Top tips to help you back to running in record breaking time.
Our osteopath Lorraine offers some no nonsense, easy to follow top tips to get you back to performing at your best!
Are you training for or just completed a marathon? At this time of year our practitioner’s report seeing lots of patients complaining of running type injuries.
A little known fact is that if you raise your legs to 90 degrees following a run, the lactic acid will be felt less the following day in your legs. You should ideally rest them up a wall for a good 10 minutes.
Rehydration is very important. Ideally rehydration salts mixed with water but a good quality sports drink should be sufficient.
You don’t need vast amounts. But you do need to recover sodium levels that have been lost through perspiration.
Painful muscle cramp can be caused by dehydration. The best way to deal with it is to rest, sip a sports drink and gently try to stretch the affected muscle.
Relax for the rest of the day. It is going to take 3 days for the inflammation to reduce so maybe take turmeric supplements or even ibuprofen (if appropriate for you) to help.
Heat is not your friend. If you have a sore lower back, knee, shin or Achilles tendon there is more likely inflammation present. If you apply heat to an inflamed area it attracts more blood locally, which in turn increases inflammation.
As heat is applied pain reduces as the inflammatory markers in the blood are reduced/ diluted by the additional blood. Unfortunately this in turn brings more inflammatory markers. You take off the heat and the additional blood reduces but, the extra inflammatory markers remain.
You need ice or something cold on the sore areas. Ideally for 3-5 mins per hour and gentle movement to stop the inflammation from building up. I am not talking about a brisk walk, just a standing up every half hour or so just to mobilise around the back and hips for a couple of minutes.
There is very little an osteopath can do for the first 72 hours following an injury.
With muscle strains and ligamentous sprains our advice is RICE. That is unless it’s a significant injury. Then you should visit A&E immediately.
If you feel an injury is more than a sprain or strain you should see your GP. If you suspect fracture, dislocation or ligamentous rupture that’s a trip to the hospital.
Rest the injured part
Ice the area regularly. It’s recommended to ice an injury for 20 mins every 2 hours.
Compress the injured area. A compression bandage is ideal.
Elevate the injured area
If after 72 hours there is still pain, that’s the time to visit us at Cedar Hall Clinics in Thurrock or Benfleet in Essex. We are highly trained to give you a diagnosis, treatment (if appropriate), advice on management and a prognosis.
With regards to running again, injured or not, I’d recommend taking a little time off. At least to begin with.
Avoid any running at all for a week, maybe two, depending on how you feel. Walking is OK and is a good way to reduce the metabolic waste products from the muscles.
You can contact us on 01375 678877 or 01268 774249 we offer free assessments