I read that ice is great for swelling, can i buy some sort of ice pack that i can wrap around different parts of my legs to help ? (instead of some ice cubes wrapped in a tea towel)
Thanks for any tips....
So, i'm overdoing my half marathon training a little, getting some slight pain in the lower calf after doing 13k's, dont think it's serious, i just need to rest for a few days....
You can buy packs in various sizes. They contain some glycol like blue/green jelly. Freeze it in your freezer and apply.
"Cool Pack" they are called, or something similar. Blue freezable gel, contained in sturdy plastic.
Can be found in the Migros and I think too, the Coop and most likely in all the main trading centers.
Usually found somewhere close to the batteries, light bulbs, that sort of thing.
Very handy they are nice and squashy, so if your freezer is a bit full, like mine, you can still coax them in. Convenient things really.
Try a bag of frozen green peas. Works for me.
Most any Apotheke would have them too.
Just make sure that you have a cloth or tea towel between your ice pack and skin to prevent a "freeze on". BTW - if you're getting a regular pain in the same area, back off a little or adapt your training routine, your muscles are trying to tell you something.
Thanks for the info, it's just a new pain that appeared last Friday, i overdid it a bit that day...
Hey grimmus,
considering its only something that appeared since you have increased to 13k I would say its just the usual muscle soreness from upping the mileage. Make sure you are stretching out properly before and after a long run.
I'm nearing the end of my training for marathon in October and after my long runs, my legs feel very tight and sore. If you feel like its just muscle pain (and not serious injury) I would suggest a sea-salt bath as that will take reduce muscle tension in the legs and helps to get rid of any toxins in the body.................I swear by them!!
Happy running,
Von
We have had this discussion earlier on the forum: "proper stretching" should be done after the run.You only need to warm up before the run; it is detrimental to stretch before the run. Atleast that is what the resident experts said.
I have a freezer drawer full of those cool packs. I use them to ice down areas of specific pain (with a very thin cloth layer in between) and also in the tub for ice baths. After all my long runs, I soak for 10-15 minutes in cold water with my entire collection of ice packs in the tub, placed over my legs. It's painful for only a couple of minutes and is very effective at reducing swelling and speeding recovery. Lots of ideas out there on how to properly use ice baths (alternate hot-cold, like w/sauna, coldness of water, etc.). In general though, since I started ultrarunning it's helped my recovery time significantly and this includes melting (or chilling!) away the various aches and pains that pop up.
I've read that info before too, stretching before makes you more vulnerable to injury. A good warm up is what i have started doing instead.
I'm taking physio at the moment and was told to apply Quark or yoghurt to the affected area to reduce swelling and tenderness. I was a bit bemused when told this but - being the type to try anything twice - it really helped cool and calm the area. I've no idea if it was just because it was cool, but it made an immediate difference that ice packs didn't.
A warm - not hot - sea salt bath afterwards does wonders for the soul, too. If you can afford it, take regular massages as well
Never heard of topical application of yoghurt, but how interesting -- will give it a go w/the next injury. Yet another use for chocolate yoghurt!
Agree -- and I can't say that ice baths do anything at all for the soul, except shock it and give it a greater appreciation for warm sea salt baths!
makes a world of difference and has aided me immensely in injury prevention and recovery through very heavy times of training.
Hi guys
i agree with all that is said here, the Ice bath theory is something I don't enjoy either as I used to have them some time ago, but it had to be done straight after a run to reduce the swelling of the joints and muscles and quickens the recovery time between runs.
The oldest treatment I still think is the best is R.I.C.E.
Rest, Ice, Compress and Elevate. Elevation is a great way after a run to drain the lactic acid that builds up in muscle areas and stop painful knots building up in muscle areas and the rest is to stop the damaged, bruised or bleeding tissue and will speed up the scar tissue replacement which in turn heals the damaged area.
Nice to hear a few old friends on here, Basel Dragons running club has now gone over the 100 members mark and runs with between 35 and 40 people most sesions. W also had over 54,000 hits on our website last month for running advice and tips.
Regards to you all.