Stretching: Before or After the Workout?

    Up until recently I have always believed stretching before and after a run was super dooper important. In fact, I remember hearing the importance of stretching drilled into my head in middle school gym class. Before and after class all of us pre-teens would line up and stretch before doing the dreaded pacer test or God knows what else.
     I'm not one to naturally question what I've been told without good reason, up until now. All things that have to do with stretching have been heavily debated within these past few years. I have no doubt that at least one time in your life you have seen a runner stretching on the side of the road or a marathon runner touching his toes before the big race. What those athletes probably didn't know is that recent studies have shown stretching before a race is not the way to go in order to be your best.
     There is no proving evidence that can say static stretching (all that stuff that goes on before your workout to lengthen your muscles and improve flexibility) can help prevent injury or that you will benefit from it in any way. However, there is evidence that shows stretching before a workout can actually harm you, which isn't something most middle school gym teachers would like to hear!
     Technically, you don't need to stretch before or after a workout. If you're comfortable, injury free, and feeling like a million bucks, you're welcome to skip the stretching all together. Personally, I don't recommend it, but I can't speak considering I've been injured for two years straight.
     If you do feel the need to static stretch, minimize in to only after workouts. Often I can't just bounce into a nice easy run, though, and if you're anything like me, you want to stretch both before and after the workout. You're in luck, I have a solution.
     Although you may not be able to static stretch before a run, you can dynamic stretch before a run without harming yourself or hindering your capabilities. Dynamic stretching gets your heart rate up and blow flowing, unlike static stretching. Moves such as butt kicks, high knees, kicking your feet up to your arms, and hopping around are all okay to do. Dynamic stretching improves your range of motion, which is much more important to a runner than flexibility.
     It's likely that once your workout is over you'll have at least one spot that feels like it could use a good stretch. It is not necessary to do, however. Make sure to be smart and know when too much stretching is done, and lay off if you feel a sharp pain.

Good Old Stress Fractures

     It's not too much of a surprise to hear the word "stress fracture" to a runner. It's not a terribly uncommon injury for runners. Running is not a contact sport, unless you count the contact your joints and muscles have on one another, and the total capability you have to hurt yourself.

     What is a stress fracture? It's a tiny crack in your bone caused by repetitive force on a certain area. Stress fractures are most common in the lower leg and foot (tibia, metatarsals, femur, fibula, and navicular). If you're a sprinter for track, you're in luck. You're far more less likely to get stress fractures than a long distance runner.

     With no doubt, stress fractures are one of the most if not the very most frustrating injury you can get. Not only does it seem to take forever to heal, but they can be extremely painful. Often a runner is out for at least six weeks (yes, that means no running and staying off your feet as best as you can) and has to use either crutches or a boot. 

    Stress fractures can be broken into two categories, the first and least penalizing being the low risk stress fracture. Low risk stress fractures don't usually require crutches or a boot and can usually heal on their own, providing the six week rest of time and not running. 

     High risk stress fractures don't let you off as easy as low risk stress fractures do. The time to recover and stay away from running is much longer and they often require a boot or crutches as they cannot heal on their own properly. 

    Thankfully, human bones often get stronger when exposed to new and higher levels of force. Sadly, bones cannot become strong as quickly as muscles and tendons can, and it usually takes a month or two for the bone to actually strengthen, which is often too late for a runner who is kicking it into gear very quickly.

     Typically a stress fracture will feel like an aching or burning in a particular area along your bone. Often painful swelling takes place in the area of the stress fracture as well. Personally, I think they feel almost like a very painful bruise on your bone. There's no easy way to describe it.

     When it comes down to it, simply get a few ex-rays to see what's going on. Stress fractures aren't something a runner, or anyone, should take lightly.

Form (continued): Arms

     I cannot begin to count the amount of times I've heard the phrase "use your arms!" yelled at me during a race. I'll admit, it's super annoying, especially to hear from someone who isn't running. But this annoying demand could spark that little fragment of your memory that you forgot was there- using your arms actually does help!
     The arms of a runner (while running, that is) determine the stance of the runner. Nearly every runner swings their arms differently while they running. Personally, I "doggie paddle" my elbows fly out more than I would like, and thanks to pictures, I look like I'm trying to doggie paddle my way through the race, hands included.
     Proper arms while running is something I lack, which add to my injuries. According to Grant Robinson, founder of Good Form Running, "a powerful arm drive is one hundred percent backward." Allowing for your elbows to swing out instead of directly back is not ideal. When your arms move directly back and forward, your feet will as well.
     I find it rather difficult to explain the complicated science behind the motion of arms and how it affects running. What running with proper technique and form does (keeping your arms swaying back and forth directly) is push your center of gravity forward while bringing your stride back, which is ideal. Think of it this way: if you can see your hands, you're doing it wrong.
     If you are are seriously looking to keep your arm swing behind you, it is recommended to place a thin (inch or half inch) in the crease of both elbows and behind your back in order to keep your shoulders placed properly during the first half mile of a run and the last half mile of a run. I have never tried this, so I cannot give my own personal opinion on the comfort (while I'm sure isn't the best) or the results.
     Try standing in a mirror. If you can see the backs of your hands while your arms and shoulders are relaxed, you likely have tight chest and shoulder muscles, and your shoulders are internally rotated. Don't panic, it's not as scary as it sounds. Just strengthen your mid back muscles and be sure to stretch out your chest and shoulder muscles. This will help with the elbow restriction and allow your arm swing to expand behind you.

