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My Aching Achilles!
Do you know how the Achilles tendon got its name? Google it, I won’t bore you with details 😉 It’s safe to say that it can be a vulnerable spot for runners. It makes up approximately 25-30% of running related injuries. Why is this? Let’s take a look… It gets loaded a LOT — Probably no surprise. There is a lot of stress that gets placed on the Achilles tendon during the push off phase of running. Hilly terrain and speed work stress it a bit more. Stiff ankle/poor mobility — This is really common with older runners (40 years and up). This can create an everting (turning out) of…
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Returning From An Injury
“RUNNING INJURY SUUUUUCKS!” Scream it out loud with me!! OK, now that we have that off our chest… How should I get back to running after I’ve been injured? Just start running again right? Not so fast. Clearly this will depend on the severity and length of time you’ve been on the shelf so to speak. For example, let’s say said runner had a moderate injury to the calf and wasn’t able to run for three weeks. First off, what happens when we get injured to make returning to running so tricky? Well, when injury to our soft tissues or bone occurs, there is a healing/rebuilding process that happens…
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Oh, My Aching IT Band!
You’ve heard of it right? If you’re a runner, you probably HATE it! As runners we are CURSED with an IT BAND! When I get to heaven, God seriously better have a good explanation of why he created the IT band…on second thought, maybe Satan created it. Why is it such a common injury? What really is going on? If I just foam roll it, will go away right? A lot of runners seek us with IT Band trouble. It probably accounts for 30% of running related injuries. What is the IT Band anyway? The IT band actually is a LOOOONG tendon of the Tensor Fascia Lata. It runs from…
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Why Is Running Related Injury (RRI) So Common?
Let me guess, as a runner…you’ve been injured right? More than once? Probably. Statistics say that running related injury is very common. I’ve seen data ranging from 52% all the way to 90% for marathoners will get some type of RRI during a training cycle. Now clearly, there are different severities. Sometimes it’s just a matter of a rest day and boom, you’re back at it again. Other times it puts you on the shelf…for a long time. Here are three insights as to why we get injured. May this give you some guidance on how to prevent it moving forward. * I would say, 80% of the time (just…
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Is It Time?
Did you know a complete mobility and strength assessment is considered the best predictor of injury risk? If you’re starting an exercise routine or continually battling injury you may be due.
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Whew! It’s hot out there!
Hey gang! Summer heat is here! Obviously this will effect your training. Remember, you have a range in each of your zones (pace, power or heart rate). It’s normal for your pace and heart rate to rise this time of year. It’s ok to drop into the lower ranges of your zone during a particular training session. Suggestions: 1) Get out as early as possible. 2) Pay attention to perceived effort. If your zone 2 session feels too strained, back off a tad. 3) Hydrate well. Pay attention to the color of your urine. It should be SLIGHT tinge of color or nearly clear.
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Stress Bucket
Keep tabs on your “Stress Bucket” so it doesn’t overflow. Your stress bucket includes items such as work, training, relationships, etc. Aim at keeping some margin in your daily life. A stress bucket that is consistently overflowing will negatively affect your performance and life in general. On the other hand, a stress bucket that is managed well can lead to improved performance and a healthy life balance.
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Charlie’s Top Secret Recovery Smoothie
Chocolate Banana Protein Recovery Smoothie 1.5 cups of almond or coconut milk (or they make 50/50 almond coconut) 1 1/2 cut up frozen bananas 1 scoop of vanilla flavored whey protein 1 tablespoon cocoa Blend until smooth, add a tad of water during blending if too thick Read more about recovery nutrition: Recovery Nutrition: How to Crack the Protein Code
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Value…Do You Get What You Pay For?
I think more than ever folks are in-tune with “value.” But do they consider it with their health care? What is the most important part of a visit with your health care practitioner (HCP)? Are they on time? Do they spend time with you? Do they explain your treatment, give great treatment, and give you the tools to help yourself? I’m fascinated at some of the things I hear from patients about their experiences. Some include, “I waited 2 hours.” “My back hurts, but they didn’t even look at my back!” “He spent two minutes with me and never answered my questions.” “I was left in a corner in the…
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Am I In A Bad Dream?…I Can’t Move My Neck!
You wake up. Well rested. Sit up out of bed and BAM! You can barely (if at all) turn your head as a knife enters your neck. Sound familiar? It puts a damper on your Monday for sure ( or any other day of the week). You’re thinking “how am I going to drive to work. Let alone WORK!” What you are experiencing is not a bad dream…it’s what we call a “kink” in the neck. But what is it? Why now!? This condition involves a couple of things. 1). Locking or stiffness of a facet joint. The facet (pronounced “faSSet”) joints are the small joints that connect one vertebrae…
