Active Community : Unanswered Threads - The Med Tent

timing and priority of a post-run routine: ice, stretch and advil.

LMDuffie — Sat, 21 Nov 2009 23:30:04 GMT

Since I've begun running (only a few months) I've become very addicted to my post-run routine... about 20 minutes of thorough stretching that seems to mentally and physically cap off the session. Recently, (4 weeks or so) I've been dealing with some pain in my knee cap. I've been pretty cautious about it: allowed more rest time between runs, started on Glucoseamine/Chondroitin, ice/elevation, etc...

But the other day I read that the key to effective icing is to not waste any time: ice/elevate the area immediately after a run. Sooo. I took that to heart and switched the order: first run, next prop the iced knee up for 15 minutes, and then finally finish with 20 minutes of stretching. But this has just felt all wrong. I mean, by the time I'm iced down I have no motivation to stretch afterwards. And even when I've forced myself to the stretching it doesn't feel nearly as deep, focused or effective and overall is not satisfying. Intuitively, I feel like the first routine was more effective, but I don't presume to understand the science of it all and want to do whatever is smartest for protecting my knee (and body in general) from injury. Any advice on the order? Run, ice, stretch? Run stretch, ice? I could also stretch and ice at the same time (the ice pack has an elastic-y wrap on it) but then I wouldn't be elevating the knee. Also, at what point in here should i take ibuprofen? After the run, ice or stretch? Or am i totally over-thinking the whole thing?

Burning sensation in outer thigh

TMachen — Thu, 19 Nov 2009 01:59:50 GMT

I started running in mid-July and have completed 2 5ks (33min, 30min). I run ~4-5 days/week on asphalt ranging from 2 miles to 3.25 miles a run.

For the past week or so I've had a strange burning sensation on my outer thigh from just below my hip to just above my knee. Not burning pain, but like I have Ben-Gay on my leg type burning (no I haven't put anything like Ben-Gay on to cause the burning ).

No injuries. The only remarkable thing I can think of is that I was in a car accident ~20 years ago and had a 'severe' hematoma in that general area of that leg, but I was an avid runner since then (pre kids) without problem.

I've Googled variations of 'burning thigh pain running' and haven't found anything related. Any ideas?

Finances and schedule don't allow for a dr's appt (unless of course I"m dying, which I doubt).

Sudden backslide (increased pain) during w8 of c25k

tzaraat — Tue, 17 Nov 2009 18:18:15 GMT

Hello, everyone. I'm on w8d2 of thee couch to 5k training plan. Until w8d2 everything was going swimmingly, but on this run I felt much more pain, bad pain, than on my previous runs. This is actually my 2nd attempt at completing w8d2 and I get winded, even on differennt running routes. I have successfully completed these routes before. Every day I do physical therapy stretches for my legs, hips, shins, lower back, and core; they haven't really changed. I'm wearing the same gear, too. This setback is a bit disheartening, as I am really set on running some holiday 5Ks. What's going on? What should I do to help myself move forward in my running?

Oh, BTW, the pain that made me stop running was a side stitch and back of leg pain on one run, and general hip and leg pain today. I successfully completed 2 long rounds of phys. therapy with a licensed PT at the beginning of November. If it matters, I'm female, in my late 20s and on a successful weight loss plan as well.

Thanks for your help!

Beginner Back-of-the-Knee Tightness

greenbag — Tue, 17 Nov 2009 14:50:43 GMT

I'm just done with week three of C25K, and am noticing some intense tightness at the back of my knee. It's mostly to the outside, but it's not the side of my knee, still the back. When it gets bad it goes to the top of my calf. I notice it when I'm running, or when I've been sitting for a long while (as I do at my job). I'm generally a very flexible person, and I'm not really losing flexibility, but it's *very* tight, and sometimes it gets from tightness to pain when I'm running. My knee (I have this on both sides, but moreso on the right) was hurting during the last of my week three runs, so I took a week off, and went back to running yesterday. There wasn't the pain any more, but the tightness is still there, and intense.

I did some foam roller work on my IT band and directly on the back of my knee where the tightness is - I can feel a knot on the right side, the tighter knee.

For some reason I think it might have to do with stride length? Because of my beginnery cardiovascular capacity, I've been running rather slowly - 5.2 mph, or so. (I'm 5'5".) Running faster feels more natural, but isn't sustainable for a long time for me yet. I'm new to running but have a decent weightlifting background, in case that might have anything to do with it.

Any help or advice would be great. I've tried finding this sort of thing talked about on the internet, but it all seems to be either IT stuff, which I believe is the outside of the knee, or *pain*, which this isn't really.

Thanks!

Ankle Sprain - Recovery???

Corey Ewing — Tue, 17 Nov 2009 02:52:13 GMT

Ran my first half marathon a week ago and achieved all my goals. Finished, and ran the time I wanted. Next day, sprained my ankle pretty good. Initial pain was pretty bad, but I could put weight on it initially with a slight limp. Plenty of RICE and I feel like I'm walking without the limp, and there is still a bit of residual pain every now and then.

