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My Knees …Hey they feel Better April 12, 2015

As a football player…in my questionable youth… I did some damage to my knees { shoulder, head, ankle, elbow….} but I have been fortunate to keep them useful and supple by remaining active for the 30 years since I last strapped on knee braces and gold helmet.

I am constantly asked , “you run?” Then invariably the next question is isn’t it bad for the knees?    I ALWAYS chuckle and then tell them of my pre-running knee history but I quickly follow that running for fun and fitness from the time I finished playing football has kept my knees in useful condition.

A recent conversation with a friend led to this posting and hopefully will help her and maybe some others.

One thing I learned ass that injured body parts need to be used as soon as possible, even if in a light REHAB mode.  I found that keeping the knees supple was a matter of :

A. Smart exercise – regular but easy walking and running ( I have run many races ,including marathons BUT I do it easily and have fun) almost all NO 99.9% of running injuries are caused by running and training at limits without proper rest, recovery and balance.

Many people talk of overtraining but I see much more UNDER-RESTING.

More on this later….

Some other info to share.

The following is a few exercise s that are helpful for a many people. They are especially helpful if you are active or wish to be active again.

http://kneestrengtheningexercise.com/knee-pain-relief-exercises/

** A specific and useful exercise for knee pain and stability. It has the added benefit of increasing positive between hips,low back and knees. This all important triad can lead to long term comfort.

http://www.prevention.com/video/penguin-walk-knee-pain?cid=socFit_20140705_27208296

https://twitter.com/martyroddy

 

Training for Runners and Running – More than Roadwork March 9, 2014

As spring roles around and the 1st hit of spring is clocks SPRINGing FORWARD tomorrow- we think of training and fitness for the whole year and whole season. Cross-Training, strength Taining and flexibility are all key components of a total package and complete plan.

So few of us can or should race / compete in many races. We can participate in races and enjoy the camaraderie and the fitness and the spirit. Have fun, run, sweat stay fit but DO NOT TRAIN- like an Olympian. We work too many hours, have too many outside obligations and therefore insufficient time to rest and recover from hard Training workouts , We will have time to rest from easy 5-7 day/week runs.

*^What else to work on for Cross Training and fitness. Thoughts of specificity are foolish when talking to and about recreational/fitness runners

http://www.runaddicts.net/tips-tricks/the-top-3-cross-training-exercises-for-runners

* Training for Runners- Total body fitness.

http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-10StrengthExercises

* Warm-up / Stretching / Prep to Run

http://www.active.com/running/articles/combine-plyometrics-with-dynamic-stretching-for-the-ideal-pre-run-warm-up?cmp=17-4-6332

 

Injuries and Soreness- What to do to Prevent and Treat March 1, 2014

Filed under: Cross Training,Health,Injuries,Injury-Rehab,Recovery,Rest,Running — bigfootmarty @ 7:38 pm
Tags: , , ,

There is always the non-stop convcersation / debate about the safety of running , or that running is bad for the knees…. I disagree as tot he safety or cause of injury.

RUNNING DOES NOT CAUSE INJURY !!  At least for most people. How they run is what causes most injuries.

Causes:

-inappropriate training

-too much training

-Build up base level too fast

-Insufficient rest/Recovery

-Running when Injured

– and a few others BUT NOT Running per se ( I like saying/typing per se…)

Most runners should not TRAIN.  By that I mean they should workout- have fun maybe even prepare for marathons or half’s but following the published training plans is usually the cause of injury for runners that work the typical 40-50-70 hour work week.

The biggest cause of injury in runners is- INCOMPLETE REST AND RECOVERY .

If you get hurt what tools can help?

This item is my favorite. It bought mine over 20 years ago and use it to this day. I have big thick calves and this has helped prevent the troubles I was having in the early days of running.

ProStretch Normal size

   ProStretch Normal size

When I first got this I broke it after a month and then retailer realized they made a bigger one and he replaced mine and I have that one ever since-

This is a web pic of the wooden one that I have- but mine looks very much like this after 20+ years.

Prostrtch Large- Feet bigger that 13

Prostrtch Large- Feet bigger that 13

 

 

 

The next favorite tool is as et of rubber balls that are helpful in foor ( and hand) health. The M.E.L.T Method is useful in dealing with foot pain but also useful for the rest of the body.  Find an expert near you.

The foot treatment kit comes with video and instruction booklet-as well as the full set of rubber balls.

MELT Foot 1           MELT foot

 

Finally is the ever popular foam roller- There are some many different options- I only show 1 set here.

Some Foam Roller Options

Some Foam Roller Options

 

Pain Free and Injury Free ( at least new Injuries) Running and Fitness February 28, 2014

I have become a fan of the ideas in Chi Running. After running for 20+ years with football knees the skills in the book (and DVD/website) really help eliminate/limit pain and injury.-

http://www.chirunning.com/blog/category/157/pain-free-technique

One really good example of the wisdom of the Chi Idea.-

http://www.chirunning.com/blog/entry/healing-running-injuries-with-the-bodys-wisdom

There are lots of ideas and theories about staying pain-free- The basics are- TAKE IT EASY, Get REST, Eat Right- Have Fun.

This site has lots of great posts and stories-

http://www.painfreerunning.com/

 

Tight back from Long SLOOOOW Run! December 7, 2013

Filed under: Injuries,Recovery,Rest,Walking — bigfootmarty @ 4:15 am
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Tight back from Long SLOOOOW Run!

I have not had back pain running in the past- but did a recent longer run- lots of slow walking ( leg hurting) and starting tightening up in low-Mid back.

Even tried my usual walking backwards and couple of handy stretches….

Some research-

How about Hip Flexors?

http://www.kinetic-revolution.com/running-its-all-in-the-hips/

Great stretches- especially when combined with good basic set of flex exercises-

http://www.fitsugar.com/Stretches-Low-Back-Pain-Runners-28307649

Chiropractic…pilates….

http://jennifer-wilder.com/2013/08/27/how-my-running-goals-were-saved-by-myofascial-release-chiropractic-and-pilates/

 

Stress, Recovery, Fitness and Exercise October 22, 2013

Filed under: Cross Training,Injury-Rehab,Recovery,Rest,Training — bigfootmarty @ 2:28 am
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Stress, Recovery, Fitness and Exercise

Like what I read about stress and recovery.

I am a big fan of proper exercise, training, food , REST and recovery.

I fully believe that nearly 95% of the running injuries people complain about at 5k’s and in running stores are self inflicted because the runner in question did more trained that she could handle , given the time available for proper rest and complete recovery.

There is often talk of overtraining but most of that is in reality UNDER-Resting.