Form: Cadence

     Proper running form affects athletes more than you may think. If you were to watch a group of runners (say a marathon for example) every single runner would be running in a different form, although all of them would be running in the same way: arms swinging, legs going, feet catching each step, and so on.
     What runners often forget is the way their running affects strength and injuries. Poor habits and dangerous running techniques can result from poor running forms. Prevent it!
     First things first: cadence. What is cadence? It's the rate at which each individual runner's feet hit the ground while running. Don't be alarmed if you didn't know that was the word for your pace, I didn't know either. Cadence is rather simple, you don't need to think that hard to improve your pace, or to be specific, the rate at which each of your feet hit the ground.
    Naturally, as you become a better runner and your fitness level improves, the amount of "strides" you take per minute during a run will increase while becoming less difficult.
    If you're looking to be the best of the best your steps should be at one hundred eighty or above per minute (the average pace is one hundred eighty to two hundred per minute).
    "If your cadence is less than one hundred sixty, you're not really running- you're doing some kind of plyometric hop," says Bobby McGee, who is both an educator and coach in Colorado.
     Although I'm sure you'd much rather prefer running with music (I don't personally recommend running with music in the first place) running with a metronome may be just the thing you need if you are looking to improve your cadence. You must be careful not to run in the same form at just a harder pace. Start by jogging with a quicker cadence, and working up from there.
     Improving your cadence can not only make you a better runner, but can also help to improve your balance and improve the condition of your hips. I'm sure you've noticed the importance of hips I express in my blog posts (especially to females). Not only are hips important, but also balance, which can play a very important role to your ankles and shins in order to prevent injury.
    While increasing your cadence, remember to keep an even pace. Sure, it's difficult (especially for myself) but it will be worth it. Say you're going on a three mile run. Easy, right? Don't start your first mile off at an eight minute pace per mile, then your second mile at a nine minute pace, and your final mile at a ten minute pace. Keep your pace consistent. Avoid anything that may change your pace (unless it's a hill, then challenge yourself a bit!)

Pronation

    If you are a runner and have been given the gift from God of ankles that neither over-pronate nor under-pronate, count your blessings. The normal pronating ankle rolls inwards as your run while coming in contact with the ground, distributing your own body weight equally and naturally. There's nothing wrong with your ankles. Lucky you!  

    If your body is anything like my own, your ankles over-pronate. Often while running your knee falls inwards, causing unequal forces to spread across your legs, especially the knee joint. To make things simple, your foot has trouble stabilizing with the rest of your body and the shock isn't dealed with as it is supposed to be. Over pronation causes un-needed stress to those already hard working muscles, which is not exactly ideal!

    Although, if no pain, runners with ankles that over-pronate will have few problems, overpronation can lead to much more serious injuries such as bunions, planters fasciitis, and Achilles tendonitis. I'm no expert, but I do recommend trying out a pair of shoes with excellence arch support, especially one's (and yes, they do make them) that help fight ankle pronation. 

     Known to some as "suspination," under-pronation is the inward roll of the foot at less than fifteen percent during the landing of the foot while running, which is insufficient. Most of the runner's weight is placed on smaller parts of the foot, such as the "outer" toes, rather than the inner, when one is over-pronating. Much like over-pronation, suspination can lead to planers fasciitis and Achilles tendonitis, as well as iliotibial band syndrome. 

    I have not had any personal experience with suspination, therefore I cannot give my personal advice or opinion, but according to my research it is best to wear correct footing attire (shoes, socks, support, whatever it takes) as well as stretching your calves, hamstrings, and quads extra well. Also keep track of mileage on your shoes, watch for the wearing of the outer halves of your shoes (which will indicate suspination) and replace your running shoes as often as needed. 

Knee Pain???

