.


---------------

Q. I am a high school football player, and I would love to learn how to improve my 40 time? Is there anyway you could help me, or give me someone else to write to that might be able to help me?

Thanks,
Don

A. Don, To improve any short distance time, here is a list of suggestions:

1) Get the Power Sprinter from Lifeline-USA.com. Here is the link:
http://www.lifelineusa.com/products.cfm?categoryid=13&productid=20

You can attach this to a tree, door, or pole. It will add resistance to your sprint. Of course, you will be sprinting in place. But, it works very well.

2) Also, get the Power Wheel from Lifeline-USA.com. Here is that link:

http://www.lifelineusa.com/products.cfm?categoryid=4&productid=11

This will improve your core muscle unlike anything else out there on the market. As you know, a strong core is essential to running speed. Not only that, but using this device will get your heart rate up quickly. Trying to do a 3 minute workout with it is really hard.

You can also read about these on my web site at:

http://www.runningtough.com/power_sprinter.html and

http://www.runningtough.com/power_wheel.html

3) Hill sprints are also very useful. If you can find a hill that is about 40 yards or longer, then this would be great.

4) If you get my course, it comes with a free consultation. I would be glad to help you. You can order that at: http://www.runningtough.com/order.html.

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 email.

Copyright 2004

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988