The Straight Scoop

Absorb and Recoil: The Stance Phase of Running.

noreply@blogger.com (Dr. Jess) — Mon, 05 Jan 2009 16:23:00 +0000

Some of you have heard me talk about how running is mostly about the body's ability to control and store elastic energy like a rubberband only to have it let go and recoil to propel the body up and forward. Today, I'd like to take this opportunity to briefly blog about the stance phase of running.

The stance phase is the period between foot contact and push off. Simply, it is the entire period of time the single foot is on the ground. Conversely, the swing phase is the entire period of time the foot is not in contact with the ground. Float phase is a very brief moment where BOTH feet are not in contact with the ground.

Let's focus on the stance phase since this is the moment that the greatest risk of injury occurs due to joints being loaded and muscles and tendons attempting to control these forces. The stance phase can be divided into two sub-phases. The first one being between initial contact where the foot first hits the ground and then midstance where the ankle, knee, and hip are at maximum flexion. This is called the "absorption" or "breaking" phase. This is an important phase for sports medicine practitioners to evaluate since the knee, and ankle have to flex and the foot has to roll in (pronate) in order to absorb the impact. The muscles have to go through an eccentric contraction (muscles is elongating while contracting) to control the flexion and pronation. Here is the important part: At this time, the muscles, connective tissue, and tendons are storing elastic energy (during the eccentric contraction). We equate this to pulling or stretching a rubberband or pushing down on a spring.

The second subphase occurs between midstance and toe-off where the foot starts to leave the ground. We call this the "propulsion" phase. Now, the hip, knee, and ankle extend to propel the body up and forward. The body mostly achieves this by using up all the stored energy during the absorption phase. We equate this to unloading or letting go of the rubberband or spring- recoiling back to it's original resting length.

The most important point to take away from this is that the calf, quadriceps, hamstring, and gluteal activity is LESS in the propulsion phase than the absorption phase since the propulsion phase occurs mostly from stored elastic energy. They are more active in the absorption phase due to their eccentric contraction to control joint positions while creating stiffness in the legs to allow the tendons to lengthen and then recoil.

To avoid injury, I suggest strengthening the eccentric contraction of muscles to assist in absorbing impact and storing more elastic energy. The more energy stored, the greater the propulsion.

The Bike Fit

noreply@blogger.com (Dr. Jess) — Mon, 29 Dec 2008 14:00:00 +0000

On November 19, 2008, the New York Times had an article on Bike Fitting called "Ouch My Knee, Is There a Bike Fitter in the House?" Ever since then I've been toying with the idea of having a bike fitting operation at Innersport. The Retul fitting equipment and software intrigue me. However, I think the Retul application can be used not just for bike fitting, but for biomechanics from a rehabilitation perspective. What separates Retul from most other applications and professional bike fitters is that it takes an average of the angles your body makes at certain points of the pedal stroke. The makers of Retul have found that not each pedal stroke is the same. The software takes the average of the angles and then spits out a printout of the angles for each body part on each side of the body. What they are finding is that people have drastically different angles from right to left. Wow- that's very important knowledge!

What a bike fitter would do is create a set of parameters where both sides of the body would be in an injury-free and efficient range. However, I believe we can take that one step further. Using the Retul application of finding the asymmetries in the pedal stroke, what if we found out the weak link or the restricted joint, rehabbed it and made the right and left symmetrical? This would allow us to really dial down the bike fit AND prevent injuries and make the rider more efficient.

I often equate this to getting fitted for orthotics. If you have a foot/pelvis/spine that has joint restrictions and you slap an orthotic on, then you are just supporting the dysfunction in the foot/pevlis/spine. This is why I try to have the patient get a full spinal and foot check-up and correct any dysfunctions before getting fitted for orthotics. The same could be said for a bike fit- we could be supporting the dysfunction.

From my research, there aren't many bike fitters out there with sports medicine experience. Stay tuned. Perhaps I'll blog about my new bike fitting service in 2009. ;)

Jess

Where Would We Be?

noreply@blogger.com (Dr. Jess) — Tue, 23 Dec 2008 16:22:00 +0000

This will be a quick blog. Thanks to all the support of friends, family, and patients (and of course, Bix) over the past 5 years of the existence of Innersport. I know this sounds like a cliche, but Innersport wouldn't be Innersport without you. Hope you all have a wonderful holiday and a Happy New Year.

Stay tuned to more newsletters in 2009 on tips, tricks, and "try these". We will also get The Athlete's Seminar Series going again for another opportunity to learn how to stay injury-free in 2009.

