run26 » Dale http://run26.net Fri, 03 Sep 2010 17:25:21 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Shelby’s Sprained Ankle http://run26.net/2009/11/shelbys-sprained-ankle/ http://run26.net/2009/11/shelbys-sprained-ankle/#comments Wed, 04 Nov 2009 20:11:57 +0000 shelby http://run26.net/?p=302 After Shelby severely rolled his ankle (Grade 2 sprain) during his long run at the Redmond Watershed we immediately went to work on getting him back to running ASAP.  He started icing and elevating the ankle soon after the incident and put on some compression socks, which he’ll wear for the next [...]

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]]> After Shelby severely rolled his ankle (Grade 2 sprain) during his long run at the Redmond Watershed we immediately went to work on getting him back to running ASAP.  He started icing and elevating the ankle soon after the incident and put on some compression socks, which he’ll wear for the next few weeks to help reduce inflamation and circulation.  After a day of icing,  I massaged the ankle to release the Peroneous muscles that were in contraction.  We had him do a lot of range of motion movements and toe raises.  After 48 hrs he was able to get up on his toes without pain and we had him running for an hour that night.  He continues to ice, elevate, wear compression socks, do his range of motion exercises and get bi weekly massages.  He’s been running 50 miles a week for the last two weeks without pain and only missed two days of running.

]]> http://run26.net/2009/11/shelbys-sprained-ankle/feed/ 0 IT Band http://run26.net/2009/08/injury-prevention/ http://run26.net/2009/08/injury-prevention/#comments Sat, 15 Aug 2009 16:23:32 +0000 admin Nam ultricies mi nec eros placerat pulvinar. Sed cursus turpis vel ligula cursus porta. Donec mollis lectus id quam lobortis vestibulum. Proin ullamcorper ultricies sollicitudin. Phasellus pellentesque lectus vel diam sagittis aliquam. Sed eget adipiscing To help recover from IT Band syndrome you must release the muscles around the Iliac Crest which include the Glutes and Tensor Faciae Latae. Also have your running shoes checked to make sure your in the proper type of shoe. You can also use an IT Band [...]

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]]> To help recover from IT Band syndrome you must release the muscles around the Iliac Crest which include the Glutes and Tensor Faciae Latae. Also have your running shoes checked to make sure your in the proper type of shoe. You can also use an IT Band strap to help you get back on the road and make sure to stay on flat surfaces.

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