We had an injury prevention clinic last night. Our instructor was Dr. Donna, who is a chiropractor who runs with us. She has done a lot of marathons and she is doing the “Super Six”, earned by finishing all of the Rock ‘n’ Roll events in one year. Impressive.
(Although, I just realized that I will qualify for a “Heavy Medal” recognition after the San Antonio Rock ‘n’ Roll because I will have done two Rock ‘n’ Roll marathons in one calendar year. Sweet!)
We learned a series of stretches (that can be done standing so it’s convenient to do them at the end of a race, or in the midst of a long run as needed). We discussed the various injuries that plague runners (like shin splints, IT Band syndrome, runner’s knee, etc.) and taping/wrapping techniques that can be employed.
But the thing that resonated with me the most was talking about icing. I always looked at icing as something you did once you’re wounded. I knew that it was done to help reduce inflammation and to keep swelling down, but I didn’t think much about using icing as a preventive technique.
After my knee gave out at mile 23 during the Phoenix RnR in January, my orthopedist told me to take 800mg of ibuprofen twice a day to reduce the inflammation. My knee has been feeling pretty good throughout this training, but I think I’m going to start icing it after each run for a little bit just to eliminate any slight inflammation that may be happening inside as a way of preventing bigger problems. Plus with preventive icing, hopefully I won’t have to pump myself so full of medication. It just seems to make sense for me.
I never tried the ice bath thing with my last marathon either. As miserable as it sounds, my mentor, Amber, really praised it at the kick-off. The science behind it makes sense, so I guess I’m up for the chill. I just don’t know at what point people start doing the ice bath. How exactly do you draw an ice bath so you don’t give yourself frostbite? Have any of you done the ice bath? Thoughts on them?
Hundred Push-up Challenge:
Week 3, Day 2 – 16, 14, 14, 12, 18 = 74
Jill Will Run 
Did she teach you the McSexy stretch?
LVGurl: Yep, so we’re sexy AND have our IT bands all stretched!
ohhh, I have great tips on ice baths – even though I’m kind of refusing to do them until I start feeling really sore. Here is the trick; put on a nice warm sweatshirt, get yourself a cup of hot chocolate, fill the bath half up with cold water (okay if you’re cold water is anything like it is here in phoenix right now, it will already be warm), then get in. Yeah, your sweatshirt will get wet on the bottom but it will keep your arms and chest warm. Once you are in the bath, THEN add a bag of ice. That way its not so shocking as trying to step into the ice water. I did that once and OMG it is shockingly painful. Try to stay in the ice bath 10-15 minutes then finish off with a warm shower. Hope that helps!
Alissa: Thanks for that info, that helps. Yep, our water sounds like yours, the “cold” water is really lukewarm. And I think the initial shock of cold would be pretty hard on me (I get cold REALLY easy), so I appreciate the advice about adding the ice once you’re in the water.
Your welcome! Let me know how it goes.