SAN JOSE, Calif. — The retired soccer player Brandi Chastain remains best known for scoring the winning shootout goal in the 1999 World Cup final against China and for the jersey-shedding celebration that followed.
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Showing posts with label Injury. Show all posts
Showing posts with label Injury. Show all posts
03 March 2016
Brandi Chastain to Donate Her Brain for C.T.E. Research
SAN JOSE, Calif. — The retired soccer player Brandi Chastain remains best known for scoring the winning shootout goal in the 1999 World Cup final against China and for the jersey-shedding celebration that followed.
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27 January 2016
C.T.E. Is Found in an Ex-Giant Who Died at 27
When the former Giants safety Tyler Sash was found dead at age 27 of an accidental overdose of pain medications at his Iowa home on Sept. 8, his grieving family remained consumed by a host of unanswered questions about the final, perplexing years of Sash’s life.
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23 February 2015
What Happens to Your Body When You Stop Exercising
Just as a good training program builds you up, falling off the workout wagon can have the opposite effect—sometimes almost immediately. Experts call this phenomenon “detraining,” and its consequences can weigh even heavier than the gut you see in the mirror.
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10 February 2015
Tips to Prevent 5 Common Running Injuries
Running a marathon is a great accomplishment, but it can be daunting, especially if you've never ran one before. You'll definitely have to train before you run a marathon, but there are some other factors you'll want to consider to get yourself ready.
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29 January 2015
To Allay Fears, N.F.L. Huddles With Mothers
KISSIMMEE, Fla. — Rebecca Morgan squared her feet, bent her knees, raised her hands and tried to connect with her inner linebacker. Beside her, two dozen other mothers did the same as they listened to Mike Haynes, a former N.F.L. defensive lineman, teach them how to tackle safely.
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19 December 2014
Five Running Mistakes That Keep You Locked in the Injury Cycle
Your body is not a machine, and you shouldn't treat it like one even if you think you can "tough it out." You need to put as much care and consideration on your recovery as you do your workouts. Here are some common running mistakes that can compound the stress you're placing on your body.
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11 November 2014
Changes to Stride, Surface and Form to Avoid Injury
Simple adjustments to your routes, form, and mileage can help sidestep injury. Running may be the quickest, the most invigorating, and for many, the most enjoyable way to get and stay fit. So it is doubly frustrating when you’re sidelined by aches, pains, or, worse, injuries.
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14 October 2014
7 Secrets for Making a Comeback
How to get moving again after being sidelined. It happens to so many runners, and in all likelihood it’s happened to you: You start running. You push your body faster, farther, and start to dream about PRs, six-pack abs, and pairs of skinny jeans.
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17 September 2014
The Rule Of Two: Coming Back After Injury
One of the most common frustrations for any experienced runner is making a successful return to running after being sidelined with an injury. Even for a fairly efficient runner, the act of running puts considerable stress on the joints, muscles, tendons and ligaments.
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16 September 2014
Ask Well: Plantar Fasciitis Relief
Can I get relief for plantar fasciitis? If you have stairs or a sturdy box in your home and a backpack, timely relief for plantar fasciitis may be possible, according to a new study of low-tech treatments for the condition.
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13 August 2014
5 Ways You Can Avoid Running Injury
There is nothing more upsetting to a runner than suffering an injury. Weeks, months, and even years of training and fitness can be jeopardized by a slip on the ice, a turn of the ankle, or a chronic overuse injury. As runners get closer to their goal race, a paranoia starts to build.
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22 January 2013
Rainy Cold Tuesday
Giving the pain in my knee and the need to go slow, I'm not going for a run in the freezing rain. Though I'm owed it.
Observation: Nothing makes you look like more of a badass than running in winter rains.
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Observation: Nothing makes you look like more of a badass than running in winter rains.
- Posted using BlogPress from my iPhone
06 January 2013
Today's Run and Observations
I was able to get in a 3K today. There was pain, but less from my knee and more from shun splints. It really galls me that I have shin pain. After 3 years of constant running I find myself contending with a beginner's problem.
I'm at least gratified that getting into shape is as easy as falling out of shape. It just takes time.
Right now I am doing in house strengthening tactics for my quads. I need to rebalance my right leg. The quads have been pulling my knee out of alignment and cause the scratches on my cartilage. I may got to the gym to do some lifting but I hope to not have to do that, as I have little time. I may use my own extra weight to my advantage and or use some ankle weights.
In the next 20 years I am hoping that this is going to be just a small speed bump.
Right now, I am feeling little pain and less soreness. A few clicks in my knees.
Looking forward to an early morning cold run tomorrow. Then back to Madrid and rebuild my running program.
I'm at least gratified that getting into shape is as easy as falling out of shape. It just takes time.
