Happy Monday, party people! I have a quick update on my hip pain situation I wrote about in my week 7 marathon training update. The long and the short of it is that I am feeling almost 100% better and was able to complete my scheduled long run this weekend. Keeping in mind that I am NOT a medical professional but have had my fair share of minor injuries, I wanted to share the strategies I use to help keep my training on track.
- Understand that minor aches and pains are an inevitable part of marathon training. I can’t stress this one enough–marathon training is a lot on any body and little tweaks and pains are part of the process. Try to stay in tune with what’s going on, and if anything lasts more than a day or two, gets worse instead of better, or is a sharp pain (versus a dull/achey pain) then take the steps you need to in order to take care of it. Running through something painful will make it worse, not better.
- Do the easy things first. When something falls into the category of “beyond the daily aches and pains,” use your resources before immediately jumping to seeing a professional. More often than not, they’ll tell you to do the following, so if you’re feeling like it’s not serious it can help to try these things yourself instead of wasting time and money getting the same advice from a doctor:
- Take time off. More on this below.
- Ice! I keep a reusable icepack in the freezer and will bring it to work and ice on and off all day if I’m treating an injury.
- Take an antinflamatory–if you have concerns about this one, obviously check with a doc first, but last summer my doctor told me to take ibuprofen every 6 hours to bring down inflamation and it really helped both then and this hip business.
- Foam roll! I foam roll almost every day, but when I’m working with an injury I try to roll every morning and evening (as long as it isn’t too painful). Foam rolling is a really great preventative care technique. I have one of these for my quads/glutes/IT bands and one of these, which I use mostly for my calves.
- Stretch! I find both yoga and stretching to be really helpful for both treatment and prevention.
- Rest, rest, REST. It can be really, really hard to take time off from running, but taking extra rest days is absolutely essential to keeping your training on track. I took Thursday and Friday off last week and was able to complete my 17 mile long run pain-free on Saturday morning.
- Use online resources (with great caution). The internet can be a scary place if you’re injured–there’s lots of gloom and doom out there about “runner’s knee” and other vauge/unhelpful diagnoses for aches and pains. While I am super duper cautious about taking advice from Dr. Google, I was able to look up some helpful diagrams to zero in on which hip muscle was bothering me and find a stretch to target it directly. So use your resources with a heavy dose of cynicism, and always ask a professional if you’re at all unsure.
- Prevent it from happening again. It’s easy to get lazy after an injury feels better, but it’s even easier to re-injure something that you’re not taking care of. This is why, for example, I foam roll every day and do yoga twice a week even when I’m injury-free. Better to take the time now and not have to disrupt my training later on!
How do you listen to your body and prevent running injuries?
Linking up with Patty, Erika, and Marcia for Tuesdays on the run!
8 thoughts on “How I listen to my body to prevent injuries”
That rest thing is hard, as is keeping up with everything you know you really need to do, but feel like you don’t have the time for!
I do try hard to listen to my body, and I also use my journal — sometimes reading back through posts gives me a clue about whether maybe something has been brewing for longer than I remember.
All great, simple tips. Listening to one’s body is so key. And knowing when to say when! Thanks for linking up!
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Very good tips! It really is tough resting when all you want to do is run or exercise, but it is so worth it in the big scheme of things. 😆
Also, by hip pain, what is the issue? Is it your piriformis? When I run a lot I tend to get an achy left hip; a really tender spot right around my left hip bone. I’m not sure if it’s from my back or hip😕 Any suggestions?
Hi Susan! I believe what I was feeling was in my tensor fascia lata (TFL)–check out the link for the stretch I found and see if it helps? Not sure about piriformis-related stuff specifically, but I’d definitely recommend doing some cautious research and of course seeing a doctor if it doesn’t go away. Good luck!!
Really great tips! I think it’s really important to listen to your body when training/running in general. Even if you’re following a training plan, nothing wrong with tweaking it because every BODY is different! Keep up the great work 🙂