BCX athletes in the conditioning phase of our training suffer sore knees and thighs. You can help them recover faster.
Treatment? Ice, ice, ice…..
Ice will reduce pain and swelling. Apply to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 2 or more times a day.
- Avoid things that might increase swelling, such as hot showers, hot tubs, hot packs.
Here’s a list of dos and don’t:
Don’t: Ice Before You Run
Numbing a body part before running can block signals to your brain that would tell you to back off. This may cause you to alter your gait, increasing injury risk.
Do: Apply Ice ASAP After a Run
Whether you suffer an acute injury or have a chronic issue, ice the area as soon as you get home. When applied immediately, ice decreases swelling and initiates healing.
Don’t: Leave It on Too Long
Don’t ice for more than 20 minutes or you’ll risk frostbite. If your skin looks red, it’s a warning sign you’re pushing it. Remove the ice once you feel numbness.
Do: Leave It on for Long Enough
“If you ice less than 10 minutes, you’ll cool your skin, but there will be minimal effect on underlying muscle tissue,” Dykstra says. “Fifteen to 20 minutes is ideal.”
Get over and prevent new injuries with this guide to the runner’s body.
Don’t: Call It Quits After One Day
An injury benefits from ice in the days following the trauma. But if your symptoms worsen, or if your knee has been nagging you since, uh, the Ice Age, see a doctor.