This year I've had a bit of experience with Running While Injured. It is TOTAL bullshit and I'm sorry if it's happened to you. Here's what I've learned from personal experience and the internets. Obviously, I am not a doctor.
Rule #1: DO NOT TRY TO DO TOO MUCH TOO SOON.
That's it for rules. Here are my recovery strategies:
Runner's Knee
- Stretch and ice knees after every workout.
- Use a foam roller on calves and thighs daily. For me, the jury is out on whether rolling my IT bands helps or hurts. I use the half-sized one, since I am constitutionally unable to spend $40 on foam.
- Patellar straps placed just under the knee during runs can help. I pretty much never leave home without one since blowing out my knees this summer.
- Take NSAIDs such as Ibuprofen. Do not rely on these for a race, though. Doing so can wreak major havoc during a marathon.
- Ease back on mileage until acute phase has passed and then increase with care. I have learned to recognize the warning signs - discomfort is generally ok, but pain of any kind is not. This is a hard one for runners, who force themselves to run through some dark shit.
- Athletic tape such as KT can get you through a race but I tend to sweat it off anyway.
- I have been taking fish oil and multivitamins. Also a Glucosamine supplement, which has been medically shown to do absolutely nothing. If you want to take it, don't overdo it. There can be side effects.
Plantar Faciitis
- Recognize the symptoms and begin treating aggressively. I work on my feet and half my coworkers have Plantar Faciitis horror stories.
- Break from running immediately for the first week.
- Continue to do other cardio and strength training, such as weights, cycling and foot strengthening exercises.
- Rest and hydrate.
- Stretch your feet and calves regularly - tight calves contribute to the problem.
- Ice arch and plantar facia multiple times a day.
- Roll arch and pf on a tennis or golf ball
- Do not go barefoot, EVER. Keep shoes next to your bed.
- Put drugstore PF supports in your work and regular shoes. Orthotics aren't necessary right away. I do not put these in my running shoes.
- Ease back into running slowly after the initial rest period
- If none of these work, see a doctor. Plantar faciitis can take you down for weeks or months.
See you out there (I hope).
