Status:
Currently injured with Medial Tibial Stress. The pain is on the inside of the tibia between the calf and ankle. Specifically, I can feel small pockets of inflammation on the edge of the tibia where the posterior tibialis muscle, under your Achilles tendon, connects to the tibia.
Cause:
Ran 13 Miles for time 2 weeks ago. After going back to training logs, it seems as though my "training load" was fine to accomplish the workout and I had been running 4-8 miles in weeks leading up during single runs. Known causes can be: poorly fit or old shoes, muscular imbalances from leg to leg, hip tightness, over-pronation in the foot, poor form, running mostly on hard surfaces, progressing too quickly in distance, and under recovered muscles.
First rule after an injury, look back at training and see what you have done different recently. For me, I have never experienced an injury around my shin but have been running for over 14 years! One month ago I bought a new pair of the same shoes I have been wearing for 4 years without issue. I am weekly working on muscular imbalances through strength training as well as improving form. And training has been progressive to this point. BUT I noticed as I looked back that I have not had a massage or seen the chiropractor in 3+ months (always use training as an excuse to get massages!), and I have not spent the time to foam roll/recover as much as I should. In training, I have added in calf raises every other day to add strength to this area. Over worked calves, under recovered calves and general tightness from not seeing the chiro/masseuse led to this problem. Easy find!
The Fix:
IMMEDIATELY stopped running the next day to keep from "inflaming" the issue. Let my coach know what happened so he could adjust my schedule accordingly. Waited one week to see if symptoms would subside on their own. When the pain did not decrease, scheduled to see the chiropractor and get a massage. Throughout the 1st week I began recovering everyday with foam rolling, compression socks, stretching, and an extra anti-inflammatory diet. Cycling also provided relief as moving increases blood flow which aids the healing process in needy areas.
At the chiropractor, she quickly identified the problem and immediately provided relief through a hip adjustment, foot adjustment, and calf release. Then used dry needling in the irritated area and calf to create small lesions so my body would send extra blood to the area for faster healing. The needles also provide a acupuncture-like muscle tension release. With a little icing, ultrasound work to break up scar tissue, and professional taping of the area, I was already ready to hit the road again for a mid afternoon run (not really). One day later I already feel improvement and look forward to the next run!
Training Adjustments:
Not much!! Apart from not running, and this is why I love multi-sport, my weekly training load did not change and continued as if nothing happened. With bike, swim, and strength training, there are always plenty of options for workouts. The main point in this is that my goals this year did not need change because of an injury. The problem is addressed, the training is adjusted, and we heal to run again. This is the right progression!
Thursday, February 27, 2014
Thursday, February 6, 2014
The Truth about your Unique RMR
Resting Metabolic Rate, or Basal Metabolism, is unique to each individual when you are born. When we refer to our "metabolism" slowing down or speeding up, this is the number we are referencing.
Do you know your RMR?
When we are born our body requires a very specific amount of calories to function at optimal levels. Hormones, brain function, blood circulation, organ function, skin rejuvenation, cell reproduction all require X amount of energy to work properly. This all adds up to our RMR. After our first day of life we begin interfering with our unique RMR calorie number.
Main contributors:
1. What we eat and how much
2. What physical activity
*There are other potential factors such as disease, genetics, injury to name a few that also play a role in affecting RMR.
As most people age we hear, "my metabolism is slowing down" more and more. This metabolism we refer to and RMR are one in the same. As we eat unhealthy foods, our body takes what good calories it is given and works with those. As we lose muscle mass, our body simply doesn't need as many calories to function because muscle burns calories while at rest. And over time our body becomes able to survive on the amount of "good" calories it given each day.
Does this reduction in necessary calories affect my body?
Yes! Again, our bodies REQUIRE from birth a specific amount of calories for optimal performance. If we reduce that amount through poor eating habits and/or lack of exercise then something will suffer. Our body has a priority checklist for every function. When you begin to freeze, your body pulls blood to your core, effectively sacrificing your extremities for survival. Same with RMR. As we reduce good caloric intake, the body sacrifices less necessary functions like skin rejuvenation, digestive processes, potentially parts of brain function, and especially muscle mass.
To Do's for Athletes:
As athletes we put extra strain on our body through exercise. The main way we hurt our RMR is by not putting healthy fuel in our bodies. To make sure we accomplish our workout, RMR is reduced to allocate calories to your workout. The affect of this lower RMR is when we do not workout it becomes easier to gain weight as fat because it takes less food calorically to exceed the lower RMR. As we age it becomes even more important to raise your RMR to combat weight gain and/or muscle loss.
1. Eat More - This may cause initial weight gain BUT will fuel your body and begin raising your RMR to match the new intake. Over time you will stop losing weight and be able to build AND maintain muscle mass which will in turn burn more calories. Eventually leading to weight loss/better weight management
2. Build Lean Muscle - This will only happen with more food so EAT!
RMR takes a significant amount of time to reduce or adjust. From an athletes perspective, the best weight management tool is using exercise to manage weight.
Do you know your RMR?
When we are born our body requires a very specific amount of calories to function at optimal levels. Hormones, brain function, blood circulation, organ function, skin rejuvenation, cell reproduction all require X amount of energy to work properly. This all adds up to our RMR. After our first day of life we begin interfering with our unique RMR calorie number.
Main contributors:
1. What we eat and how much
2. What physical activity
*There are other potential factors such as disease, genetics, injury to name a few that also play a role in affecting RMR.
As most people age we hear, "my metabolism is slowing down" more and more. This metabolism we refer to and RMR are one in the same. As we eat unhealthy foods, our body takes what good calories it is given and works with those. As we lose muscle mass, our body simply doesn't need as many calories to function because muscle burns calories while at rest. And over time our body becomes able to survive on the amount of "good" calories it given each day.
Does this reduction in necessary calories affect my body?
Yes! Again, our bodies REQUIRE from birth a specific amount of calories for optimal performance. If we reduce that amount through poor eating habits and/or lack of exercise then something will suffer. Our body has a priority checklist for every function. When you begin to freeze, your body pulls blood to your core, effectively sacrificing your extremities for survival. Same with RMR. As we reduce good caloric intake, the body sacrifices less necessary functions like skin rejuvenation, digestive processes, potentially parts of brain function, and especially muscle mass.
To Do's for Athletes:
As athletes we put extra strain on our body through exercise. The main way we hurt our RMR is by not putting healthy fuel in our bodies. To make sure we accomplish our workout, RMR is reduced to allocate calories to your workout. The affect of this lower RMR is when we do not workout it becomes easier to gain weight as fat because it takes less food calorically to exceed the lower RMR. As we age it becomes even more important to raise your RMR to combat weight gain and/or muscle loss.
1. Eat More - This may cause initial weight gain BUT will fuel your body and begin raising your RMR to match the new intake. Over time you will stop losing weight and be able to build AND maintain muscle mass which will in turn burn more calories. Eventually leading to weight loss/better weight management
2. Build Lean Muscle - This will only happen with more food so EAT!
RMR takes a significant amount of time to reduce or adjust. From an athletes perspective, the best weight management tool is using exercise to manage weight.
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