Right now I am doing in house strengthening tactics for my quads. I need to rebalance my right leg. The quads have been pulling my knee out of alignment and cause the scratches on my cartilage. I may got to the gym to do some lifting but I hope to not have to do that, as I have little time. I may use my own extra weight to my advantage and or use some ankle weights.
In the next 20 years I am hoping that this is going to be just a small speed bump.
Right now, I am feeling little pain and less soreness. A few clicks in my knees.
Looking forward to an early morning cold run tomorrow. Then back to Madrid and rebuild my running program.
Posted with Blogsy29 December 2012
Robert's Observations
Vancouver is awesome for running. To be a runner here is heaven. Everywhere you look you see someone running in all weather and all times. It makes me happy to see. But inversely as I am injured, it is a source of sadness because I want to run over to Stanley park or over to Queen Elizabeth. I want to hit liongate bridge in the pouring mid morning rain! This Christmas has been tough on me. Both running in USA and Canada. But especially here, in a "new" city.
And the heavy snowfall happening out East right now should be making me lust after early morning snow runs. But they just make me melancholy for the past.
I am hoping that the doc has some good news and better advice. This morning's run was such a disappointment. I had to struggle with knee pain when it should only be weak muscle pain. Sigh. More crossed fingers.
And the heavy snowfall happening out East right now should be making me lust after early morning snow runs. But they just make me melancholy for the past.
I am hoping that the doc has some good news and better advice. This morning's run was such a disappointment. I had to struggle with knee pain when it should only be weak muscle pain. Sigh. More crossed fingers.
27 December 2012
Vancouver Running
I had my second run in Canada last night. I'm having some pain walking around downtown, but I'm confident I've taken precautions. Iced, medicated. I've got doc appt on 2nd. Got my fingers crossed. No cartilage damage.
10 December 2012
Rule of Going Easy
Overtraining can be a result of repetitive exercise. If you don’t vary your workouts and you’re constantly subjecting your body to the same stress over and over, those muscles can become over-trained. A good rule of thumb is to wait at least 48 hours before working the same muscle groups again. So for example, if your do a chest/triceps workout one day, you should wait at least two days before working those muscles again. Professional bodybuilders will often work a muscle group so hard in one workout, that they’ll wait an entire week before working that muscle group again.
27 September 2012
What’s the right way to R.I.C.E.?
As I suffer through and recover from my knee problems, RICE will play a big role. But here's some advice for using RICE...
REST
The time you should spend resting is really going to depend on what you injured and how badly it hurts. But a good rule of thumb: If you feel pain (and it’s beginning to swell), stay off it (or refrain from using said body part) until the swelling is gone and it no longer aches.
ICE
Icing the injured area can be done in many ways, whether it’s by using actual ice cubes, cooling gel packs, or frozen vegetables—the item just needs to be cold. But watch out for the freezing gel packs. Ice has a set freezing point, but the gel packs will reach the temperature of your actual freezer, so to avoid getting frostbite and burning your skin, you need to make sure to place a damp, thin layer of cloth between your skin and the pack. As for how long you should keep the ice there, I usual go for no more than 20 minutes. And try to repeat the icing process every 1 to 2 hours because re-icing every few hours can help speed the recovery process.
COMPRESS
Compression is key to help reduce the swelling. Whether you’re using a compression sleeve or an elastic wrap (such as an Ace bandage) to treat the injury, make sure said area is dressed during your “elevation” stage. You can also compress while you ice by securing the ice in place with the wrap; just make sure to rewrap the area once you remove the ice. Lastly, make sure the elastic wrap isn’t wrapped too tightly—the compression itself shouldn’t be making the skin around the area swell.
ELEVATE
Elevation is usually the step where people make mistakes. And I have often made this mistake. The golden rule: The injured area must always be elevated higher than your heart. As for a time requirement, if it’s a minor injury, keep it elevated while icing. But if the area is really aching and is severely swollen, keep it elevated for the remainder of the day.
REST
The time you should spend resting is really going to depend on what you injured and how badly it hurts. But a good rule of thumb: If you feel pain (and it’s beginning to swell), stay off it (or refrain from using said body part) until the swelling is gone and it no longer aches.
ICE
Icing the injured area can be done in many ways, whether it’s by using actual ice cubes, cooling gel packs, or frozen vegetables—the item just needs to be cold. But watch out for the freezing gel packs. Ice has a set freezing point, but the gel packs will reach the temperature of your actual freezer, so to avoid getting frostbite and burning your skin, you need to make sure to place a damp, thin layer of cloth between your skin and the pack. As for how long you should keep the ice there, I usual go for no more than 20 minutes. And try to repeat the icing process every 1 to 2 hours because re-icing every few hours can help speed the recovery process.
