GDennis59's CC Tracker 2008

GoGetEmTigers wrote:

From Runner's World:

Injury First Aid - The RICE Method
By Patrick Milroy

If you get injured, you need to take immediate (and we mean immediate) action. Here's how

Injury is the most common reason for runners ‘retiring’ from the sport, especially as far too many attempt to run through pain without thought for the consequences. Chronic injuries – that is, long-standing ones – are invariably more difficult to restore to full health, so it should go without saying that you need to take early active intervention.

Acute injury is associated with local bleeding and that the object of first aid is to minimise this bleeding and reduce its consequences. The acronym ‘RICE’ is commonly used as an aide mémoire.

R stands for Rest – common sense, really, but a runner in the middle of a race or training session may not heed the symptoms of a less severe injury and just carry on. There may be some excuse, as exercise-induced endorphins can reduce the brain’s ability to interpret symptoms of injury, though the more experienced you are as a runner, the more intuitive you should be in interpreting these. Continuing to run will force more blood to the site of the injury and maintain bleeding – more severe damage is the inevitable result. If you have no option but to carry on, try to cool the area with water and slow right down – walking is ideal.

I stands for Ice – the application of which should be carefully controlled. Simply putting ice on the site of an injury is going to produce blistering and ice burn, so it should be wrapped in polythene, crushed and further wrapped in a damp tea towel. Time is an important factor. Fifteen minutes should be the upper limit for a single application, but this can be repeated hourly.

You can use ice in other ways during rehabilitation. Firstly, you should reapply it if you feel twinges as you gently stretch out the injury on the subsequent days, and it can also be used as a massage medium which can ease apart scarred, healing tissues while the cooling effect continues to provide capilliary contraction and prevent further bleeding. Ice is the most valuable, yet least used and understood, method of healing sports injuries.

C is for Compression, or at least counter-pressure to the bleeding capilliaries. The greater the pressure applied, the lower the amount of blood that can pass to the rest of the limb. We all apply tissues to an external cut – a bandage or Tubi-grip will have the same effect internally. However, this pressure should be less than your blood pressure – there is little point in stopping the bleeding but cutting off the blood supply to the extremity of a limb. Gangrene can still occur, so you should alternate compression with ice. If the limb goes numb, the bandaging should be released.

E reminds us to Elevate the limb. Blood pressure reduces with height – it is lower in our brain than our toes – so the higher the limb is above the heart, the less force there is within the damaged blood vessel to cause bleeding and worsen the injury. While it may not always be practical to elevate the limb, any time doing so is well spent and will aid recovery.

The RICE method (combined with anti-inflammatory drugs if desired) is the best immediate response to most injuries. Full rehabilitation requires considerable expertise, however, and we will give more details next month.

They told me that in physical therapy the first time I injured my knee. Lol

GoGetEmTigers wrote:

You will do well Garrett. Just protect that knee, keep off your bike (it puts lots of pressure on your knee), ice it and hopefully it will be ok.

Just always remember the saying for injuries :RICE

R - rest
I - Ice
C - compression (knee brace)
E - Elevation (get knee above heart level)

Lol. I havent been on my bike in quite a while actually.

Whoo Race today!!!
And uhh someone should get one before nine and talk to me. :lol:

So I couldnt even finish my race today thats how bad my knee was. Now I have to have it in a brace for a little bit and my coach doesnt want me to practice tomorrow.
This sucks so much cuz I probably woulda made varsity.

Im so depressed right now words cant even cover it.

gdennis59 wrote:

Im so depressed right now words cant even cover it.

You gave it your all

I'm sorry

Thanks guys, it makes me feel a little better, but I know I coulda made varsity, and should have if my knee didnt go out.

gdennis59 wrote:

Thanks guys, it makes me feel a little better, but I know I coulda made varsity, and should have if my knee didnt go out.

gdennis still rocks!

I guess not. Hopefully I can run our race saturday, I dont wanna miss 2 races.

Im gonna try to practice today. Were doing speedwork so it will kill. My moms setting up and appointment for the orthopedics soon.

gdennis59 wrote:

Im gonna try to practice today. Were doing speedwork so it will kill. My moms setting up and appointment for the orthopedics soon.

Well I didnt make varsity for our race tomorrow, I should have though, cuz Im better than one of the kids that did and all he does is mess around and smart off to the coaches.

gdennis59 wrote:

Well I didnt make varsity for our race tomorrow, I should have though, cuz Im better than one of the kids that did and all he does is mess around and smart off to the coaches.

You will make Varsity!

I did spectacular yesterday! My previous PR (Personal record) was 24:56, I finished yesterday with a 23:40!

But they made me go behind two kids I finished which was bullshit, so instead of finishing 159 out of like 500 ir 600 kids, I ended up in 161st

Keep going after those personal records! You will do well.

Thanks GoGetEm!
Those are awesome running guys!!!

gdennis59 wrote:

I did spectacular yesterday! My previous PR (Personal record) was 24:56, I finished yesterday with a 23:40!

But they made me go behind two kids I finished which was bullshit, so instead of finishing 159 out of like 500 ir 600 kids, I ended up in 161st

GO GDENNIS!

Woo! Race tomorrow too, these are starting to get a bit out of hand.

But I get my new running shoes on friday.

Im pumped! Race today, and I gotta good feeling. too bad every time I have a good feeling, i do bad.

gdennis59 wrote:

Im pumped! Race today, and I gotta good feeling. too bad every time I have a good feeling, i do bad.

gdennis59 wrote:

Woo! Race tomorrow too, these are starting to get a bit out of hand.

But I get my new running shoes on friday.

I did really good though. It was a really hard course, and i got a 24:17

gdennis59 wrote:

I did really good though. It was a really hard course, and i got a 24:17

We have another race Saturday, its like an hour and a half away.

gdennis59 wrote:

We have another race Saturday, its like an hour and a half away.

It was raining all day at our races. There was mud all over the course, and it took me a good 15 minutes to get all of it off. It was ok though, I didnt do bad. A 24:09 is ok.

Considering the weather, you did fine!