If there's something you would like to see in a Newsletter or Athlete's Seminar Series, feel free to email me at drjess@innersport.com

Happy Holidays!

Jess

Pain Getting on Your Last Nerve?

noreply@blogger.com (Dr. Jess) — Mon, 08 Dec 2008 18:06:00 +0000

If yes and you’ve tried everything with the exception of bloodletting to fix the pain, then you may be barking up the wrong tree. There are many causes of pain and it’s your practitioners job to identify the site of pain and then (what may be even more challenging) determine the cause. What some of you may not know, a strained muscle may actually be an entrapped nerve that is getting snagged everytime you move.

Let’s take a common entrapment I see daily in the office. The Sciatic Nerve Entrapment. The Sciatic Nerve is a very large nerve that forms from spinal nerves emerging from the low back and sacrum and then travels through the gluteal muscles, through the hamstrings and adductors, then splits into the Tibial Nerve (which runs the back of the calf and bottom of the foot) and the Peroneal Nerves (which wrap around to the front of the shin and foot). For those of you who have herniated a disc in your low back (L4/5 or L5/S1) know all too well the path of the sciatic nerve as you have probably gotten zapping, traceable pain down the back of the leg as well as tingling or numbness in the foot or toes.
The Sciatic Nerve (as well as the Tibial and Peroneal Nerves) can become entrapped anywhere they pass through or adjacent to muscles by scar tissue. There are many reasons entrapments happen. They can be due to repetitive motion, sitting too long, poor posture, injury and inflammation, etc. As a practitioner, we address these entrapments using Active Release Techniques (ART®) to trap the muscle with our hand or fingers while we “pull” the nerve through the entrapment using the patient’s own body movements. Of course, we don’t address the cause as well, the entrapment can come right back.
However, I’d like you to think of a common complication I see with nerve entrapments and even disc herniations pressing on the spinal nerve. It’s the thoracic spine. The thoracic spine starts at the base of your neck and then all the way down to where your low back starts to change it’s curve and sway. If you work seated for most of the day, then there’s a good chance you sit with a kyphotic posture. Meaning you have a “C” curve where you have a perfectly rounded back from the base of your neck that forms a “C” all the way to your sit bone. (Your head is probably translated forward as well.) And not only do you have this kyphotic posture, more importantly your thoracic spine is probably restricted in extension. Meaning you can’t bend backwards in your thoracic spine. You may compensate in your low back and neck (this is a topic for another blog- restricted Thoracic spine causing pain in the neck, back, shoulders, and hips…) by extending more there, but not the midback.
Well, what’s the problem? Think of a rope (spinal cord) that’s in a flexible tube (spinal column) and that rope is not touching any part of the tube. It is suspended in the tube which is good because it has room to move when the tube moves. Even though the spinal cord can actually stretch a little, let’s say it’s negligible and therefore it’s a very stiff rope. Now picture the tube bending and flexing into a “C” curve. The rope will now actually touch a side of the tube and will “shrink” from the bottom and the top in order to follow the shape of the “C” curve. Now picture at the bottom or top (and in some people both) the rope is stuck. Now try to move the tube into a “C” curve. What happens? Well, we could have the rope “shrink” more from one end. We could have a really big SNAG on the area that’s stuck. Or both. And more importantly, that rope is compressed even more onto the side of the tube.

So, if someone is stuck in a kyphotic posture and they can’t extend in the thoracic spine very well, an entrapped nerve can become symptomatic because it’s getting snagged even more when the athlete tries to move. OR when they sit in a kyphotic posture for long periods of time.

Here’s an example: We commonly see patients with chronic hamstring tightness and strains. I have a physical therapist friend who lives in the Cayman Islands and has a thriving sports medicine practice. She emailed me about one of her patient’s chronic hamstring spasms everytime he dives using flippers and also with running. We know that hamstring spasms can occur from weak gluteal muscles and poor lumbopelvic stability. (The glutes become inactive due to the poor lumbopelvic stability and thus the hamstrings have to do all the work.) They tried strengthening and stabilization exercises, soft tissue treatments, mobilization, etc. and he still had the chronic spasms. Since she’s done all the necessary treatments and still had issues, I went straight to what may seem like an unlikely candidate, the sciatic nerve. I introduced her to David Butler, PT who was basically the pioneer on nerve gliding and then explained an exercise to mobilize the thoracic spine and spinal cord in case he had any nerve entrapments along the spine as well as restricition in the thoracic spine. She gave him the exercise and said when he showed up for his appointment the following week he ran to her and gave her a big hug as he finally was able to dive without hamstring spasms.