     An injury to a runner at some point in their running time period is practically unavoidable. In fact, we create tiny injuries in our muscles every time we run, which in time heal, making us stronger. Although it is expected as an individual that our body will need a rest or break at some point, it is best to keep an optimistic mind and prevent the injury from happening in the first place.
    You may try to be a champ and fight through the pain of not so common injuries, figuring they may go away. And some, with time, can do just that. But most injuries become harder to treat the longer you "be a champ" and just deal with them.
     Personally, I have and (you guessed it) gone to physical therapy for the lovely injury of the IT Band Friction Syndrome. Although I have high praises for all types of cross training, this injury I acquired partially from cross training to avoid putting any further stress on my shins. The IT Band injury can come from the elliptical machine. This machine, although a wonder at what it can do for the body, places your hips in a position that puts extra stress on your IT Bands, causing irritation and friction right where you don't want it.
     What is interesting about IT Band injuries is that you often don't know you're injured until you begin to feel pain in your knee. I began to feel the pain on the left side of my left knee (my left, to anyone else addressing my knee: their right). Assuming I was just sore from physical therapy exercises for my shins, I shook it off and didn't mention it at physical therapy for a few days. Once I started having trouble walking, and nearly collapsing going up the stairs I decided I was not just sore and addressed my physical therapist with the problem.
    Sure enough, my IT Band was causing the knee pain, and let me tell you, the most painful massage I've had yet was to come short after the diagnosis.
   I find it rather ironic I developed an IT Band injury due to hip and glute weakness when I have been working daily on those exact muscles and areas to strengthen and prevent any injury. What can I say? That's life.

Massages: Myths, Facts, and Personal Experiences

     Who wouldn't at this very moment kill for a nice relaxing massage with beautiful music playing in the background and not a care in the world? I must admit, I get massages nearly every day of the week. However, the massages I receive are not relaxing and they do not feel amazing. There's a reason I usually have to bite something while I get a hardcore massage from my good old physical therapist.
     Since we're not talking about the kind of massage you would receive at a salon or spa, let's break down some of the basic myths and facts of massages and what they can do for your health, recovery, and injury prevention.
     Massages cannot actually "push" toxins or lactic acid out of your muscles. I'm not surprised from this assumption, seeing as massages can help to rid of pain and soreness, which can be caused by the build up of lactic acid.
     By applying pressure to your muscles, the fascia tissue around your muscle can do two things. First, it softens, causing those clenched muscles of yours to relax and provide oh so sweet relief. Second, the massage breaks the adhesions between your muscle and the fascia which actually restricts muscle movement, and that's not the best feeling in the world.
    Massages also encourage a thirty percent increase of a gene that helps build mitochondria for cells, as well as an increase in the amount of lymphocytes, which are also known as white blood cells, that help fight infections! To take it even one step further, one massage can decrease the amount of cortisol, also known as a stress hormone that can be tied to chronic inflammation.
    What is even more impressive about a massage is what one can do to help your body recover more quickly. Not only can it reduce the amount of inflammation in the massaged area, but a massage can increase recovery time by fifty to sixty percent compared to someone with no massage.
    It would seem quite silly to myself to spend money on a simple massage that you could do yourself if that's all you need! As referred to in my first post, I strongly recommend the classic PVC pipe and rolling out, which can simulate a massage. If you're looking for a massage a little less painful, you may always resort to a simple foam roller or tennis ball, both of which should do the job just fine.
    I find it easy also to give my shins a massage to get the blood flowing and help myself recover quickly too after a run. I feel this is self explanatory and I don't need to give an explanation.
   I must say, getting a massage from my physical therapist may not be my idea of an ideal time, but the massages have made all the difference. I usually notice a massage a few days after I receive it, as most research has concluded as well. I highly recommend looking into massages if you are looking to increase recovery time and help yourself improve!

Cross Training

     It's beyond me how easily athletes are able to come back from time out of their beloved sport due to injury with such energy and just as good as they were before they got injured. I must admit this is not the case for myself, I haven't even been able to come back from my own injury yet! However, after talking with my physical therapist and doing my own research, I have found some ways to stay in shape and/or build endurance for runners while taking it easy.
     To some the term "cross-training" may be familiar. It may not make running easier or improve your endurance so you'll come back faster and stronger, but it keeps your fitness up. Say you have shin splints, like myself, and are looking to lessen the pain and heal yourself. You may consider cross training as a method to stay in shape and be ready to spring back into action.
     For athletes like myself, cross-training means running twice a week (out of my usual six days a week) and biking or using the elliptical the rest of the days. Rather than going by miles, I find myself both running and biking by time. If on a day that I planned to run an hour (around six miles) I would bike for an hour instead if I felt it would be better for my injury.
    Although it may not feel like it at the time, biking can really help keep your fitness up if you are looking to be able to run five miles just as easily as you were the week before. Personally, I've found it's best to push yourself harder on the bike than you would running just to keep your heart rate up. It's easy to find a nice relaxing pace and just bike your way along for thirty minutes without even breaking a sweat. Maintaining a fast pace while biking may make you sweat twenty times more than you wish, but your next run will be much more comfortable.

