Saturday, February 23, 2008

Does that hurt?

Some soreness and aches due to running are common, especially at the beginning of training.

PAIN DURING TRAINING:
1. Ice: 10-15 minutes 3 times a day to the area. Ice applied directly to skin can cause frostbite. Apply the ice pack (or a bag of frozen veggies) to the area with a layer of material between it and your skin. You may ask: what’s best, ice or heat? In any injury in which there is active swelling early on, ice is best for the first few days after the onset of pain. If swelling goes away after a few days, either ice or heat can be helpful -- whichever seems to help most.
2. Medications: Aspirin or nonsteroidal anti-inflammatories (NSAIDs) such as Advil, Motrin, Aleve, ibuprofen, naproxen, etc., can be helpful for a short period of time for specific pain or body soreness. Certain caution should be used, however. If you are allergic to aspirin or have had problems with ulcers, kidney or liver disease, you should not take antiinflammatories. You should not take NSAIDs right before a run, only after a workout and again 6 - 8 hours later. If you take antinflammatories for 2 weeks and still have symptoms, it's time to call your doctor.

PAIN RELIEVERS DURING LONG RUNS AND ON RACE DAY:
Recent medical research has shown that nonsteroidal anti-inflammatories (NSAIDs) such as Advil, Motrin, Aleve, ibuprofen, naproxen, etc., may be harmful to long-distance runners’ kidney function. Acetaminophen (Tylenol), on the other hand, has been shown to be safe. NSAIDs are thought to increase the possibility of hyponatremia during long-distance running, because they decrease blood flow to the kidneys and interfere with a hormone that helps the body retain salt. Therefore, it is recommended that on marathon day (specifically, beginning midnight before you run) you do not use anything but acetaminophen (Tylenol), if needed, until after you have finished the race, are able to drink without any nausea or vomiting, and have clear-to-yellow urine. Then, an NSAID would be of benefit in preventing postmarathon muscle soreness.


Thanks to Robin for this info!

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