#GetPiggyWithTCH: No Pain, No Gain?

In celebration of the Flying Pig Marathon's 20th Anniversary on May 5 & 6, we've asked some of our physician and employee runners to blog about their experiences, share tips they've learned along the way, and provide inspiration for those who might interested in participating this year for the first time, whether for the 5K, 10K, relay, half marathon or full marathon.

Are you planning to walk or run one of the events? Be sure to share your preparation and inspiration photos on Instagram, Twitter or our Facebook page using the hashtag, #GetPiggyWithTCH, for a chance to be featured on our social media channels! Our second feature is from Sara Stoller, physical therapist, who shares tips for preventing and caring for injuries.

No Pain, No Gain? Recognizing an Injury and Ways to Prevent It 

Whether you are a novice runner or an experienced runner, it is important to recognize an injury early in order to prevent any setbacks in your training regimen. The biggest sign of an injury is pain. Pain can present itself in many forms; therefore, it is important to listen to your body. Descriptors such as “sharp”, “shooting”, or “tingling”, may indicate that a further examination by your local physician or physical therapist is needed. If the pain feels more like muscle soreness lasting more than a few days, it could possibly be Delayed Onset Muscle Soreness (DOMS). DOMS occurs after an unaccustomed activity is performed, usually following eccentric activities (ex. running), and develops 12-24 hours after the exercise and can last between 24-72 hours. 

So how can we prevent these injuries? 

  • Begin each run with a dynamic warm-up

    • Ex. grapevine, high kicks, knee to chest, etc.

  • 10% Rule: Avoid increasing mileage >10-30% in a two-week period
  • Allow adequate recovery time between training sessions to allow the musculoskeletal system to adapt to the stresses of running
    • Consider cross training
      • Ex: bike, row machine, swimming
  • Proper Footwear 
    • Ex: motion control shoe for overpronators (flat feet), cushion-type shoe for supinators (high arch)
  • Maintain adequate flexibility of the lower extremity muscles
    • Ex. lateral hip, core stability

In conclusion, if you’re looking to “fly” past your competitors; maximize your running potential by implementing these tips into your training program.

Did you push your training regimen too hard? See how the experts at our Joint & Spine Center can help.