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Take care of yourself

Discussion in 'Anything goes' started by Johnny_Dangerously, Sep 11, 2003.

  1. The Big Ragu

    The Big Ragu Moderator Staff Member

    Re: Take care of yourself (LiveSTRONG)

    Stress fractures suck. Only one mistake you can make and that is try to ignore it. It is painful and frustrating, because it is 2 to 3 months to heal, and really 6 months or more before it is FULLY healed. You really can't run while it is healing -- usually for 2 to 3 months before you start to ease your way back in. And then, TAKE IT SLOW because it probably isn't fully healed. Jog or walk/run for a while before easing to the next level of intensity.

    The bone scan confirms it, but it is one of the most useless tests there is. The radiologist or orthopedist will nod their head and show you pictures with a tiny hairline fracture or two running up your tibia. And then they tell you to stay off it, because there is no other cure or treatment. Then they'll recommend therapy when it heals.

    I skipped the therapy, but I did a lot on my own to strengthen the muscle around the bone. And this was key: I started stretching beyond anything I ever did after stress fractures in both legs and I haven't had problems since. I stretch before and after running. You should stretch hamstrings, calves, quads, back and groin, of course. But maybe the most important stretch I do is to work my shin muscles before and after running -- when your shin muscles are tired or weak they have a harder time protecting your tibia from the pounding of running. An easy one is to find a street curb (or at my gym, they have this metal bar that runs about 6 inches from the floor, protruding from a wall). Place the ball of your foot on the curb or the bar and lower your heal to the ground. You'll feel it stretch your foot and your calf muscle. It also strengthens your shin muscles, which is why it is so good at helping prevent stress fractures. Hold it a little (I usually hold each foot separately for 30 seconds or more twice) and you can also do it while bouncing up and down on the ball of your foot slowly to help stretch the muscles around your shins. It also stretches your calves, which is beneficial. Other stretches that help: 1) stand with your back to a wall and flex your ankles to bring your toes up toward your shins as far as you can. Do that up and down. You'll feel it in your shins--same principle. 2) Walk on your heels with your toes pointed up. Again, it will help strengthen your shins.

    Another concession to my stress fractures--and age--is that I run mostly indoors now. Where I live is mostly pavement if you want to run and it is hell on my legs. A lot of people hate treadmills, but I have always liked them -- something about losing myself in the rhythm of one while my heart rate climbs is calming. My mind floats 10,000 miles away. And the treadmill is much easier on my legs. I find running on a slight incline (1 degree) better simulates running outdoors AND it helps for some reason with my weak legs compared to running on a completely flat treadmill. It's not all gloom and doom, though. When the weather was warmer, there were some weeks that I ran outside once or twice a week and I was fine. Occasionally I'd feel the need to convince myself I am not old and take what was going to be a short run and keep going until I was 8 or 9 or 10 miles from home and it was all on pavement. So even though I am extra careful about this and like a treadmill (being at the gym also allows me to get in a complete workout), the stress fractures don't necessarily mean you can't run outdoors anymore. Just be careful and constantly work on strengthening those shin muscles when it heals.
     
  2. 21

    21 Well-Known Member

    Re: Take care of yourself (LiveSTRONG)

    So to make a long story short, I destroyed my shoulder recently bodysurfing in 20 foot waves, despite Boom's advice that this was probably not a great idea but looked pretty great at the time, who knew. And now I find myself getting microcurrent therapy on said shoulder, whereby I am hooked up to this little machine which is pumping some unknown current into my shoulder.

    Interesting sidebar to this, the guy on the machine right before me was an aging quarterback who didn't look too happy to be seen. I hope they wiped down the chair before I got in it.

    But I digress. Anyone have any experience with this microshock ordeal, am I going to lose my frontal lobe, or perhaps gain one? Envisioning myself in top hat and tails performing Puttin on the Ritz with Gene Wilder.
     
  3. The Big Ragu

    The Big Ragu Moderator Staff Member

    Re: Take care of yourself (LiveSTRONG)

    No clue. My prediction is that it will have no effect on you. Until for some strange reason 30 years from now you end up on live TV telling Suzie Kolber you want to kiss her.
     
