Hi Everyone:
Most experts say that you can alleviate most exercise aches and pains on your own, with the exception of sudden traumas like a fall, or if pain keeps you up at night or lasts longer than 2 weeks.
So, how can you treat those exercise-related injuries and know when to see a Doc?
Knee
Pain on the outside of your knee signals an inflamed IT Band, the tissue that runs from the hip to the knee. If it hurts around your kneecap, it could be what is referred to as “runners knee”–which is a wearing away of the cartlidge under the kneecap.
Weak hip abductors/glutes or overtraining can commonly lead to this injury.
DIY Treatment:
Loosen your IT Band by lying on your side and supporting your weight with your forearm. Slip a foam roller under your hip and slowly roll down from your hip to your knee. Repeat a few times per week and focus on training your glutes and lower body.
See a Dr. if your knee is consistently swollen or gives out–which points to a tear of the ACL or meniscus (knee cartlidge).
Heel
Plantar Fasciitis is a bothersome injury and is an inflammation of the connecitve tissue at the bottom of the foot, which supports your arch. This usually happens by overtraining, running on hard surface or a main culprit–Wearing worn-out shoes!
DIY Treatment:
Over the Counter gel inserts will reduce pain and swelling and a lot of street runners feel relief by switching to a softer surface.
Lower Back
Piriformis Syndrome (basically a tight butt muscle!) or a herniated disk both put pressure on your sciatic nerve in your back.
DIY Treatment:
Take an over the counter pain reliever, rest when you feel sore and then hit the gym. Research shows that non-weight bearing exercise like Core Training will relieve back pain even more than lying in bed. Just take it easy and slow and try to keep moving!
See a Dr. if you also have a fever, leg weakness, or bladder changes…all which indicate infection or nerve compression.
Ankle
Ankle sprains are the most common and happen when the ligaments are stretched beyond normal range. Many happend by rolling an ankle when stepping wrong.
DIY Treatment
RICE Method: Rest, Ice, Compression and Elevation. Ice for 20 minutes 3X per day , compress with an Ace Bandage and Elevate above heart level. Se the Dr. if you can’t put any weight on the foot or it is still very swollen after 3 Days.
Core/Conditioning Training has been named Best Personal Trainers by the MN Sun Newspaper's Reader's Choice Awards for the SECOND year! Thank you everyone!
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