The Biking Madness Continues…

noreply@blogger.com (Dr. Jess) — Mon, 01 Dec 2008 06:14:00 +0000

Here we are up in Tahoe City for Thanksgiving Weekend with the intention of lying around and relaxing. Maybe catching up on some work. Reading a couple of books. Cooking and tasting some new wines.

Until the weather turned out to be around 50 degrees and sunny (not the rain/snow/sleet we were promised.) It just so happened we brought our mountain bikes up and since we dread the thought of packing them and not using them, we mountain biked 3 days straight in some of the most beautiful landscapes in the country.

Since I’m relatively new to mountain biking, I had to experience a sharp learning curve. I had to learn quickly how to use my core to manage the quick turns, rocks, sticks, jumps, whoopdy-doos, tree branches, overhanging boulders, steep and rocky climbs and descents, cliffs, ice, snow, and the occasional dog and mountain biker coming the other way.

So I thought I’d share with you a great core exercise for cyclists that I learned from a phenomenal Physical Therapy group in England called Physical Solutions. Bob Wood, PT read my last blog and shared with me a different thought process about engaging the core. Instead of trying to consciously activate certain muscles of the core, he designed an exercise that forces the cyclist to use the core without having to consciously do so. And I love it!

While on a trainer, or stationary bike (do not try this on the road or trail), get into your best cycling posture (elbows slightly bent, bend forward at the hips, neutral spine.) Pedal with a midrange resistance with a moderate cadence. Then get a very firm grip on the handlebars and WITHOUT MOVING YOUR BODY or leaning, try to push the handlebars to the left with both hands. Again, you are trying to keep your body in neutral the entire time. Obviously, the bike/handlebars will not move and your body doesn’t move, but you are engaging your core to stabilize yourself on your bike. Hold this posture for a few seconds and then push the handlebars to the right. Next try pushing the handlebars down for a few seconds and then pull up. Finally try rotating the handlebars to the right for a few seconds, and then to the left.

What he’s trying to accomplish here is to engage the core REACTIVELY under destabilizing conditions. The key is doing it in all 3 planes of motion (side to side, up and down, and rotation.) Thus, your core learns to activate in all 3 planes in unstable conditions while you maintain a neutral spine so you stay ON your bike and manipulate the terrain rather than the terrain manipulating you!

How to Get a Cyclist's Sexy Tricep

noreply@blogger.com (Dr. Jess) — Tue, 18 Nov 2008 15:00:00 +0000

I've finally just stepped away from the laptop and went for a ride. Whew- maybe there's hope for me after all (see previous blog.)

There are often times while riding a bike when you can actually do some rehab or core strengthening. Here's such an instance:

While descending a long hill whether they are switch backs or a long straight hill, you can work on some scapular (shoulder blade) stabilization and core strengthening techniques and all the while developing strong and sexy triceps. First drop your shoulder blades back so they are trying to touch each other. Think of squeezing them towards the spine. This will actually lurch your torso forward towards your handle bars. Next, bend your elbows so they are almost at a 90 degree bend. Now your torso is looking more like it's parallel to the ground. Drop your butt back on the saddle so most of your weight is not on your handle bars. Next, (and this is the tricky part to explain) bring your belly button in to your spine WITHOUT arching or flexing your back. Your spine should not move at all, you are just drawing your belly button back and breathing normally through your lower ribs. The trick: Do you know where your zyphoid process is? It's the pointy bone at the bottom of your sternum. Now your ribs start to angle downwards towards your pelvis (like an upside down "V"). You'll notice at the end of the "V" the ribs start to angle outwards to go around your back. At that junction, the bottom of the "V", you will want to try to bring the two bottom legs of the "V" closer to each other by contracting your oblique muscles. Of course, they won't travel any closer to each other, but you will be contracting the obliques just by attempting to do that. Again, there shouldn't be ANY movement of the spine or torso. It's an isometric contraction where no joints move. You are basically just holding a contraction of the abdominal oblique muscles.

By contracting the ab muscles in this manner, you are creating a very stable and rigid cylinder of the core and you may find that not only will you strengthen your core, but it will help prevent injuries and help you descend safer! By working on bringing your shoulder blades together, you will help prevent arm, neck, and shoulder pain or injury (mostly due to an outstretched arm and too much weight on the handlebars) and build more muscles in the arm to get that SEXY CYCLIST'S TRICEP!