  4. 21

    21 Well-Known Member

    Re: Take care of yourself (LiveSTRONG)

    Eh, already been there, it was just okay. 8)

    As for the electrocurrent therapy....felt like Woody Allen in Sleeper after he hides in the Orgasmatron. Dazed and way too relaxed. Definitely had increased mobility in the shoulder, altho core injury isn't going to disappear. Might try this again, if just for the dazed/relaxed thing, very erotic in a Nike sort of way.
     
  5. Flying Headbutt

    Flying Headbutt Moderator Staff Member

    Re: Take care of yourself (LiveSTRONG)

    I think I had that shot through my shoulder a few times several years back. I have a partial tear in my rotator cuff, and being young and dumb at the time I went to some chiropractic hack who advertised some free initial consultations. My insurance covered a bunch of the therapy so I went. About all I learned was ways to sort of build strength around the shoulder so that it's not as bad as it used to be, and so now I can throw without pain. Wish I could say the same about bench pressing.

    Oh, I also found out that it's 50 bucks to crack your back, which I can do myself anyway.
     
  6. Born to Run

    Born to Run Member

    Re: Take care of yourself (LiveSTRONG)

    All we hear about are knees knees knees. Why didn't anybody warn us to take care of our shoulders?
     
  7. Wallace

    Wallace Guest

    Re: Take care of yourself (LiveSTRONG)

    Just entered week 4 of my half-marathon training. The program I'm doing is 3 days a week of interval training, 1 day of a tempo run and 1 long distance run, with distance progressively getting longer as the weeks go by. Just had my first opportunity to break off the treadmill and hit the streets for the long distance run, and boy, am I spent.

    But the training is going well, I can feel my endurance going up as each week passes. Mrs. Wallace is sticking right to the program, an awesome achievement for her. Plus, I am slowly shedding a bit of the weight off this 6-3, 290 pound frame.

    A big milestone was actual PAYING for the event and registering last night. Got kind of a kick in the butt as well when it came time to selecting the size for my race t-shirt and the choices did not include an XXL. Guess I need to be an XL guy by the time May rolls around!
     
  8. Idaho

    Idaho Active Member

    Re: Take care of yourself (LiveSTRONG)

    my coach has me scheduled for 16.5 hours of torture this week.

    good thing i have this to torture myself on

    [​IMG]
     
    Last edited by a moderator: Dec 15, 2014
  9. Smallpotatoes

    Smallpotatoes Well-Known Member

    Re: Take care of yourself (LiveSTRONG)

    A new PR in the deadlift today: 380. First time I've deadlifted in a meet since last March.
     
  10. Idaho

    Idaho Active Member

    Re: Take care of yourself (LiveSTRONG)

    did 107 miles in southern Utah Saturday morning. Went up to the Zion NP gate and back from St. George. Brrrr cold. Got 45 miles in on Friday.

    No matter how much indoor riding you get, the first few long rides outside humble you and remind you it's just not the same
     
  11. 21

    21 Well-Known Member

    Re: Take care of yourself (LiveSTRONG)

    So I'm on Week 3 of p90x...I can't believe how much I love it. Watched Boom go through it and figured it was probably more than I wanted, since he lifts for size and power.

    But one day I'm talking to an NFL trainer, sort of whining about not getting enough out of my workouts, and he stabs me in the heart: 'You're training like a woman. Train like a guy.'

    Ouch. So I finally decide to try the p90x....and I'm really blown away by how well structured it is, the variety of the workouts, the intensity, variables, how good it feels on my body, etc. I'm working out 6 days a week, which used to be torture, physically and mentally. Now it's a breeze, every day is different and I don't have to get on that fucking treadmill or elliptical every day.

    Very happy. Slightly sore, but very happy.
     
  12. 21

    21 Well-Known Member

    Re: Take care of yourself (LiveSTRONG)

    I lost track of what this thread was for, but if you're into overall health and the science of 'wellness,' this week's NYT Magazine is devoted to all of the above. Some great stories, depending on what you're into, particularly the piece on how exercise actually affects weight loss.

    http://www.nytimes.com/pages/magazine/
     
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