You are here: Home / Contact and Newsletter / 2011/11/11 - Newsletter

2011/11/11 - Newsletter

From the off-season

From the off-season

Welcome again to the tri-strides newsletter.
Today I'm writing from the beginning of my training season. I had a good off-season and like in any off-season I acquired another ache'n pain. Last year it was a crink in my neck from baking Christmas cookies - looking down all the time must have done it. This time I must have lain wrongly on my shoulder - not really doing anything but it starts hurting. Nothing I cannot deal with and nothing keeping me from swimming (I use different muscles for that). But as soon as I start training this stuff usually goes away.
So now I started with my training season and the first thing I did was getting a real injury - one I never had before: a twisted ankle. Actually I remember my mom having them all the time and being glad I never did.
But the running activation drills called run-ABC's required me to jump and I landed wrongly on the edge of the road while skipping sideways. Now, as described in one of my favorite sports injury prevention books ('The Runner's Repair Manual' by Weisenfeld) I could very well run on - after walking 200 or so meters. Coming home I even hopped on my CompuTrainer bike to do another round. And then I went off there - and barely could move. According to the previously mentioned book I did exactly everything wrong up to that moment. Running on, putting more pressure on it. Up to then it just wasn't painful. And there still was time to be spent in the kitchen baking cookies
From then I decided to not risk anything and sat down with an ice pack practicing 'RICE' - Rest, ice, compression, elevation. Ice on for ten minutes, off for ten minutes throughout the rest of the day. With this regimen I really caught the swelling process early. I later even could move a chair into the kitchen, then standing one-footed and resting the other on the (high) chair (with some ice) and could continue baking. At the end of the day I managed to get up and down our stairs without severe limping and there was only a little swelling (I read that in other cases the swelling even can cause bones to break). I decided to skip running for a couple of days, though, just to give that some time. Next day some more ice was involved and some more rest. On the following weekend I could painlessly hop on my mountain bike and use one of the last days with decent weather. Yet, I put myself off-limits for running. This was one week and three days ago and today I could run a nice up-the-hill-down-the-hill 10k run again, no pain, no getting worse after the run, making 10th in my age group. But only because I essentially took a full week off (I know that there are injuries requiring much more and longer-term attention - I just was lucky enough not to get one of those this time). Just to feel safe I stuck some Kinesio tape around my ankle and everything went fine.
All the healing required was some patience - something I'm not very good with (I'm patient with other people but neither with myself nor with things like building furniture...). I really had to jump over my own shadow, do something I'm not good at: wait it out.
So, for you out there, reading this - catch your pains and aches and injuries early, then they won't bother you for long :)

Happy training!
Stay tuned for the next issue of this monthly newsletter.

Greetings from your coach's desk
Dr. Sylvia Zinser
USAT Certified triathlon coach, USA Cycling Certified coach