Ice Baths: For or Against?

     As much as it pains me to say this I feel I must share. The correlation between running long distance and higher risk of injury correlates remarkably. Although it may sound like a slight form of torture, cold water immersion, also known to others as the "ice bath" could be just what you're looking for to avoid injury or unnecessary pain.
     The science behind ice baths (a form of cryotherapy) is quite interesting, just as is the reason for ice baths. As you run, or participate in any particular sport that is intense, you create small tears in your muscle fibers, a term known as microtrauma. Shocking as it may seem, this is actually what assists your muscles in becoming even stronger, once those tiny tears have recovered, that is! Sadly, as your muscles become stronger, you may contract soreness and pain, which leads to the ice bath.
     The goal of cryotherapy is to rid the tissues of lactic acid, which can cause soreness, to constrict blood vessels, and to reduce swelling. Once the body is warm again, blood flow increases which increases circulation. Along with these perks comes the benefit to a more speedy recovery and feeling golden the next morning!
     However, studies being conducted show that the ice bath controversy is quite immense! Basing off personal experience, I do not favor the ice bath technique in order to increase recovery time and reduce soreness. I can easily see the benefits and how athletes could find the ice bath as a form of relief, however it has only left me feeling sore and stiff the day after, which is not what I was looking for. Without proper equipment and technology to have the perfect temperature and timing for an ice bath, they can backfire and only make things worse, such as my experience!

Shin Injury Treatment and Prevention

   Being a teenage athlete I can certainly say that running can be either a blessing or a curse to the human body. Basing this statement off my current circumstances I may have to argue that it is a curse. Too much of any good thing can be a bad thing.
After running for about two years both competitively and just for the fun of it, I have been "blessed" with the injury of what my doctors seem to think of as "shin splints." I've been going to physical therapy for a solid five months, only to learn that my injury is much bigger and complicated than I thought.
   To a runner shin splints are an extremely common injury. Changing running surfaces (such as gravel to concrete) can encourage the injury, as well as intensifying a workout.
   However after research and long talks with my own physical therapist, I have come to learn that they can occur from much more serious problems as well.
   Women, naturally, are built with much weaker hips than men, thus causing a more unstable pelvic region while running, often causing the motion of legs to pound more directly into the hard ground, causing more muscle irritation and stress upon the shins. Strengthening your hips can lead to a much more pleasant running experience and avoid future injury.
   Along with weak hips, both women and men can have weak ankles. The weaker the ankle, the more likely it is to pronate, (as mine does quite drastically) causing improper landing of the foot during each step during a run, also causing it to pick up un-needed weight and stress from the body's own weight.
   Believe it or not, balance plays a major role in strengthening one's ankles. Simply standing on one foot for a minute can improve the strength of your ankle, which can make a huge difference if you are trying to rid or prevent shin injury.
   Every 350 to 500 miles (if you're even keeping track, that is) try to buy new running shoes, especially ones made to stop ankle pronation. Personally I have found going to a running store with trained running experts who know how to match foot size to shoe type can make a huge difference. I hate to say it (because I am a huge Nike fan myself) but the big name brand athletic clothing and shoe companies rarely make shoes that can withstand the average human beings foot type when it comes to high mileage running. Yes, they tend to make the coolest looking shoe, but to avoid injury it may be wise to invest in a running shoe company's product.
   Lastly, and I cannot stress this enough, take care of your own body. Stretching your calves extremely well (especially after) you run can make all the difference. Keeping your muscles loose and comfortable is very important. To take it another step further, going to a store like Lowe's or Menard's and purchasing a simple three to six inch p.v.c. pipe to roll out your muscles on could be vital to keeping your muscles healthy and recover more quickly. Rolling out your muscles may bring tears to your eyes the first couple times but take it from an expert on rolling out: if it hurts, you need it!
   And finally to take your shin injury prevention/cure one step further: massage and ice like absolute crazy! Ice after every single run or workout to help the swelling go down and to the numb the pain!
   Shin splints can be tricky. To some they go away within a few days, and to others (such as myself) they go on for years! Luckily, running helps to build up a high pain tolerance and it won't be as bad! Just stay strong!