Forgetting to stretch

2009 started out slow for me, but by spring, life was really taking off. Maybe it’s because I was born in the spring it’s such an energetic time. My body shakes off winter like a heavy coat that’s been worn one too many days. Accumulated body fat starts to disappear and my brain thinks it’s on a lithium diet.

Running had always taken me through all four seasons.  When I left California for New York, all of that changed. There are a few days in the New York winter that are great for running – but not many, and when you run up in the country you end up on trails that leave your ankles deep in mud.   Photo: Nilaya Sabnis

By the fall of 2009, I’d skipped one of my coaching rules too many times – to stretch. Long runs and minimal stretching sent me home limping. While I was hobbling down the Old North Branch Road, I realized that the pain I felt was in the same place and similar to a knee injury I’d had in high school.

Not being able to run… well, that’s like taking my car keys away. Maybe worse.

I went right into physical therapy with Mark Hall of Encore Physical Therapy.  Mark is known among Broadway dancers and actors as the guy to go to.  I also made sure to get weekly acupuncture, massage and chiropractic treatments. The acupuncture increased healing and reduced inflammation. Therapeutic massage released the very tight leg muscles and tendons that I couldn’t get to on my own. Chiropractic adjustments corrected my misaligned spine (from walking a little lopsided) and gave me an endorphin boost. I supplemented with anti-inflammatory and rebuilding herbs and minerals.

I took my downtime to learn new upper body training forms in the gym, and get a new personal training certification, and I started this blog.

The injury kept healing and after two months I got an “ok” to run. I was back again, with one of those elastic knee braces with side supports, but at least I was running, and yes, I was stretching.

Fierce Interval Training

Instead of long runs, I’m maxing out at 20 minutes now. So far, it’s all on a treadmill. The program is fierce interval training.  My strides are longer then they have been in the past and my form is more like a sprinter than long distance runner with arms tight to my torso with a slight twist in my upper body as I run.

My biggest surprise is that my top speed continues to increase. Because of the longer sprint strides and lighter landings, the impact on my knee has been cut way down. 20 minutes of high intensity interval training is giving me better results than my former long runs.

I’m excited to take my new version of “sprint-slow-sprint” outside on country trails this summer.

Living in pain doesn’t belong in a fitness lifestyle. If you are in acute or chronic pain, get someone to do the bodywork that will help get you out of it. Then get someone to retrain you and watch your every move. While you’re sidelined, get really good at something you weren’t good at before – everything can be an opportunity.

Supplementation to reduce inflammation & speed repair

Borage Oil, Evening Primrose, Blackcurrant Seed:  All these contain gamma linoleic acid (GLA) a fatty acid that the body converts to a hormone like substance called prostaglandin E-1 or PGE1. PGE1 has anti-inflammatory properties, acts as a blood thinner and blood vessel dilator and has been used to support the body in dealing with rheumatoid arthritis, eczema, and other forms of dermatitis, as well as other inflammatory conditions.

Bromelain:  An anti-inflammatory most often used for traumatic injuries and surgery. Bromelain reduces inflammation by breaking down proteins in swollen tissues, support the body in lessening blood clot formation and promote healing.

Quercetin:  Counteracts the production of inflammatory agents produced by the body. Quercetin can aid the body in stopping the multiplication of neutrophils  involved in the production of inflammation causing hormones.

Turmeric:  This is the primary anti-inflammatory herb of Ayurvedic Medicine. Laboratory studies have confirmed its anti-inflammatory and anti-arthritic properties.

Ginger:  Is an effective remedy for inflammation and pain.

Other ingredients to look for:  Vitamin A, Vitamin B-12, Vitamin C, Vitamin E, Zinc, Selenium

“Joint Pain and Muscle Repair Formula” from Longevity Health in Manhattan is a complex supplement that I found helpful.

Train your Body. Train Your Mind. Tame your Tongue.

Information on this site is not a substitute for consulting a licensed medical professional or nutritionist. Never begin an exercise, supplement or nutritional regime without consulting your health care provider.