Enjoy and let me know how it goes or if you have any questions: drjess@innersport.com

I have a confession to make...

noreply@blogger.com (Dr. Jess) — Tue, 11 Nov 2008 18:24:00 +0000

Somebody stop me, please! I have a new addiction-habit-obsession. I don't know why it took me so long, but I just can't stop obsessing over bikes and bike parts. I'm on Ebay, Craigslist, and other various websites looking to build the perfect bike with the best deals. I don't know if it's about the treasure hunt or my competitive nature to outbid, but I haven't been able to put the laptop down.
Once upon a time, I used to shake my head when patients told me all about their bike collection and which bike had which component and is made of which metal, etc. Now I'm admitting I am that bike freak. I want to talk bikes all day.
It's so bad that my new addiction is taking away time from my old addiction, which was actually riding a bike. I need help before I turn into a snobby bike owner. If you know of a support group, please feel free to email me. I'd prefer a support group that meets on a ride, preferably hilly, but not long 10-15% grades, maybe long 8% grades.
Happy riding.

To Stretch or not to Stretch

noreply@blogger.com (Dr. Jess) — Tue, 28 Oct 2008 16:21:00 +0000

That is the BIG question. It's hard to find the right answer since research has opened up a whole new can of worms. Certain types of stretching (dynamic/static) seem to be appropriate at certain times (pre/post training), for certain reasons (injury prevention/recovery).

What we know:

Types of stretching (abbreviated list): Dynamic, Ballistic, Static, PNF, AIS.

Reasoning behind stretching:

Injury Prevention
Injury Recovery
Increase Flexibility
Increase Performance
Reduce Pain

So, how do you know what to do when? Based on research and clinical experience, here's a very brief synopsis. I have only chosen 2 main forms of stretching.

Dynamic Stretching: Use dynamic stretching before your workout. Dynamic Stretching gets your muscles ready for activity and is usually sport specific. It's also another way to "warm-up". Dynamic stretching involves repetitive movements to the end ranges of motion. For example: leg swings forwards and backwards for 30 seconds to "work" the hip flexors and extensors to gear up for running.

Static Stretching: Use static stretching after you workout and at any time during the day ONLY when you are warm (after showers, a brief walk, etc.) Static stretching is recommended to increase flexibility and aid in injury rehabilitation (only when closely monitored by a sports practitioner). If doing static stretching to increase flexibility, it is advised to only stretch those areas that are tight and joints that are hypomobile (decreased range of motion.) Also, to have permanent results, one must stretch a particular muscle for more than 30 seconds 4-5 times a day. Results will plateau at around 6-7 weeks of consistent stretching. Static stretching involves lengthening a muscle for an extended period of time. An example is bending down to touch your toes for 30 seconds.

When NOT to stretch:

Static stretching before a workout has been shown to decrease explosive performance. A prolonged stretch on a tendon can initiate a reflex mechanism to inhibit the muscle you are stretching. Therefore, static stretching before an event which requires explosiveness or power is not recommended. However, dynamic stretching has been shown to increase performance as it is hypothesized that dynamic stretching helps to coordinate sport specific movements.

What we still don't know:

More research is needed to determine if stretching prevents injuries. The current research is contradictory, probably because there are so many variables.

In addition, research is contradictory in stretching for pain as well. Pain can be caused by just DOMS (delayed onset muscle soreness) or an inflammatory response to an injury. Research has shown that stretching DOES NOT reduce DOMS. Stretching for pain may be beneficial if the injury or pain has been caused by restricted range of moiton. However, stretching for pain, if done incorrectly or inappropriately, can actually cause more inflammation and injury and should be prescribed by a sports practitioner.

In summary, obviously more research is needed to specifically test WHICH stretching protocol is appropriate WHEN and for WHAT purpose. However, we have a good idea that dynamic stretching is appropriate for pre activity and static stretching is more appropriate for post activity.

Need to Recover Faster? You may want to try this...

noreply@blogger.com (Dr. Jess) — Sun, 31 Aug 2008 15:19:00 +0000

Ever have a multi day event where you had to get back to your hotel room and try every recovery trick you can think of to avoid the "exercise hangover" the next morning? One research study found that Contrast Water Therapy resulted in a smaller reduction in- and faster restoration of- strength and power, compared with rest. Here's the protocol they used. They immersed the lower part of the body alternately for 60 seconds in cold water at 46-50 F degrees followed by 120 seconds in hot water at 104-107 F degrees for a total of 15 minutes.