COMPRESS
Compression is key to help reduce the swelling. Whether you’re using a compression sleeve or an elastic wrap (such as an Ace bandage) to treat the injury, make sure said area is dressed during your “elevation” stage. You can also compress while you ice by securing the ice in place with the wrap; just make sure to rewrap the area once you remove the ice. Lastly, make sure the elastic wrap isn’t wrapped too tightly—the compression itself shouldn’t be making the skin around the area swell.
ELEVATE
Elevation is usually the step where people make mistakes. And I have often made this mistake. The golden rule: The injured area must always be elevated higher than your heart. As for a time requirement, if it’s a minor injury, keep it elevated while icing. But if the area is really aching and is severely swollen, keep it elevated for the remainder of the day.
Runner's Knee
I have been forced to admit that my problem is a bit more serious than overrunning this August. I am having more and more pain from sitting and stair walking. So it is Chondromalacia patellae or Runner's Knee. I suffered through this 3 years ago. It would seem that my training with my niece was too much for my old man legs. So I am confined to a sofa, with no running or biking. Below is more details as to what ails me, and I hope everyone is ignorant of this condition. Though my peers probably aren't.
Chondromalacia patellae (also known as CMP) is a term that originates in the early 20th century. It originally meant "soft cartilage under the knee cap", a presumed cause of pain at the front and especially inner side of the knee. This condition often affects young, otherwise healthy individuals.
The WHY?
Chondromalacia is due to an irritation of the undersurface of the kneecap. The undersurface of the kneecap, or patella, is covered with a layer of smooth cartilage. This cartilage normally glides effortlessly across the knee during bending of the joint. However, in some individuals, the kneecap tends to rub against one side of the knee joint, and the cartilage surface becomes irritated, and knee pain is the result.
That pain is at the front/inner side of the knee and common in young adults, especially soccer players, gymnasts, cyclists, rowers, tennis players, ballet dancers, basketball players, horseback riders, volleyball players, and RUNNERS. The pain of chondromalacia patellae is typically felt after prolonged sitting, like for a movie, and so it is also called "movie sign" or "theater sign." Though I have never heard those terms. But the pain is inescapable.
The condition may result from acute injury to the patella or from chronic friction between the patella and the groove in the femur through which it passes during motion of the knee. Possible causes include a tight iliotibial band, neuromas, bursitis, overuse, malalignment, core instability, and patellar maltracking.
WHAT to do?
Pain at the front of the knee due to overuse can be managed with a basic program consisting of RICE (rest, ice, compression, elevation), anti-inflammatory medications, and physiotherapy, however; if there is cartilage damage this is not easily repairable.
Usually chondromalacia develops with no swelling or bruising. The treatment of chondromalacia remains controversial, but most individuals can undergo effective treatment by resting the knee and adhering to a proper physical therapy program. My plan is in accordance with the usual treatment: allow the inflammation to settle is the first step of treatment. Avoiding painful activities that irritate the knee for several weeks, followed by a gradual return to activity is important. In this time, cross-training activities, such as swimming, can allow an athlete to maintain their fitness while resting the knee. The next step in treatment is a physical therapy program that should emphasize strengthening and flexibility of the muscles of the hips and thighs. Use of nonsteroidal anti-inflammatory medication is also helpful to minimize the pain associated with chondromalacia.
Thankfully, surgery as a remedy is declining in popularity for two reasons: good outcomes without surgery, and the small number of patients who actually benefit from surgical treatment.
Chondromalacia patellae (also known as CMP) is a term that originates in the early 20th century. It originally meant "soft cartilage under the knee cap", a presumed cause of pain at the front and especially inner side of the knee. This condition often affects young, otherwise healthy individuals.
The WHY?
Chondromalacia is due to an irritation of the undersurface of the kneecap. The undersurface of the kneecap, or patella, is covered with a layer of smooth cartilage. This cartilage normally glides effortlessly across the knee during bending of the joint. However, in some individuals, the kneecap tends to rub against one side of the knee joint, and the cartilage surface becomes irritated, and knee pain is the result.
That pain is at the front/inner side of the knee and common in young adults, especially soccer players, gymnasts, cyclists, rowers, tennis players, ballet dancers, basketball players, horseback riders, volleyball players, and RUNNERS. The pain of chondromalacia patellae is typically felt after prolonged sitting, like for a movie, and so it is also called "movie sign" or "theater sign." Though I have never heard those terms. But the pain is inescapable.
The condition may result from acute injury to the patella or from chronic friction between the patella and the groove in the femur through which it passes during motion of the knee. Possible causes include a tight iliotibial band, neuromas, bursitis, overuse, malalignment, core instability, and patellar maltracking.
WHAT to do?
