Month: January 2021

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How to speed up recovery after an injury with four simple tricks: R.I.C.E.

Nearly every runner has an injury at some point. Some are serious and require a doctor’s opinion, but many amount to mild pain that can be drastically improved with four simple recovery techniques – RICE.

This acronym stands for: Rest. Ice. Compression. Elevation. And they can help alleviate a lot of pain and speed recovery after injury.

We’ll provide an overview on each recovery method, and then discuss when’s the time to call the doctor.

Rest the injury to aid recovery

This step refers to resting the injured area. Provide your body the time it needs to heal. It likely won’t happen overnight (which can infuriate us go-getters) but respect the process.

A woman lies on a couch with a small table in front of her, on which is a colorful floral-print water bottle. Rest is essential for recovery after an injury.
Rest allows your body to reset and heal. If you’re itching for improvement, this doesn’t have to be total downtime. Focus instead on another area of health: hydration, meal prepping, meditation, or light stretching.

Trying to rush back in too early can have major consequences. Small injuries can become severe and require much more time off.

If the injury is in your lower body, try switching to upper body strength training until the injury can heal. Or skip a workout and opt for light stretching. You can also use this time to focus on mental growth by trying out meditation or journaling.

Ice the area to help with the pain

Icing the injured area provides immediate relief by temporarily numbing the pain. But it also can help with the longterm healing process because it reduces swelling and inflammation, which allows the area to heal more easily.

A man holds a towel around his knee with one hand and a bag of ice cubes against it with the other.
Ice can drastically improve recovery after an injury, but be safe. Always use fabric as a buffer between your skin and the ice, and never leave ice on longer than 20 minutes.

Never apply ice or an ice pack directly to the skin as direct exposure can cause frostbite. Instead, use a damp washcloth to create a safe barrier between your skin and the ice.

Try icing the area for 20 minutes every four hours for the first 48 hours. Icing longer than 20 minutes at a time can result in additional tissue damage.

Compression to reduce soreness

Use an ace bandage or something similar to wrap the area. This stabilizes the area during recovery, and the constant pressure should help reduce muscle soreness.

A woman binds her knee with a wrapping bandage. Compression can greatly improve recovery after an injury.
An ace bandage or similar wrap can help stabilize an injured area and reduce soreness.

The wrap should be snug to help keep swelling down, but not too tight that it impairs circulation. Loosen the wrap if you feel numbness, tingling, increased pain, coolness, or swelling around the bandage.

Wear the wrap for one week, removing regularly to examine and clean the area.

Elevation to reduce swelling

Elevate the injured area above your heart to let gravity help the healing process. This works by drawing fluids away from the injury, which helps to curb swelling and bruising.

A boy lays on a couch with his foot in a cast propped up on top of pillows.
By using pillows to prop up the injured area, you’ll be enlisting gravity in your recovery plan. Ensure the area is properly supported and above the level of your heart.

The best way to do this is by sitting or laying down with pillows stacked beneath the injured area. Don’t use your muscles to hold up the injured area since the goal is to relax the muscles during healing.

Elevate for 2-3 hours a day.

When you need a doctor for recovery after an injury

We do not recommend these practices over seeking medical advice. There are many situations that demand additional help for proper recovery after injury, which must be prescribed from a licensed professional.

A female doctor wraps the elbow of a man who is grimacing in pain. Sometimes a doctor's opinion is required for recovery after an injury.
While R.I.C.E. is a great addition to any recovery process, there can be dramatic consequences for delaying further medical help when an injury requires it. If you have concerns, call your doctor.

Call your doctor if:

  • The injury is clearly significant
  • Pain is sharp and severe
  • Pain is accompanied by severe swelling, tingling, or numbness
  • The injury doesn’t improve in 24-48 hours
  • The pain returns after resting several days

When in doubt, just call. A minor injury can quickly turn major if left undiagnosed.

As bad as you’d like to return to normal, remember that a couple weeks of bedrest is better than a couple months or a whole season. Seek the help you need.

