|
Author: Louise Roach Article source: http://www.emaxhealth.com/. Used with author's permission.
Last year I told an acquaintance that at the age of 46, I had taken up running. The reply was, "Oh, that's awfully hard on your knees." At first I was taken aback. Yes, I knew if I didn't stretch, warm-up or wear properly fitted shoes, I might experience pain or an injury. But the person telling me this was overweight, had borderline high blood pressure, and never worked out. I wondered if this friend realized by living a sedentary lifestyle, the odds of developing heart disease, osteoporosis, diabetes and some cancers had substantially increased. Not to mention that being overweight actually placed this person at a higher risk than me for developing knee pain from osteoarthritis and heel pain as a result of plantar fasciitis.
I'm no spring chicken and sometimes my running resembles a dawdling old hen. But I do know it's necessary to take precautions at any age to guard against injury when participating in physical activity such as running. Because the truth is, sometimes pain happens. When it does, you can either use pain as an excuse or you can use it as a diagnostic tool to help improve and go forward with your performance.
There are three classifications of pain. In simple terms, these can be described as the following:
Nociceptive Pain: felt after an injury to body tissues such as cuts, sprains, broken bones, bruising, surgery, and sometimes cancer. Most pain is of this type.
Neuropathic Pain: resulting from an injury to nerves, the spinal cord or the brain, examples being Phantom Limb Pain and shingles - which affects nerve tissue.
Psychogenic Pain: is related to a psychological disorder where the type, intensity or proportion of pain experienced is greater than the injury. Some chronic ailments may be related to this type of pain.
Pain can also be defined as acute (an immediate response to an injury) or chronic (a pain lasting more than six weeks). The majority of injuries from physical activity fall into the category of acute nociceptive pain. Although some overuse injuries such as Plantar Fasciitis or Runner's Knee can become chronic if not properly treated or allowed enough time to heal. Most injuries to body tissues are minor and can be treated with nonsteroidal antiinflammatory drugs (NSAID), such as ibuprofen, and ice therapy or R.I.C.E. (rest, ice, compression and elevation) to decrease pain.
Cuts, bruises, strains, sprains, swelling and inflammation can generally be treated in this way. Severe acute injuries, such as fractured bones and ruptured tendons, should always be treated by a medical professional, as is the case with injuries resulting in chronic, neuropathic and psychogenic pain. If you experience minor pain or inflammation during an activity, this is a good time to evaluate what your body is saying and respond in a positive, strengthening manner. Try asking the following questions:
- What particular part of my body is affected?
- Does the pain happen only during a certain activity or is it constant?
- Am I experiencing pain when running or walking on a certain type of terrain?
- Is this a new pain or one that has happened before?
- What measures can I take to correct or strengthen the affected body area?
I used this list of questions to understand a reoccurring pain on the outside of my legs. After a little research and a trip to my local running specialty store, I learned the pain was IT Band Syndrome. The IT Band is a long fibrous muscle, located on the outside of the leg. When it becomes inflamed, pain is felt at a point near the knee joint. I knew the pain usually happened when I was hiking downhill for long periods of time and it went away after a few days of rest. This signified several areas of my body that needed work: weak leg muscles, a tight IT Band, and not enough arch support to stabilize my knee during an activity. I have incorporated the following positive measures to help strengthen my body's weak points:
- Wearing well-fitted running and hiking shoes with strong arch support.
- Adding leg strengthening exercises to my daily routine.
- Wearing neoprene knee braces on a long hike with a lot of downhill climbing.
- Increasing my daily stretching routine, with particular stretching for the IT Band.
- Doing stretching and warm-up exercises before a strenuous hike or run.
- Cross-training: running, walking, hiking, biking, weight lifting and using the elliptical trainer to provide a variety of exercises to all leg muscles.
- Using ice therapy immediately after a hike if I feel pain.
- Working up to a strenuous hike by doing shorter hikes on hilly terrain weeks before the big day.
- Maintaining a normal weight so as not to place added stress on my legs.
