Dealing with the Pain!!!!

L.Jenkins

So I'm back in training again after recovering from an ankle injury. The ankle is fine now with no issues. I've self trained to run DCM and a range of half marathons in the past, so a well rounded training program isn't an issue for me either.

What slipped my mind was muscle pain in my legs after a long run, which seems to make me walk like John Wayne after a long horse ride. Any recommendation on something to soothe the pain in my legs? Don't to have to put off a days training, when I don't have to.

Krusty_Clown

Hi Itzy, you tend to get more pain in your legs when you are doing something extraordinary (and by that, I don't mean superhuman). Essentially, something that the body isn't used to. Long runs should be something that you build up to, adding mileage only gradually. If your long run is disproportionate to your weekly mileage (or the pace is too great), you will experience greater levels of DOMS.

Make sure you are following a structured plan, for which the mileage increases in a logical manner (and there are occasional step back/recovery weeks). Other things that may help:

• Cold baths - some people swear by them, others ridicule them
• Hot baths with epsom salts
• Light stretching after you have finished your run

At the end of the day though, some pain is to be expected. It's the body's way of telling you that you're doing something different and making progress. Maybe buy yourself a horse?

rom

First 2 and last two miles of any non easy run at easy pace.
Foam roller http://www.youtube.com/watch?v=QJLxruO3su0
Ensure that you are hydrated before and after your run.
Run on soft surfaces once a week.

L.Jenkins

I'm gradually building myself up, running only short distances at the moment. I'm aiming to run longer distances one day a week, with one day. So any other advice would be great.

I'm not sure about the idea of an ice bath though.

Ososlo

Itzy wrote: »

I'm not sure about the idea of an ice bath though.

I did it once after DCM last year and I will NEVER do it again and I mean it. Just not worth it. I'd rather a week with pains in my legs. Maybe I'm a wuss! I nearly cry just thinking about it... spent a fortune on ice in the off-licence for it :rolleyes:

I use a foam roller and warm baths and that's what works for me. Also warming up slowly into a run and same with cool down jog.

L.Jenkins

That's it so, no ice bath :P I try not to relax until I've had a cool down first. With that said, what is peoples opinion on weight training as a compliment to running to build strength and endurance.

ThebitterLemon

Krusty mentioned hot bath with Epsom salts.

I find them great, could be a placebo, but it seems to work for me

TbL

L.Jenkins

I do find a hot bath works. After the occasional long run previously and DCM of 09, I found it to work wonders. Just need to get my head back into the running mind set. Set for my fourth run tomorrow and will be hitting the 5 mile mark.

roseybear

We used to use a tall bin that came half way up ur quads and hammys, maybe a bit higher and always had water in it, then when u wanted an "ice bath" you would go the local pub, get a bag and throw the ice in. Stand in that 4 15mins and ur sorted. Could have just been psychological but I found it helped. And you avoided any delicate bits.. :P

roseybear

We used to use a tall bin that came half way up ur quads and hammys, maybe a bit higher and always had water in it, then when u wanted an "ice bath" you would go the local pub, get a bag and throw the ice in. Stand in that 4 15mins and ur sorted. Could have just been psychological but I found it helped. And you avoided any delicate bits.. :P

Krusty_Clown

roseybear wrote: »

We used to use a tall bin that came half way up ur quads and hammys, maybe a bit higher and always had water in it, then when u wanted an "ice bath" you would go the local pub, get a bag and throw the ice in. Stand in that 4 15mins and ur sorted. Could have just been psychological but I found it helped. And you avoided any delicate bits.. :P

Or there's that whole sea thing....

timchapman

I sometimes use the sea, I also like the 2 mins cold 2 mins hot shower feel awesome after that. Mostly try and keep moving around for 45 mins after the run light stretching and some protein.

L.Jenkins

Doing most of my running on a treadmill lately. It would appear that I suffering from pain in my knees and ankles now. No previously diagnosed conditions or injuries are causing it. Besides getting it checked out, can anyone recommend decent runners and supports for the purpose of cushioning?

roseybear

Itzy wrote: »

Doing most of my running on a treadmill lately. It would appear that I suffering from pain in my knees and ankles now. No previously diagnosed conditions or injuries are causing it. Besides getting it checked out, can anyone recommend decent runners and supports for the purpose of cushioning?

Lay off the treadmill and run on grass

pointer28

There's a Tri shop in the Left Bank Mall, Pearse St (50 yds from the Garda Station). They should give you good advice on footwear, or Amphibian King in Oranmore or Tri and Run in Mullingar if you don't mind travelling

DO NOT trust any of the large chain stores for advice on footwear.

morceli

Krusty_Clown wrote: »

Or there's that whole sea thing....

This time of year tap water is cold enough should usually be only about 10-12 degree I think.

pointer28

Or, if you're in Athlone, you could try the Shannon.