For more information on recovery after injury, check out this MayoClinic article on how to prevent overuse injuries.

What’s up next?

Our recovery series continues with a look at scheduled recovery days and recovery weeks. If you’re new to the site or missed the last posts, be sure to check those out:

In other fresh news, I’ll be launching my own series to provide support for out-of-shape new or returning athletes and dive into the Strong Mind aspect of Endurance Athletics. The first post will cover breaking the weight loss yoyo and identifying self-sabotage.

To keep up on posts and other happenings at Endurance Athletics, subscribe to our mailing list and join our community group on Facebook.

Stay healthy and happy!

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Foam rolling for runners: simple practice, great results

If you’ve never tried foam rolling, pay attention! Some runners waste years before they start this important practice. And recovery is just too critical to skimp on best practices.

Foam rolling for runners greatly enhances recovery. And this post covers everything you need to know – the benefits, how-to, where to buy, and what precautions to take. By the end you’ll be ready to jump right in to foam rolling.

Benefits of foam rolling for runners

The major benefits of foam rolling include:

  • Releasing muscle tightness
  • Easing sore muscles
  • Increasing mobility and range of motion
  • Help underlying issues that cause joint pain
  • Adding some relaxation post-workout
  • Committing to a recovery mindset

Why it works: Foam rolling increases blood flow to the area post-workout, which then allows delivery of nutrients and removal of waste products. This leaves your muscles primed to heal and recover.

How to foam roll

Foam rolling is typically done post-workout after you’re finished stretching. However, it can also be used pre-workout. The goal before a workout is to warm up and loosen targeted muscles which will increase mobility and flexibility. An added benefit of this is relieved pressure on connective tissue and joints.

Foam rolling can take a couple of minutes up to 20+ minutes, depending on how many muscles you want to target. Aim for 30 seconds per targeted muscle.

Foam rollers can be purchased online or in most retail stores for $15-$30 on average.

This one from Amazon is offered in several sizes and colors. Prices range from $10-$25 depending on the size you want.

Longer rollers (around 36″ long) are more versatile for different muscle groups.

A black and blue-speckled foam roller is pictured with the three color options in the top right corner. Runners who want to get into foam rolling can purchase this one from Amazon, or find one in their local retail story.
This foam roller from Amazon is affordable and will get the job done well. You can also find rollers in most retail stores in the exercise section.

Check out this guide from Mayo Clinic for a list of basic exercises to start with.

Precautions to take

Avoid joints and connective tissue. Foam rolling can put undue stress on these area and potentially cause injury. Remember, muscle is what benefits from this practice, so target the muscles that support the tissue or joint problem area.

Be cautious with pressure. It shouldn’t be excruciatingly painful to get through your foam rolling routine.

Never foam roll an injury. Doing so will be painful and can exacerbate the problem. Seek medical advice ASAP if you think you have an injury.

What’s up next?

Our tool box for recovery isn’t empty yet. Up next we’ll look at how to respond to an injury using the R.I.C.E. technique. If you missed last week’s post on stretching, find that here.

And have you found us on Facebook yet? Our community and winter challenge are in full swing, and we’d love for you to join. It’s never too late to jump in.

Stay happy and stay healthy, runners!

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How we held a successful coat drive to help kids in Toledo

Endurance Athletics is proud to announce that we just wrapped up our first ever coat drive! Our goal was to help the children in our own backyard struggling with even keeping warm through these cold winter months, and we believe it was a huge success.

Read on for more information on why we did it, how we did it, and how you can help too.

An opportunity to help

In 2020 Endurance Athletics partnered with Racing for Recovery to sponsor and facilitate a youth fitness program for the children of That Neighborhood Church (TNC), in downtown Toledo.

Two kids play a card game at That Neighborhood Church in downtown Toledo.

The children of TNC’s school program are fun, bright, and absolutely hilarious. But they are also located in one of the hardest hit areas of not just Ohio, but the whole country.