How does this work? The idea is that contrast baths alternately expand the blood vessels and then quickly constrict the blood vessels which will create a pumping action, pumping out edema.

This is just one study. More needs to be done, but the bottom line is we are all very different. Different physiology, different body composition, etc. So, you may be able to use this technique as a guideline and tweak the numbers a bit to find what works best for you. You may need to adjust both the temperature and/or immersion time.

I found this study valuable since I've already blogged about overtraining. Hopefully more and more athletes are realizing that recovery should be a part of training.

The effect of contrast water therapy on symptoms of delayed onset muscle soreness. Journal of Strength and Conditioning 2007: 21 (3) 697-702

noreply@blogger.com (Dr. Jess) — Mon, 28 Jul 2008 17:59:00 +0000

The Bench Press: Big Pecs, Bummed Shoulders

The bench press is one of the best ways to grow big muscles in the chest so it’s no wonder why so many gym-goers routinely use it in their exercise repertoire. However, the bench press is becoming more and more blamed for ruining weight lifters’ shoulders. I’d like to shed some light on the biomechanics of bench press injuries.

The Bench:

The bench itself can cause shoulder injuries by restricting the normal motion of the shoulder blades (scapulae). In turn, the shoulder joint (glenohumeral joint) will have to move excessively to compensate for the restricted movement of the scapulae. I often tell my patients that most athletes’ bodies will figure out how to get from point A to point B with obstacles in the way. Unfortunately, they don’t realize that they are using the wrong muscles or joints to compensate and thus, they get injured.
The bench can prevent the shoulder blades from going back flat against the rib cage and towards the spine. If this happens, the shoulder blades are now rounded forward, but in order to lower the weight all the way down to the chest, the “ball” must move while it is not centered in the socket. (The shoulder blades house the “socket” in which the ball must sit centered on.) This can be very dangerous for the shoulder joint itself and the external rotation rotator cuff muscles that attach to it as the external rotators will become tight and the internal rotator cuff muscle (Subscapularis) will become weak. This causes the “ball” to move forward and up causing injury and pain.
This is true for those who have pain doing a bench press, but no pain performing a push-up. For those of you who have pain doing both, you may have already injured the shoulder joint or the tissues surrounding or attaching to the shoulder.

The Bar:

As the weight lifter pushes up, the forearm, wrist and elbow joints move into supination to allow the shoulder to stay in neutral or slight external rotation, which is safer for the shoulder joint. However, the bar restricts supination of the forearm, and thus causes some internal rotation of the shoulder joint possibly leading to impingement. Ideally, to overcome this biomechanical problem, the weight lifter can use free weights, which allow normal movement of the elbows and wrists and shoulders during a press.

Still want to Bench Press?

Follow these suggestions to reduce the risk of injuries.
1. Place a pool noodle about 10 cm or less in diameter along the bench. Then lay on the noodle so the noodle is along your spine and your shoulder blades can roam freely. A half foam roller will do, but do not use a full foam roller unless you are on the floor.
2. Tie red tubing around each end of the bar and then have your spotter pull on the center of the tube away from your head at bar height so as to make a “V” with the tubing. The point of the “V” will be at the spotter’s hand and the opening of the V will be at the bar. As you lower and lift the bar, your internal rotator muscle (Subscapularis) has to activate.
3. As you lower the weight and the elbows lower past the bar, make sure your chest opens up via the shoulder blades moving towards your spine. Once the shoulder blades stop moving, then do not lower the elbows any more.
4. When pushing up, focus on allowing the shoulder blades rounding around your rib cage (away from the spine) WITHOUT hiking up your shoulders to your ears or rounding or flexing the back. This is very important, as you will feel like you are punching your arms towards the ceiling, which activates the Serratus Anterior muscle. The Serratus Anterior muscle has a large influence on Scapular Stabilization, which is necessary to decrease the risk of injury.

Adapted from Sports Injury Bulletin, Issue No. 80.

THE WALL

noreply@blogger.com (Dr. Jess) — Thu, 26 Jun 2008 23:08:00 +0000

I’m not talking about “hitting the wall” or “bonking.” I’m talking about OUR wall- Innersport’s wall of very happy faces and active bodies. Those of you who have been treated at Innersport have seen our wall of pictures of patients doing the athletic endeavors they love. Many of you have given us a picture, too. However, there are some of you who have not- and we’d like to change that.

The wall reminds us of our patients’ accomplishments and the hard work they put in to an event or to stay healthy and active. It inspires us to work hard so our patients can train hard. The wall encourages us to be happy, proud, and committed. It promotes great conversations with patients as well as healthy banter between practitioners. The wall is unique and it makes us happy.

