I started running last summer and I really didn't know what I was doing (regarding shoes and form) so I wound up totally screwing up my right leg bruising my knee and fracturing my growth plate, also I sprained my ankle and my shins hurt alot... I took time to recover from that and did spring track where my form and overall performance was much better but by the end of the season the outside of my right knee was starting to act up so I was lucky that was the end of the season... I have taken off for about a month during June, now all of my joints are starting to act up again even though my form is great now and I wear proper shoes... I ice sometimes multiple times a day and recently started consuming alot of Calcium... By the end of the summer I am supposed to be doing 10 miles a day and I am not sure if my joints are going to be able to withstand it and stay injury free, does anyone have any advice on what I can do to prevent stress fractures or any other type of bone injury?
2006-07-24 17:04:04 · 5 answers · asked by toofdogger 3 in Sports ➔ Other - Sports
If it is your coach who is wanting you up to 10 miles a day, I wouldn;t run for him. That is too much, too often.
Ice is best, ice baths are great to calm things down quickly. Do not apply heat compresses, the inflammation will get worse.
You need at least one whole rest day a week. Sometimes the best training day is a day off. The person above me is COMPLETELY CORRECT about weight training,
2006-07-29 01:42:24 · answer #1 · answered by turtle girl 7 · 2⤊ 1⤋
I had more or less the same problem. I run the 16 and 32, sometimes I double at meets [ it was my first year running at all, im not sure my coach should have been doing that]. I guess it really put stress on my knee joints because by the end of the season I couldn't run four miles at practice, let alone my two miles at meets and stuff. I was really glad the season was over, just like you, I was given a 3-ish week break. The sports trainer at my school didn't know how to diagnose me, he thought I may have gotten a stress fracture, but wasn't sure and I never saw a sports therapist or doctor. If it continues this season I think I might this year. The trainer told me to stretch and flex my knee before and after running. I would lean my foot against a fence, with my other foot about a foot behind and stretch out the tendon in the back of my calf, and then bend into it. It's hard to explain, and it only helps a little. As for the rest of your joints, just make sure your flexibility is okay. I think there are meds/vitamins that you can take to improve your joint health [think arthritis supplements]. I take alieve [i think its naproxen sodium] tablets alot, which the doctor suggested for runners knee. Thats all I have to say. Other than that, just see a doctor/ sports therapist.
2006-07-25 00:28:41 · answer #2 · answered by Paige 1 · 0⤊ 0⤋
10 miles a day?!?!???????
I hope you're training with a coach who knows what they're doing, because 10 miles a day is A LOT.
I would suggest you go to the doctors and maybe take a visit to the physical therapists. A physical therapist could probably take a good look at you and figure out why you have the injuries that you're gotten. Then they can help you figure out ways to minimize these injuries through certain exercises.
It sounds to me like you pushed yourself too hard all at once. Honestly, I would start off taking it a lot easier. Increase your mileage gradually, and make sure you stretch, warm up, cool down, and take a day or two off each week. That way you'll build strength before pushing yourself to the point of injury.
2006-07-25 00:10:48 · answer #3 · answered by aveline89 2 · 0⤊ 0⤋
10 miles every day is a lot.
I would consider cutting that to 10 miles every other day, or only 3 times a week, and cross training with biking or swimming on the other days. This will give your joints a rest with lower impact training.
You may also want to start weight training, stronger muscles will help keep your joints from hurting.
2006-07-25 09:11:15 · answer #4 · answered by Kutekymmee 6 · 0⤊ 0⤋
it is better to put heat instead of cold... after the first day or so and when they act up...
when your shins hurt it was probly shin splints...
for thoes walk on the balls of your feet...
get nike...?
aahhhhh... i cant rember what there called...
or thoese shoes with the spring things in the back!!
hope i helped!!
2006-07-25 00:17:28 · answer #5 · answered by Bekka_tha_gymnast! 2 · 0⤊ 0⤋