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IT Band Syndrome: The Fire Starter (TriDC Spring 2008)
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Patellofemoral Pain Syndrome: What You Kneed to Know (TriDC Winter 2008)
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The Fast Lane to a Healthy Shoulder (TriDC Fall 2007)
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Your Injury Horoscope (TriDC Summer 2007)
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“If I Work Like a Dog, Can I Eat Like a Pig?”
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NUTRITION FOR HEALTH AND FITNESS
Allegra Burton, MPH, RD
Key Points
- Eating right is a vital part of staying healthy and physically active.
- Your body performs at its best when fueled with proper nutrition.
- In order to achieve optimal levels of health and fitness it is important to eat a healthy, well-balanced diet to ensure you are getting enough of the right kinds of macronutrients – lean protein, healthy fats and complex carbohydrates.
- Eating right will help maintain blood sugar and energy levels during exercise, maximize performance and improve recovery time.
- It is also important to stay well-hydrated at all times.
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Perspectives about Pain
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It’s true that it’s not always obvious what sort of ache or pain you just need to run through and ice and what needs medical attention. This is probably especially true for relatively novice runners (like me). Three months ago, I was running through a dull pain in my pelvis. I got the feeling that something was wrong, but I didn’t want to be a hypochondriac and see the doctor for an insignificant twinge. I had previously had shin splints and they went away by themselves. At first I thought it was a muscle strain, then a groin pull, then tendonitis. When it didn’t go away I finally made an appointment. The MRI showed that I had given myself a stress fracture of the inferior pubic ramus. I haven’t been able to safely run in two months (and counting). I ended up missing three races (and counting) that I had registered and paid for. Another lesson I learned: it takes a LONG TIME to get a doctor’s appointment, then a long time to get an MRI, then a long time to get a follow up appointment. I received the diagnosis almost two months after I originally called for an appointment.
~ Andrea M.
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That Little Voice Inside Your Twinge by Gina Kolata
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A COLLEAGUE of mine at The Times who is a triathlete had a question: Everyone tells you to listen to your body, but what are you supposed to listen to?
Turns out it’s not so obvious.
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Relative Activity Modification Guidelines by Dr. Bob Wilder
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When running with an injury be sure not to exceed the “Relative Activity Modification Guidelines”:
1. You may run with mild pain (0-3/10). If you have moderate pain (4-6/10), back things down until the pain is no more than mild. If you have severe pain (7-10/10), stop running!
2. Discomfort that is present at the beginning of a run, but resolves after easing into the run is usually associated with mild injury. If you know that symptoms will worsen beyond a certain pint (mileage or pace), you have defined your limit. Do not go beyond this point.
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The Different Types of Cries
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Six weeks ago I thought that a cry was a cry, all one in the same. Since becoming a new dad, I have learned that not all cries are equal. There is an art to listening to and discriminating against a dirty diaper cry, a hungry cry, a sleepy cry, and an “I just want attention” cry. Some cries go away almost as quickly as they come. Others cries just persist. And some cries only become more intense with little to no chance of letting up until the need is met.
The same holds true for gauging different types of pain associated with pushing the body to physical limits. Endurance training is hard work. It often evokes various degrees of discomfort and sometimes pain. The hard part is deciding when pain is a normal part of training and when it is an indication of a problem. If everyone stopped running or cycling with the first twinge of pain, there may be no such thing as a marathon or an Ironman.
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New PT Clinic in Northern Virginia
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I love it when I come across people and products that I believe in and can fully support. I am proud to announce the opening of a quality physical therapy clinic in Falls Church, VA that caters almost exclusively to the needs to endurance athletes. My good friend, Kerri Kramer, recently ventured out on her own to open a niche PT clinic appropriately named Fast Track Physical Therapy. Kerri is a competitive triathlete that understands that unique needs of the population. I recommend her to anyone in the Northern Virginia area who finds himself in need of rehabilitation.