With median household incomes below $14,000, Toledo’s 43604 zip code fell under the top 10 poorest zip codes in the nation in 2017. More recent census data continues to show a bleak reality for Toledo residents with 52% of adults and a staggering 80% of children below the poverty level.

In 2017 Toledo ranked in the top 10 poorest cities in the U.S. for median income.

As families struggle through poverty, priorities can shift to base survival. Many kids in our program showed up in the harsh winter without coats, hats, or gloves.

This made it impossible to hold outdoor activities, leaving kids cooped up inside when the weather didn’t cooperate. And this was a regular problem according to TNC staff.

We knew we wanted to help.

How we held the coat drive

We found four businesses in the Toledo area that volunteered to be drop sites for coats, and we put regular cardboard boxes outside.

Special thanks given to those businesses: MPS Group, Cooley Canal Yacht Club, Cribs to Crayons, and Kroger in Lambertville.

The coats began to roll in! Over a three-week period, we collected items as the boxes filled.

And on January 9th, Endurance Athletics donated close to 100 coats, hoodies, hats, scarves, and gloves to That Neighborhood Church for distribution to the community.

A man and woman stack donated coats on top of wrapped boxes which were used to collect the donated items.
Matt Hofbauer and Sarah Kegg of Endurance Athletics drop off coats to That Neighborhood Church after three weeks of collections.

The takeaway

This act of kindness left us so happy and humbled. It was inspiring to see the coats stack up each week, knowing they would benefit families in our own backyard. Now these kids can be warm, safe, and able to play outside in any weather.

We’re all aware of poverty, but it’s still shocking to see the impact first-hand, as we did during our work at TNC. To see this level of poverty right down the road was heart-breaking.

And it’s a strong reminder that opportunities to help can present themselves in all areas of our lives. One of Endurance Athletics’ key tenants is exercising a Big Heart. The time and effort it takes to help others is usually minimal and worth every second.

To those who donated and made this coat drive a success, we thank you from the bottom of our hearts. To That Neighborhood Church, we salute you for the opportunities you provide these kids every week.

How you can help, too

Subscribe to our newsletter and find us on social media so you don’t miss an opportunity to give back. We’ll regularly feature opportunities right here in Northeast Ohio and Southeast Michigan.

There are many ways to get involved right now. If you made it this far and want to go further, reach out for volunteer opportunities or donation information.

A woman interacts with a group of four kids outside at a park.
We are always looking to expand our volunteer base and identify new ways we can help.

Many hands make light work. It is amazing what we can accomplish when we come together as a community.

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Dynamic and static stretching: Use both for ultimate recovery

Woman in sports bra and running shorts lunges on a pier. Fluid lunges are a great form of dynamic stretching and are best done before your workout.

Dynamic and static stretching are the two main styles of stretching, and both are essential for athletes. It’s critical that you know when to utilize each technique and how to perform the stretches properly.

We chose this topic as the first deep dive in our Recovery for Runners series because it’s that important. Every. Single. Run. should be accompanied with stretching, both before and after.

A man in blue racing tights, black shorts and a black shirt with a racing bib stretches with legs wide, reaching for his left calf. Stretching is not an option
Stretching can either be used during warmup or cool down. Properly stretching can ease muscle soreness, improve flexibility, increase range of motion, and enhance spatial awareness. Skipping is not an option.

In this post we’re going to look at the differences between dynamic and static stretching, what they’re good for, when to do them, and what to be careful of. We’ll also take a peak at the next level of stretching beyond these two basics.

Dynamic Stretching

This style is done before your workout, as part of the warmup. Dynamic stretching is especially helpful before high intensity workouts like speed training or hill work.

This style uses movement to stretch muscles. You don’t want to hold any stretch. It is a fluid, “dynamic” movement.

The key to dynamic stretching is to keep moving – you don’t want to hold any stretches. Reach that point of properly stretching your muscles then instantly release. Fluid lunges and arm swings are good examples of dynamic stretches.

