Monday, August 6, 2012

How To Handle Running Injuries And Adaptation

From this discussion: "How to know if your body is bullshitting you":
"There are a couple of things that I think are pretty reliable indicators that you've done too much: getting sick right after you do a heavy workout, as I did last weekend. Any injury that doesn't resolve after 3-4 days, or continues to reoccur. That typically requires rest for the former, and attention for the latter.

As you run more, you'll encounter plenty of aches and pains. If they appear and clear up shortly, and don't reoccur, then they're likely adaptation. Enjoy, you're becoming a better runner.

The real trick is injuries that can only be resolved by stressing the injured bit. Achilles tendinosis and eccentric heel drops are the perfect example: you must hurt the tendon to heal it.

Misinterpreting another type of injury as this type and attempting to "work through it" is how a lot of injuries occur, I think. Torn muscles need rest, for instance. Continuing to strain them will only make it worse.

Also figuring out cause and effect can be a trial. I've had injuries appear on one leg that were the result of a problem on the other leg. It took a very long time to figure out what was going on, and how to resolve. Typical "injuries" that are really symptoms of [some] other problem, in my experience, are the aforementioned achilles tendinosis, runner's knee (aka patellofemoral pain syndrome), iliotibial-band syndrome (ITBS), and plantar fasciitis. The famous "top of foot pain" can be such a symptom, but not always.

People weren't meant to start running in the middle of their lives. Doing so is a complicated process
Links added. This is a pretty good summary of my thinking on this topic at the moment: no doubt it will evolve.