I have been training for a 10K for about 3 months. Never had any soreness or injuries. Last weekend, I ran a 5K, and admit that I pushed myself a little harder than I should have. My soleus was sore for about 2 days. I laid off of runnig for another 2 days after that. Yesterday, I was to run 5 miles. I thought I stretched really well, but when I started running, the muscle still felt really tight. About 2 miles into the run, my soleus started hurting, and I ended up stopping at 2 1/2 miles. I need some good advice as to how to help this injury heal. I am scheduled to run in the 10K next weekend, and will be really disappointed if I can't run it. I have poured my heart and soul into this training, and have even started some training for further distances. I need some really good advice, please!!! Thank you!
2007-03-08 01:48:42 · 4 answers · asked by Greg MS 1 in Health ➔ Diet & Fitness
RICE!!! Rest, Ice, Compression, Elevation. The longer you rest, the quicker the tear will repair itself. Full recovery from a strain takes approximately 2 weeks and any trauma to the area in the meantime (workout, running, lots of walking, etc) can prolong the pain and increase healing time. So, put that leg up, ice it down, sit back and watch a video of the NYC marathon or Ironman Hawaii while you recover. Don't push it, if you insist on going out and running before your injury is healed you are doing yourself no favors and may end up with an injury that could put you out for months, not just a few weeks. If you REALLY want to run, go see your doctor and seek his or her advice. Make sure you support the area (ACE it!) and take it easy. Missing one 10K is okay, missing 10Ks for the rest of the year because you thought you were "tough" is not so cool.
Good luck with your decision and with your racing!!!
2007-03-08 02:26:52 · answer #1 · answered by Kristy 7 · 0⤊ 0⤋
ICE, ICE AND MORE ICE.
Rest is also advised, as much as you don't want to hear it. You may have torn the muscle and need to let it heal.
It used to be recommended to stretch BEFORE running, but now they are suggesting that you stretch AFTER instead.
Just don't push it or you might do permanent damage. There will always be another 10K to participate in. If you do permanent damage, not so easy to get your Soleus muscle back~
Best of luck to you~
2007-03-08 10:10:44 · answer #2 · answered by Anonymous · 0⤊ 0⤋
I highly recommend you get it massaged. It might be painful, but it will get you out there running next weekend. It will work out the stuck spots in the muscles quicker than it would on its own. Make sure you explain your situation to the therapist and what you need done. Good luck!
2007-03-08 09:55:33 · answer #3 · answered by daisydmb22 2 · 0⤊ 1⤋
Lay in some hot bath water and put epsom salt and olive oil in your water.
Use magnets for pain, take one off fridge.
2007-03-08 09:52:18 · answer #4 · answered by sunflare63 7 · 0⤊ 1⤋