Now I'm going on Day 8 of rest (after running nearly every day for the 8 weeks leading up to the half). I decided that I would try and still continue going to Spin classes, and my ankle feels 100% normal during class.

Here's my concern/question. What kind of loss am I looking at when I can resume running? 50%? More? I know that nothing can help you be a better runner than running, but the spinning has to help, right?......right?

Any suggestions for recovery? Comments on the loss I'm looking at?

Thanks in advance.

Discomfort on inside of ankle!

Pine Island — Mon, 16 Nov 2009 18:15:00 GMT

I have not run for a month now and I still have this discomfort on the inside of my ankle! It is located right behind the ankle bone. It is not below or above if you put your finger on the bone and then go straight back there is an area that is soft that is where I am getting this. I have massaged it and when I am done and start to walk I get this tiny pop and then the discomfort is gone. What is this? This is what I think my ankle is weak and I need to brace it with an ace bandage or something like this until it gets stronger. What do you all think! I don't see the Dr. until the 1st of DEC. OH I can roll and toe point with no problem but when I start to walk or run when I toe off I get the discomfort! With walking it gets better the more I walk but I have not tried running! HELP!!

Metatarsal Stress Fracture

Gary Christian — Sat, 14 Nov 2009 22:11:13 GMT

I have been running since 07 and a few days ago discoverd a Metatarsal Stress Fracture looking for some input I feel stuck, any help?

Maybe strained adductor...or maybe worse?

Augie053 — Fri, 06 Nov 2009 19:55:36 GMT

Hi folks - some of you were very helpful about my "bruised/sore hip and strained adductor" post. This is related. The pain is worse today, despite being constantly on 900 mgs of aspirin (I can't take ibuprofin anymore, unfortunately, because I'm on lithium). It hurts when I walk - not because I put weight on it, but because it's impossible to keep the hip joint stable when I'm moving. It hurts to lift my foot up at all. In fact, unless I keep my hip totally immobile, it just hurts. The pain mostly seems to be anterior thigh and groin, and there seems to be a lot of inflammation and loss of function.

I'm wondering now if this could be something potentially serious. I can't get an appt with my doctor until Monday. Is this worth an ER visit? As it is, I am loathe to get up because I just can't move without pain. If I don't get seen, am I risking further injury?

low back/hip/leg pain...help!

lilrunaway — Thu, 05 Nov 2009 14:45:27 GMT

I haven't been on here in a while...I've been sidelined....I am desperate to figure out where this pain is coming from!! I haven't been able to run in 1 year, 8 months most less do any time of exercise and it is killing me!!! I cry when I see gym commercials!

here the background: April 2008 I was planning a hiking trip and the week before the trip I notice a sharp pain on my hip bone. took advil and hiked all week. hiking is my first love. from there the pain gradually spread to where I had pain in my low back SI Joints area, hip, thigh, calf and down to my foot. I have been through a pain mgt doc that put cortisone in my SI joint and hip...no effects. I've been on NSAIDS, muscle relaxers, celebrex, neurotin...no results. had x-rays, MRI of spine, MRI of SI Joints, bone scan....nothing came back but "mild facet changes". by the way I am 37 so I was really hoping this wasn't arthritis. it feels like its in the tissue and nerve and moves around. my hip and thigh (IT band and inside thigh are especially tender). I've had physical therapy/stretching...no help.

I've been screened by a neurologist and a rhematologist....now I'm waiting for a referral to an orthopedic doctor. any ideas on this...I feel like this has taken my life from me. I just got married a year ago and my husband and I wanted to start a family right away due to our age and neither of us have children. I certainly can't have a child in this shape. I can't even walk around the block or use my stationary bike. I've been a regular exercise person since Jr. High and have always used exercise to treat some mild depression so I haven't had to use meds. I can't even clean my house...bending and stooping really aggrevate things. does anyone have any suggestions or similiar situation. please contact me or reply. I feel so alone in this and I'm scared to death that this is never going away...this is almost 2 years without a pain free day!!!

thank you for replies!!

lilrunaway..

Metatarsal Stress Fracture Recovery

LowDead — Thu, 29 Oct 2009 21:57:44 GMT

I am recovering from a stress fracture to my third metatarsal. I was just cleared to quit wearing my "boot", but I am still restricted to no running for two more weeks. After that time, I can slowly begin to resume running. I am a neutral runner with a medium arch, wide forefoot, medium mid, and medium-narrow heel. I have been running in a pair of Mizuno Wave Ronin 2 for tempo/speedwork and Brooks Ghost 2 for longer runs, both of which have just adequate cushioning under normal circumstances but not enough to make me feel confident that they will provide adequate protection while recovering from a stress fracture. Can anyone recommend a running shoe or particular type of insert that would be helpful in providing protection from reinjuring my foot once I resume running?

--Brad