Thursday, April 26, 2012

You mean I'm not superwoman?

Workout Yesterday -
25 min walk/run intervals on stairmaster
2 mile jog/sprints

Workout Today - work (which is basically 7 hours of farting I mean darting around behind a coffee counter) and rest day

Still takin' it slow. I do not want to waken then shin splint gods.

These shin splints have made me become a lot more disciplined about stretching, icing, and compressing. I am realizing (its a no brainer, really) that I'm not invincible and need to take good care of my body if I'm asking it to run so many races and train consistently.

You mean I'm not superwoman?

I guess those rules are true: RICE; Rest, Ice, Compress, Elevate Eat Froyo  

What is the best way to prevent common injuries?
Sometimes preventing common sports injuries is beyond our control, but many times sports injuries are preventable. “Some injuries,” William Roberts, MD, sports medicine physician at the University of Minnesota says, “we bring on ourselves because we're not conditioned for the activity.” His advice: “Work out daily and get double benefit — enjoy your weekend activities and garner the health benefits.”
"Every workout should start with a gentle warm-up to prevent common sports injuries, says Margot Putukian, MD, director of athletic medicine at Princeton University. “Getting warmed up increases blood flow to the muscles, gets you more flexible, and could decrease injuries,” she adds.

"Overuse injuries are common and preventable, according to Putukian. “Don't come out and hit the ball for an hour after not playing for a while,” she says. Whether it's hiking, running, or team sports, do some “pre-participation training” first by lightly working the relevant muscle groups in the weeks before the activity.

And learn to recognize when you've already left it all on the field. “Stop when you are fatigued,” says Roberts. “Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries.” You can always come out to play again next weekend — if you don't get injured today.


Then it made me wonder: what are the most common injuries?

The seven most common sports injuries are:
  1. Ankle sprain
  2. Groin pull
  3. Hamstring strain
  4. Shin splints
  5. Knee injury: ACL tear
  6. Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone
  7. Tennis elbow (epicondylitis)

Have you ever had any injuries from this list? Do you use the RICE method when dealing with an injury?

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