Pain at the front of the knee due to overuse can be managed with a basic program consisting of RICE (rest, ice, compression, elevation), anti-inflammatory medications, and physiotherapy, however; if there is cartilage damage this is not easily repairable.
Usually chondromalacia develops with no swelling or bruising. The treatment of chondromalacia remains controversial, but most individuals can undergo effective treatment by resting the knee and adhering to a proper physical therapy program. My plan is in accordance with the usual treatment: allow the inflammation to settle is the first step of treatment. Avoiding painful activities that irritate the knee for several weeks, followed by a gradual return to activity is important. In this time, cross-training activities, such as swimming, can allow an athlete to maintain their fitness while resting the knee. The next step in treatment is a physical therapy program that should emphasize strengthening and flexibility of the muscles of the hips and thighs. Use of nonsteroidal anti-inflammatory medication is also helpful to minimize the pain associated with chondromalacia.
Thankfully, surgery as a remedy is declining in popularity for two reasons: good outcomes without surgery, and the small number of patients who actually benefit from surgical treatment.
16 August 2012
My plan for my knee...
For the next several days, I will be following this simple plan for injury. RICE.
RICE stands for Rest, Ice, Compression, and Elevation. When you’ve got muscle aches or joint pains, these four things are best for immediate treatment. These measures can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing. The only problem with RICE is that too many runners focus on the “I” while ignoring the “RCE.” Ice reduces inflammation, but to ice-and-run, ice-and-run, without giving the tissues enough time to heal, is a little like dieting every day until 6 p.m. and then pigging out. Special attention should be paid to the “rest” in RICE; do not run until the injury is healed.
RICE is most effective when done immediately following an injury. If you twist your ankle or strain your hamstring, plan to take a few days off from running. Apply ice for 10 to 15 minutes at a time, several times a day. If you can, elevate the area to limit swelling. Compression can also further reduce inflammation and can provide pain relief, especially when you first return to running. An ACE bandage is the simplest way to wrap a swollen area.
The present problem is that I am on the road and have little access to ice, but will be able to take it easy and not run, but simple walk around Astorias. If I can find a knee brace bandage, I will buy one, but I think that's unlikely. I will just have to put up with the tightness in my knee and the inactivity.
RICE stands for Rest, Ice, Compression, and Elevation. When you’ve got muscle aches or joint pains, these four things are best for immediate treatment. These measures can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing. The only problem with RICE is that too many runners focus on the “I” while ignoring the “RCE.” Ice reduces inflammation, but to ice-and-run, ice-and-run, without giving the tissues enough time to heal, is a little like dieting every day until 6 p.m. and then pigging out. Special attention should be paid to the “rest” in RICE; do not run until the injury is healed.
RICE is most effective when done immediately following an injury. If you twist your ankle or strain your hamstring, plan to take a few days off from running. Apply ice for 10 to 15 minutes at a time, several times a day. If you can, elevate the area to limit swelling. Compression can also further reduce inflammation and can provide pain relief, especially when you first return to running. An ACE bandage is the simplest way to wrap a swollen area.
The present problem is that I am on the road and have little access to ice, but will be able to take it easy and not run, but simple walk around Astorias. If I can find a knee brace bandage, I will buy one, but I think that's unlikely. I will just have to put up with the tightness in my knee and the inactivity.
08 August 2012
Listen to Your Body
Most running injuries don’t erupt from nowhere and blindside you. They produce signals, such as aches, soreness, and persistent pain. And it’s up to you to listen to them and take appropriate action.
Plain and simple: If something hurts, do not run. Though I know how difficult that can be, as I bet every runner who reads this agrees. But, as soon as you start to feel an injury, stop running and rest for a few days. Once the pain is completely gone, you can slowly SLOWLY ramp up your running.
At the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. This is absolute. Substitute light walking, bicycling, or another cross-training activity if you want. On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If your run is pain-free, you can try running a little farther the next day. If you are still pain-free, continue easing back into your normal routine. If not, take another three days off, then repeat the process to see if it works the second time around. If this does not resolve the issue, you’ve got two options: Take more time off, and/or schedule an appointment with a sports medicine specialist.
Plain and simple: If something hurts, do not run. Though I know how difficult that can be, as I bet every runner who reads this agrees. But, as soon as you start to feel an injury, stop running and rest for a few days. Once the pain is completely gone, you can slowly SLOWLY ramp up your running.
At the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. This is absolute. Substitute light walking, bicycling, or another cross-training activity if you want. On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If your run is pain-free, you can try running a little farther the next day. If you are still pain-free, continue easing back into your normal routine. If not, take another three days off, then repeat the process to see if it works the second time around. If this does not resolve the issue, you’ve got two options: Take more time off, and/or schedule an appointment with a sports medicine specialist.
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