Don't let pain, or your fear of it, be a factor in whether or not you are an active person. Not exercising will result in far worse consequences. Use pain as a guide to become a stronger, more aware and healthier person.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury. About The Author
Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash* SnowPack. Ms. Roach has been instrumental in the research, testing and development of a patented ice therapy called SnowPack. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at http://home.netcom.com/~newsflash. Louise Roach can be reached at info@snowpackusa.com.
Camping - Get Those Tents Up!
Camping - Get Those Tents Up reveals how much fun you could be having with all the family for just a few dollars if your looking for a 2 week fishing and huntin...
Meridian Energy Therapies
A growing field of dramatically successful therapies is emerging. Known as Meridian Energy Therapies, they can have acronyms such as TFT, TAT, and EFT. If this ...
How To Hire Superstars
An article of 817 words with a focus on: how to strengthen the interview process, steps for recruiting within your company and how to use powerful assessment t...
Sales Coaching... Fact or Fiction?
The old adage in selling has always been, "Find out what they want, then, give it to them." The fundamentals of selling are clearly that elemental. The applicat...
Do It! A Guide to Starting an Internet Business
The first thing I did was start searching the internet for a work at home business that would fit me. You it and there are tons information on the internet.
Is a Company Newsletter for You?
The six most important elements of a successful company newsletter.
7 Tips to Get More Mileage Out of Your Online or Offline Publicity
You worked hard to get a story on your business in a popular
website or your local paper. Don't let your efforts ends there --
here are seven tips to help you m...
Parasitic Relationship
Direct Answers - Column for the week of March 15, 2004 Something in my life is weighing heavily on my mind, and I don't talk to anyone about it. I married my h...
Using Storage Under The Bed
When's the last time you looked under your bed? Go take a peek, you'll probably see dust bunnies, books and those missing socks that you have been looking for....
The Old But Reliable Ways of Attracting Free Online Traffics
Every home business owner should know that your WEBSITE TRAFFICS will determine the life span of your work at home online business.
Tennessee Mortgage Loans
It doesn't matter if you are searching for Tennessee mortgage loans or Canadian mortgage loans.
What is Important in Life?
Some people die and then come back. They call this the near-death experience. Many of those people talk about what they saw in the state of death.
Appraisal or Home Inspection?
How important is a Home Inspection when buying real estate? The mortgage company is going to do an appraisal anyway. Why do I want to pay another fee for a ho...
The Technology May Change, But Human Nature Remains The Same
Many businesses let the tech-heads choose the technology to use on their websites. That CAN be fatal. Make sure that the Sales and Marketing teams are in contro...
Stop Your Employee From Becoming Your Competitor
You know the routine. You've hired an eager individual willing to come onboard and learn the business. You've taught them, trained them, worked hand in hand and...
How to Choose a Product to Sell Online!
Don't miss out... This information will save you a lot of money.
9 Easy Steps To A Pedicure
Before putting on those sexy, comfortable open toe shoes make sure your feet skin is in good condition. With these easy nine steps you too will have silky feet....
Where to Buy Wholesale Picnic Baskets
Perhaps you are a vendor who would like to begin offering picnic baskets at your deli, grocery store, hardware store, gift shop, or other retail outlet. You mig...
Ditch Coupons Before Customers Ditch You
699 Words. Abstract: Sales promotions are with us to stay, but you might do better if you make coupons go away. Learn about the right and wrong ways to promote...
What Does the Point of Diminishing Return Mean?
If my advertising is doing great, shouldn't I double my spending? Wouldn't that double my return?
Premature Articulation
Do you suffer from premature articulation? Do your ideas get pinched by others at meetings? Are you keen to have your potential recognised by your boss? There ...
Will the World Be a Better Place for You Having Lived?
There is no doubt that there have been some wonderful people in this world who have given so much. They have made (and continue to make) it such a better place ...
10 Ways To Get Your Ads Or Messages Noticed
How to get yor Ad or Messages Noticed: Do you post to message boards, e-mail discussion lists, classified ads sites, FFA sites or newsgroups? People will usua...
The Truth About Traffic Exchange Programs and Guaranteed Traffic
It's about time someone let the cat out of the bag, regarding traffic exchange programs and guaranteed traffic. I wasn't seeing the truth being written about ...
|
Print this page