Five Simple Strategies for Recovery & Injury Prevention

Quote of the Day:
“It’s not so important who starts the game but who finishes it.”
– John Wooden

FAQ: What are some ways that I can speed up my recovery and avoid small aches and pains after a workout?

Anna’s Answer:

1. Ice Ice Ice: 20 minutes on/20 minutes off, Repeat x 3
If you have any aches, pains, swelling, discomfort, etc. anywhere in the body after a workout, you must always ice the area first. It is never good to heat an area that may be injured, inflamed or irritated from exercise. Most injuries are minor and can be helped quickly with this simple technique.
TIP: If you don’t have an icebag try a bag of your favorite frozen veggies. Your beloved frozen peas will stay frozen for 20 minutes.  Refreeze them for the second and third round of icing. Anna recommends placing a damp paper towel on the skin to avoid chapping the skin with the ice. If you are icing your shins, take an ice cube and massage it along the shins (ice massage the shin splints). Usually melting two cubes will be sufficient for one treatment. For icing the bottom of the feet (think plantar fascitis) it’s most effective to freeze water in a bottle and then roll the feet over the frozen water bottle.

2. Stretch
It is vital for recovery that you perform isometric stretches that elongate the muscles after a workout. The most effective time to stretch is post exercise when the muscles are warm and will be less resistant. This technique will help decrease soreness and better prepare you for the next workout. Stretching is the most neglected form of rehab after exercise and is actually one of the most important.
TIP: Sneak in stretching  right after a warm shower when your muscles are warm. Yoga is also a way to incorporate more stretching into your workout. “It is a great way for runners to cross train and stay healthy,” said Anna.

3. Foam Roll

A great way to relieve knots in the muscles is through massage. Foam rolling is a form of self-massage for the muscles. Even more importantly, foam rolling will decrease your risk of chronic tightness in the muscles and tendonous attachments that could lead to injury. Imagine your muscle as a rope and there is a knot right in the middle of it. You can stretch and stretch that muscle until your blue in the face but the only way to get that knot to loosen up is to put pressure on it and massage it out! That means using a foam roller to press that knot out and relieve that area of pain.
TIP: Foam rollers are relatively inexpensive; try purchasing one to have on hand to use daily.
($24.95; Target)

4. Drink Water

A major contributor to muscle soreness and muscle cramping is due to dehydration. It is crucial that you stay hydrated at all times. Drinking half your body weight in fluid ounces per day without exercise is an effective way to stay hydrated. Drinking at least 16-32 ounces more on a day that you exercise.

• In most people the thirst mechanism is so weak that it is often mistaken for hunger.
• Even mild dehydration will slow the metabolism as much as three percent.
• One glass of water will shut down midnight hunger pains.
• Lack of water is the No.1 trigger of daytime fatigue
• Preliminary research indicates that 8-10 glasses of water per day could significantly ease back and join pain for up to 80 percent of sufferers.

TIP: Carry a bottle. Keeping a bottle by your desk all day can be a great reminder to stay hydrated. If plain water isn’t your favorite, try adding sliced fruit. (For more on the importance of hydration, see  “Running on H2O.” If you are not a big water fan, try adding lemon or green tea extract to flavor or add half sparkling water.

5. Post Exercise Nutrition
Eating 30 minutes or less after a workout is helpful for recovery. Your muscles don’t get stronger during a workout, they get broken down. You become stronger after your workout during recovery. This is the most important time to treat your body well in order for your muscles to repair. You should eat a healthy snack, protein shake, protein bar, or meal to give your body the nutrients it requires to rebuild.
TIP: Try these smart snack ideas: peanut butter and banana on graham crackers, hummus and pita, chocolate milk, or yogurt with fresh berries and granola. Anna likes “Jay Robb Protein Shake.”
You can try this easy recipe.
1 Scoop of Jay Robb Vanilla Whey Protein
1 small banana
1 Tbsp Almond Butter
1/2 cup Yogurt or Almond Milk
1 cup water, ice
Blend well.

Achilles Stretches You Don’t Want to Skip

Life’s problems wouldn’t be called “hurdles” if there wasn’t a way to get over them.
–Unknown

FAQ:  What can I do to help prevent Achilles tightness or to decrease pain from tightness in my ankles and feet as a result from running?

A. Achilles Treatment. There are three great strategies to keeping your Achilles tendon healthy and elongated. In addition to these strategies, if you already have tendonitis in your feet or Achilles tendon, it is important to ice after exercise and see a physical therapist for treatment.

1. Stretch the calves: Straight leg and Bent knee. The Straight leg calf stretch will emphasize the elongation of the Gastrocnemius (the more superficial muscle of the calves) and the bent knee calf stretch will focus more on the Soleus (the deep calf muscle of the calves) both which attach distally to the Calcaneal tendon (Achilles tendon).

2. Tennis Ball Massage: At the base of the heel and all along the bottom of the foot, you should stand on a tennis ball and roll it under the foot.  Apply slow moving pressure (to your tolerance and needs) at least three days/week or after each run. This will decrease the tightness in the tendons beneath the foot and tightness in the supporting muscles.

3. Foam Roll your entire lower leg and shin muscles: Foam rolling is a way to massage tight muscles and decrease knots that cannot be treated with stretching alone. It is important to break up muscle fibers that get tight during endurance running. When the muscles are more flexible and relaxed, there is less stress placed on your tendons and therefore you are less prone to tendonitis and injury.

Note: There are several deep muscles that support the body during running (Deep muscles: Plantaris, Popliteus, Flexor digitorum longus, Flexor hallucis longus, Tibialis posterior: responsible for foot inversion, stabilization of the foot, and foot flexion). By Foam rolling the entire lower leg and using tennis ball massage under the foot, you will place less stress on the calves for support and in turn less stress on the Achilles tendon.

– Anna Virginia Renderer, M.S.

How to Avoid IT Band Syndrome — Tips from Anna

“Success comes from knowing that you did your best to become the best you are capable of becoming.”
– John Wooden

FAQ: What is Iliotibial Band Syndrome and how can I avoid it?

Many runners will experience illiotibial band friction syndrome (ITBS), commonly referred to as IT Band Syndrome, the most common cause of lateral knee pain among runners. ITBS results from repetitive friction of the illiotibial band (a fibrous sheath that extends from your hip to just below your knee) against the outside of the knee. ITBS can be caused by an abrupt increase in running mileage, running downhill, stiff shoes that limit pronation or high-arched feet that don’t adequately pronate (which transfers the shock of landing to other parts of the leg), and weakness or inhibition of the lateral gluteal muscles. Running mechanics, specifically changes in knee flexion at heel strike and internal rotation of the leg, also tend to be associated with ITBS.

Ways to treat ITBS:
1.   Wear shoes that support normal pronation (talk to a professional about your shoe preference).
2.   Perform specific stretches to help relieve Iliotibial band tightness.
3.   Strengthen the glutes that help support the body and enhance the control of the leg during each landing phase.
4.   Perform foam rolling techniques to relieve IT Band tightness (foam rollers can be purchased at any sports performance store).

Lying flat on your back, bring your legs up to 90 degrees and cross your right ankle over your left knee. Rotate your hips to the left bringing your right foot to the ground. Slightly extend your right knee outward to enhance the stretch of the right hip.  Hold this stretch for 30-60 seconds and repeat on the opposite side.

While seated, bend your knees while crossing the right ankle over the left knee. Keep your chest upright and extend your right knee outward away from your body. You should feel this stretch in your right hip (piriformis) and gluteal muscles. Hold for 30-60 seconds and repeat on the opposite side.