28:32
This turned out to be my version of a "long run" after yesterdays short one. A smart person may not have even gone out. After working TO DEATH at work over the weekend I most definitely got somewhat ill, and my leg/sole of foot has been aching more and more. So I ran slow. I asked my dad for advice on how to treat it but it was useless really. When you guys say to ice, what do you mean exactly? Wrap some ice cubes in a cloth and massage the sore areas? I am getting a litle worried of doing damage or doing badly in my 5K because of this. And is this likely to be enough to fix the problem, or is it just a painkilling method? You'll have to forgive me, we don't require ice in every beverage we ever drink over here, so I don't understand the frozen water as intimately as you.
Subscribe to:
Post Comments (Atom)
Icing both treats and soothes injury. Steve is probably better to ask about it, as I never seem to get injured. Some people like to put a paper cup filled with water in the freezer, then massage the injured area with the ice, tearing away more and more of the cup, until it's gone. I am imagining you are in horror right now due to my mention of non-reusable cups, but it is a pretty good method.
ReplyDeleteWhenever I would twist my ankle in HS (which was all the time, it seemed...most of my injuries happened then) I was told to fill a bucket with ice and water, and submerge my foot for 15 minutes straight. I could never do it; my foot hates cold.
Can you describe the pains you have? Dull or sharp pain, sore or achy, location? If it feels like the muscles on the bottom of your foot need stretching (dorsal-flex your toes and see how it feels) it could be Plantar Fasciitis. I had that for a bit and then did some stretches and have been fine since.
If it just feels like the bottom of your foot has been pounding the pavement too much, you might need new shoes.
Reusable icing cup:
ReplyDeletecryocup.com
I recommend ordering a few. You don't need to ice your feet more than 10 minutes. Pretty much just rub it on your foot for 10 minutes and that's it. Also you can fill a small bin with water and ice and dunk your foot in there for 10 minutes. I do that sometimes too. Your foot doesn't get much bloodflow, so that's why I say only 10 minutes. I got a bit of frostbite once when I wasn't careful. It went away after a few weeks, but it kind of sucked. Anyway, yeh stretch your foot like Luke said and ice a bit with the cups. If it's just starting now and oyu haven't increased your mileage, you might want to think about what has changed. Could be the shoes are worn out or something in your routine. Anyway, good luck.
When I was playing baseball back in the day, for a sore arm I'd use these frozen gel pack things that you put in the freezer and take out to ice for 20 mins.
ReplyDeletehttp://www.cryopak.com/products/gel-packs-phase-change
I've always heard 20 minutes on, 20 minutes off and repeat. The cups are better though because it prevents frostbite. I just found a great site that mentions different methods.
http://orthopedics.about.com/cs/sprainsstrains/ht/iceinjury.htm
I've never actually tried a cup cuz I'm lazy. I've just taken an ice cube out of the ice cube tray in the freezer and held it in my hand and rubbed it around until it was pretty much gone. Hope we helped! Good luck.
Thanks for all your detailed advice guys! Special thanks to Steve for his effort finding this awkward eco-runner re-usable icing cups.
ReplyDeleteIt's a dull ache that is most prominent on the sole of my right foot. It feels like it needs constant stretching. Similar but less constant ache happens on all the other parts of my leg.
If you ache all over, it could either be just the usual "running hurts" or it could be your shoes. Either way, icing is probably a good idea.
ReplyDeleteI doubt the bottom of the foot thing is PF from how you've described it.
What kind of shoes are you in, and how long have you been running in them?
They are rather old Nike shoes, and I am sure they're at least part of the problem. None of the shoes I wear are in great condition either.
ReplyDeleteI'll be getting newer shoes soon - at least when I move.
the feeling you describe is similar to what i have in my foot, which started a year ago or so and has never gone away. sometimes it cramps up and my toes get locked up when im putting a lot of pressure on it, like kneeling. i tried icing for a while, but got lazy awhile ago and gave up. i went to a doctor for it once. he didn't really help. just a waste of money and time. guess i'm stuck with it. hope you can beat it...
ReplyDelete