Part 3 – Tips and resources from Mark Sexton, Chartered Physiotherapist
Injury – What to do
Hopefully your race goes well, and you won’t need any of the advice in this blog! However, if you are experiencing pain, or think you may have an injury, the advice in this blog should be helpful.
Normal muscle soreness
Delayed onset muscle soreness or DOMS is a normal feature of muscle strengthening, where the muscle groups that we have been exercising can be sore for a few days after a training session. This pain may only emerge 24, 48 or 72 hours after a session, but should only last for between 24 and 72 hours. It is best managed with movement – a walk, a swim, a gentle dynamic warm-up or some gentle easy stretches, over which time symptoms should gradually ease.
Most mild running injuries respond well to self-treatment and take about 7-14 days to settle.
Rest, but keep moving comfortably
Mild to moderate pain in an area accompanied by slight swelling can often be treated by resting the area from vigorous activity, but keeping it moving in as far as is comfortable.
Ice packs can be used but do be careful. You need to protect the body using a towel between the ice-pack and yourself and don’t leave it on for too long (10-15 minutes) or you could give yourself an ice burn.
If a limb is swollen it can help to elevate it.
During the run
If you are dealing with pain that continues to get worse during your run, or causes you to limp, then you should stop your run.
When to seek help
You should make an appointment to see a physiotherapist or doctor if you have:
Any swelling or pain at the site of a bone or joint should never be ignored
- Severe pain in a joint or bone
- Pain radiating to another area of the body
- An injury that is painful to the touch
- Significant swelling at the injury site
- Difficulty moving the injured part
- Pain causing a limp
- Numbness, tingling or weakness in the injured area
- Pain that recurs each time you try to run
- An injury that settles initially, but symptoms persist after 2 weeks
- Any ongoing pain or niggles that impede performance
If in doubt get it checked.
Early assessment and treatment of injuries speeds recovery, and gets you back to exercise faster.
Enjoy your running and well done on your participation in the Calcutta Run,
Sexton Physiotherapy and Acupuncture Clinic
6 Manor Street Dublin 7 / Phone 01 6710222