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Finding The Cure

5 12 2009

1. Simply Rest—This is the first thing that I did after the PIM Pasig River Marathon.  For one week, I ate foods rich in carbohydrates and protein, drink a lot of water, and had full-time 8-hour sleep during nighttime. I tried to walk slowly with a limp around the house. It was a painful experience walking for the first week after the race.

2. Massage—Coach Salazar’s deep-tissue massage was finally introduced to my affected muscle on the 2nd week. I think I had 2-3 sessions with him for the duration of 3 weeks. My stiff Peroneus muscles slowly loosened up but there was still some inflammation and pain to other muscle strands located in between the peroneus and calf muscle. Coach Salazar taught me how to stretch my Peroneus muscles.

3. “Water Treatment”—My regular weekly visits to the Laguna Hot Spring in Calamba, Laguna had greatly improved and maintained my endurance level of fitness without much pounding on my legs. During these visits and immersion in the hot sulphuric water for a maximum of 6-7 hours, I did “water jogging”, leg kicking, leg flipping, and then later, swimming. I’ve been to this place for four times already and my stay here were fruitful as I came to meet more people and get more “insights” from the different sectors of the society.

4. Pain Reliever, Ointment & More Protein Drinks—On the third week, I started to take Alaxan FR before going to bed. Charlie Chua, one of the BR Runners with the Professional Group, suggested an ointment, Fastum Gel (Ketoprofen), for inflammed muscles which I’ve been using for the past two weeks. I also maintained drinking milk, Ensure and MILO’s 3-in1 For Adults (2x a day). All of these contributed to my recovery.

5. Join Road Races as Photographer & Cheerer—Watching the runners at the Start and Finish Lines during Road Races and taking their pictures while cheering them gave me the feeling and urge to recover immediately. I believe that positive thinking has a lot to do when someone needs to recover at a faster rate from any setback.

6. “Brisk” Walking & “Slow” Jogging—Last Thursday, I forced myself to an 8.5-Km distance “brisk” walking and jogging even if I felt pain on my affected leg. I was able to finish the distance in almost 1 1/2 hours. My workout was done in the mountains, 70 kilometers east of Metro Manila!

7. Deep-Tissue Massage (More Deliberate)—Aside from Coach Salazar, I have another staff who had been trained as “masseur” by the members of my Elite Team. He gave me a 1 1/2-hour massage after my 8.5-Km workout and I was crying and shouting in pain. The inflammation of my Peroneus muscle had gone but there is a tiny strand of muscle beneath the Peroneus muscle which needs to be loosened and my staff just patiently did the right thing. After an overnight sleep, the pain on my left lower leg is entirely gone!

8. Rest Some More & Start With a Training Plan—My injury is a blessing in disguise as I was able to rest from the grinds of training and joining in the past marathon & half-marathon races. However, I need more time to rest and do strengthening exercises through Pilates, Yoga, and Weight Training before finally hitting the road, track and trails. I will start a training plan for a 100-Mile Run soon!

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8 responses

5 12 2009
marvinrae

thanks for sharing sir jovie! get well soon!

8 12 2009
kingofpots

you are welcome, marvin. this is a case of taking so much when the body needs to have some rest.

7 12 2009
runningshield

Thank you for your very deep analysis and solution to your injury.
This is very helpful and will take note of it for future references ( but i hope i wont use it  )
For a while there i was worried that your injury was really bad but i guess rest , patience and lots of prayer will make you hungry again for more running.
I hope your not going crazy because of no run days and hopefully the pounds are not coming in that fast.
Take it easy.

Raul Patrick Concepcion
http://runningshield.blogspot.com/

8 12 2009
kingofpots

matured runners like us would fall back, rest and re-charge and prepare stronger for the next race to come. yes, i’ve been crazy for not being able to run the way i want, but i did a lot of stretching, basic calisthenics, and leg exercises for the weeks and days. i am lucky that my knees are still strong! see you soon!

7 12 2009
gingerbreadrunning

That’s quite a comprehensive and scientific approach to it Sir Jovie. We’re all hoping you get well soon. Thanks for sharing, so that others with a similar injury would know what approach to make.

8 12 2009
kingofpots

luis, my injury was simply a muscle strain and i could not see any explanation from my running books about such..but what is important is to be able to be moderate in training and races when a runner is within my age..hehehe!

7 12 2009
leaj23

Sir,

I am in the same predicament. Recently I’ve been having problems with my knee – I felt it at the NB Power Run, and malamang, “Runner’s Knee” ito, maybe related to my tight ITB also. I think I have to rest – I’ve been racing all the 21 km races in November instead of doing Sunday LSDs (yikes!). Hard to convince myself to rest though, since I’m training for HK in Feb (siyempre, we runners are hard-headed hehe).

Anyway, I just got back from Singapore (thankfully, I just did 21 km, because my knee acted up again right after) and at the Expo, I saw this “Fit Bar.” It’s a foam roller, very dense and hard but light enough for travel. I bought one for 45 SGD.

You may want to check out:
http://www.thefitbar.com/THE_FIT_BAR.html

I’ve been rolling on the bar for my tight ITBs sa hotel, and masakit talaga – parang deep-tissue honestly. So far, medyo nawawala na yung knots sa side ng thighs ko. You can roll for your glutes, your calves, your hamstrings. Simple bar, but effective.

Thanks, and get well – to us both!

WENCY

8 12 2009
kingofpots

wency, thanks for the tip. be moderate in your runs. also, call the “crazy coach” for another perspective in curing your ITB and knee problems. good lucj & see you soon!

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