I know for many of you the last time you had your picture on a doctor’s wall was at your childhood dentist’s office. Well, there’s nothing wrong with being a kid again. There’s nothing wrong with being proud of yourself for accomplishing an athletic task whether it’s kayaking on vacation or qualifying for the Olympics. We want your picture- and a picture of you doing something that makes you happy!

Beijing Bound!

noreply@blogger.com (Dr. Jess) — Thu, 24 Apr 2008 16:31:00 +0000

Boston was a success for our patients here at Innersport. We had 4 patients running the Boston Marathon and all finished with great times. Congratulations to Mirek Boruta, and Suzanne Franco, Magdalena (Magda) Lewy, Gabor Torak! I'll write more in our next newsletter due in May, however, here's an email I received from Gabor about his experience at the Boston Marathon and the Marathon Olympic Trials for women the day before. He writes:

"Steve and I came out of the T (subway) on Sun and right after the motorcycles the first runner was Magda. This was at mile 24 I think. A mile later she was passed by Deena K. Still it was cool to see the transports logo setting the pace.

Our run was great too; Steve and I ran together until about mile 19 at which point I decided to slow down (in order to stay alive.) The hills were not bad, but I had to hammer a bit on the last 5 miles to make a sub-3hr pace. Great crowds and weather!

Thanks again for all your help! I couldn't have done it without you!!
--Gabor"

For those of you who have not heard, Magda finished SECOND in the Olympic Trials with a time of 2:30:19. Yes, this means she is going to represent USA at the Beijing Olympics this summer! Congrats to Magda, Gabor, Mirek, and Suzanne!

Weekend Warrior

noreply@blogger.com (Dr. Jess) — Wed, 16 Apr 2008 05:58:00 +0000

Occasionally, well, not so occasionally- frequently, some of my patients decide to cram in as many "weekend warrior" activities in an amazing 2 week trip as they can. Here's a summary of such an adventure from a dear patient:

"In February of this year I went on a 2 week trip to the south island of New Zealand. I went with a company called "Active New Zealand" and boy did they live up to their name! I came home in great shape although in need of some chiropractic and active release therapy treatment. I hiked, biked, kayaked, ran trails, bungee jumped and river boarded! I had never heard of river boarding prior to this trip. They suit you up in a wetsuit, with a helmet and flippers and a boogie board and send you off down the river to run the rapids with 30 other knuckleheads who also have no idea what they are in for. It was the most incredible workout I have had in years! When we were done with that, they dragged us around on a board off the back of a jetski and flung us back and forth (big fun), then sent us down a water slide (30 foot drop) and then off a rope swing in to the river! The bungee jump was off a bridge over a river (over 120 feet). The most beautiful scenery. An even more incredible adrenaline rush. Whew! I knew i should have base jumped off a paraglider but alas there just wasn't enough time!"

Training hard or overtraining?

noreply@blogger.com (Dr. Jess) — Wed, 16 Apr 2008 05:30:00 +0000

Yep! Sick as a dog. I’m on the couch, watching “Semi Homemade” with Sandra Lee on the Food Network and writing my first blog. And since I’m unable to torture my patients with ART® these past two days, I’ve decided to talk about slowing down.

It is true, we all need to slow down in our daily and weekly lives to avoid the dreaded cold and flu. When you are out for the count, you are as useless as a dull knife. Attempting to get everything done ASAP can actually hurt you, and can even set you behind.
Training is no exception. There is such a thing as overtraining. And overtraining can hurt you. I know we all get excited to run our first marathon or do our first half Ironman or Full Ironman. And many of us are able to do so injury free. However, what you don’t feel during training can haunt you for future races.

I typically see many injuries occur during training for the second marathon, or the second half ironman. One possibility for this is we do not give ourselves ample recovery time. Our bodies have their own odometers and we cannot turn back the miles. If you have not been training consistently and then train for a marathon or half Ironman, you are racking up miles pretty quickly. Sticking with the car analogy, think of an injury springing up on you “out of the blue”. It’s like the wear and tear of a timing belt. You don’t know it’s wearing out until one day it breaks.

My advice? It’s ok to take a week off from training or to have “rest days.” Your body needs to recover. Most repetitive strain injuries occur due to the body’s inability to rebuild tendons in time before the next workout.

Whew… enough of Sandra Lee. GiadaDeLaurentis is on. Gotta learn some mean Italian cooking!