Dynamic stretching is best pre-workout because it warms and prepares your muscles, increases your range of motion, and improves your spacial awareness. (Spatial awareness = being aware of your body in space).

Those three benefits translate to better control of your body and a lower chance of injury.

One warning on dynamic stretching. Stay in control of the movement. Push yourself too much and you can end up doing more harm than good.

Static stretching

Static (or stationary) stretching is best done post-workout right after your cool down. This style helps to improve flexibility and range of motion, and it can ease pain and stiffness.

These stretches are held for an extended period of time, and breath should be used as a tool to deepen the stretch.

A man in a white runners tanktop and blue basketball shorts sits on a track with his back to the camera, reaching for his left foot which is spread to the side. This is a good example of static stretching, which is best done after a workout.
Static stretches are the most common form of stretching, though they’re best done after a workout (not before). Positions are held for 30 to 60 seconds while breathing into the posture.

You’ll want to perform the stretch with some resistance, but never to a point that becomes painful. Try to hold each stretch for 30 seconds to a minute while maintaining calm and steady breaths.

The overall experience should be pleasant and relaxing, while at the same time you should be able to feel the target muscles being stretched.

Dedicate five minutes minimum to static stretching after a light run. After higher intensity runs (or if you’re emphasizing recovery), then budget ten to fifteen minutes and your body will thank you.

Two warnings on static stretching. Never bounce or force a position, which can overextend the muscle and cause injury. Secondly, holding a stretch for too long can also lead to cramping. Don’t push it.

Dynamic vs. Static, and beyond

To summarize, dynamic (fluid) stretching is the best way to warm and prepare your muscles before a run, but remember to take things slow and stay in control.

Static (stationary) stretching improves flexibility and can ease muscle soreness after a run, but be sure not to force a stretch or hold it too long.

These two basics are the tip of the iceberg when it comes to stretching. If you have an area giving you trouble, dive deeper. There are ways to target that muscle specifically. This document from FitKit highlights a ton of different static stretches.

A woman in black tank top and shorts and white running shoes is crouched down on one leg, with the other extended out and she is reaching with her hand to grab her ankle, stretching her back and hip. She is on a patch of grass with a city view in the background.
There are probably a dozen stretches for each muscle or muscle group in the body. Use stretching to target areas that are stiff or troublesome for you.

The next level of stretching dynamically is called ballistic stretching. It uses momentum to push past your typical dynamic stretch.

I chose not to go into detail about ballistic stretching because it is very advanced and should only be done under supervision. However, advanced athletes are encouraged to delve further into the topic or reach out with questions.

What’s up next?

Now that you can check dynamic and static stretching off of your need-to-know list, we can look ahead. Up next in Recovery for Runners, we’ll discuss foam rolling – a practice every runner needs to try.

And we’re excited to announce a separate upcoming series to champion our “Strong Mind” emphasis. We’ll be discussing mental health, positivity, time management, and much more. Stay tuned!

The best way to keep up with new posts and other Endurance Athletics news is by subscribing to our weekly newsletter. We’re always looking to expand our community of happy, healthy everyday athletes, and we’d love for you to join us.

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Recovery for runners: How to stay healthy and happy

Recovery for runners is ESSENTIAL – from day one through the rest of your journey. Good runners don’t just think about recovery after a workout. You need an overall recovery plan.

A recovery plan should include techniques done before and after your workouts, as well as best practices to aid overall healing and wellbeing. That’s what we’ll be looking at here in this first post of a new series.

Remember, a healthy runner is a happy runner.

The recovery toolbox for runners

A man in a racing shirt and bib and running shorts runs with his arms swinging, face red, and sweat dripping from his face. The harder an athlete pushes themselves, the more important recovery begins.
The harder you push yourself, the more essential a thorough recovery plan is. Athletes of all levels should be focused on healing and rest – before and after runs, as well as in their general everyday life.

