2019 5A Boys State Cross Country Champions
1. Rate your pain level….10 being you need to go to the ER you are in excruciating pain. 1 being you barely feel anything but there is something dull and achy. On this scale if you find yourself unable to run and in about a 6 or above pain…then you need to email me right away and tell me what happened.
2. If school is in session and Jason Dayton our trainer is around…please go see him. Do this AFTER you do step one and contact me. Coach Stenbeck should be the FIRST person you tell unless it is an ER type of emergency. If you need to see a PT because we are out of school, same as before tell me first (email/text), then head over to PT and find out what can be done. Lisa Bradford at Ascent Therapy helps us a lot. Her number is 303-978-9200 her place is on Bowles across from Target.
3. If you have some achiness and yeah it hurts, but you can run without changing your gait much, then make sure you ice and rest a day and then resume running. Epsom salt Ice baths and heated baths are working well to reduce inflammation and promote healing. Many on our team have used those to some degree of success in getting rid of some aches and pains.
4. It’s very important to do the extra work we do to try and prevent injuries… WARMING UP is vital to staying healthy. MYTRL and leg swings and muscle activation is very important. FOAM rolling is key… Core and Leg Routines should be followed correctly. Running on dirt when you can is important as well. During the winter you will inevitably be on more hard surfaces…that being said, please jump on trails when they are dry and safe.
5. Getting Sleep and staying properly hydrated is also very very important to staying healthy.
6. Shin Splints…stretching your hip flexors so you are not hunching over during your running and creating a gait that causes shin splints is important. PLEASE make sure you do the spider man stretch and be sure to warm up your core and hip flexors before you run. Stretching and massage of the lower leg, Icing, compression socks and good shoes are also other ways to help prevent and care for shin splints.