Before your runs

Proper nutrition. Make sure your body is fueled before lacing up your shoes. This can be done by maintaining appropriate calorie intake, making good food choices, and by adding a pre-workout meal before runs.

It’s important to note that some foods are specifically beneficial to runners – more on that here.

Proper hydration. Dehydration is a major risk to runners. To combat that, maintain adequate hydration everyday, prioritize water while running, and pay attention to your electrolyte levels.

For our complete guide on hydration and electrolytes, click here.

Dynamic stretching. This form of stretching is done during a warmup and uses movement to help stretch the muscles. We’ll be diving into this topic next week.

After your runs

A woman in athletic leggings and tennis shoes, seen from the legs down, stretches forward, with her finger tips near her tennis shoes. Stretching is an essential part of recovery for runners.
Static stretching promotes recovery, especially when done after a workout.

Static stretching. This style of stretching is how people frequently picture “stretching.”

It involves a longer hold of the stretch while breathing, and is best done after a workout rather than before.

More on this later.

Post-workout meal. This is especially good after a long or hard run. You want a good balance of carbs, protein, electrolytes, and fuel. For more information, check out our previous post on meals specific for runners.

R.I.C.E. This acronym stands for rest, ice, compression, and elevation. If you suffer an injury on the trail, keep these four things in mind. We’ll dive deeper into this later on in the recovery series.

Overall practices that support recovery

Sleep. This cannot be stressed enough. Make. Sleep. A. Priority. This means taking enough time to get a full 6-8 hours of sleep, and to identify any issues that are deterring you from getting good sleep.

A woman in a running t-shirt and shorts power walks or jogs through a park with green grass and trees in the background. Recovery runs are an important part of recovery for runners.
For a recovery run, you’ll want to reduce mileage and/or intensity. These can (and should) be sprinkled into your training plan weekly or bi-weekly. For more intensive training, you can take a whole week of recovery runs.

Recovery runs & recovery weeks. While making your original training plan, you hopefully included regular recovery runs – days where you reduce mileage or intensity.

When training heavy, you may need a week rather than a day.

We’ll examine these further on in the series.

Tapering. This is a technique done before a race that allows you to fully recover from training and feel fresh on race day. You do this by reducing the amount and intensity of your runs. We’ll dive further into this soon.

Mental health checks. Recovery extends beyond the physical realm. Take your recovery days or specific techniques to also check in on your mental health. Doing so will promote further growth and self-improvement.

Time management. Training plans can be time consuming, and when life gets busy, recovery is easy to skimp on. You may be able to review how you spend your time, and find that by giving up menial things (like Facebook checks) you have all the time you need to include proper recovery techniques.

For specific suggestions on time management, check out this guide from SkillsYouNeed.

Recovery for runners must be a mindset

For runners, recovery is just as important as the running itself. It must become a mindset to properly care for the body that you’re working so hard.

A graphic of the human brain made up of words like "meaning" "observation" "thought" "habit" "feeling," etc. Runners have to think of recovery as a total mindset versus something they do before or after a run - it should be an overall priority on healing and rest.
Athletes with a recovery mindset place importance on healing and rest, both physically and mentally. If the goal is to improve, then recovery is a necessity.

The most important thing to remember is that recovery is way more than five minutes of stretching after a run, or a rest day once a week.

Recovery is your body repairing and adapting to the stress of training. It’s your muscles healing stronger than before. It’s your time to practice self care and check in with your mental health.

Recovery is when the real progress is made.

Up next in our recovery series

Recovery is so essential that we’ll be digging deeper into a few of the essentials in the coming weeks: dynamic and static stretching, foam rolling, R.I.C.E., recovery weeks, and tapering ahead of a race.

Be sure to stay tuned.

Subscribing to our email list is the best way to keep up with new content, as well as learn about upcoming virtual races and the other projects hosted by Endurance Athletics.

Stay healthy and stay happy, runners!