Saturday, February 21, 2009

First Practice

Welcome to the team! I'm Coach Pete and if you weren't able to make our first practice today please email me peter.celonaii@gmail.com so I can bring you up to speed. We had an awesome, enthusiastic turnout of 21 people. Please post and share anything you think is beneficial to the team. Thanks again for your participation!
Posted by at

3 comments:

  1. frankFebruary 23, 2009 at 9:52 AM

    so i already started suffering from a hurting knee :-(. saturday after the run, it really hurted, outside of the right knee. stairs were a hell. so i went to buy a brace which helped me through the rest of saturday. sunday i went wall climbing, which a do twice a week, and that went all fine, even though there is a lot of knee bending, jumping off the wall during bouldering etc.

    so my question is, what to do? i was thinking of taking it really easy this week, maybe just do a run twice?

    and of course drink all the water, stretch, etc

    ReplyDelete
  2. PeteFebruary 23, 2009 at 12:25 PM

    Frank, where is the pain? Is it in the front? If it is it is common for first time runners. Good idea with the knee pad, that will help keep it stable. Also:

    1. Consider icing it for 15 to 20 minutes with your knee slightly elevated, twice daily, especially after exercise. Use a towel between your ice bag and skin.

    2. Take it easy this week! Walk or swim part of your mileage and avoid bending the knee extremely, such as jumping and landing off a bouldering wall.

    3. Stretch and do knee/leg strengthening exercises like straight leg lifts. Lie on your stomach, arms crossed in front of you. Raise slowly either leg to a 45 degree angle, hold and lower. Repeat with other leg. 10 each leg if possible.

    4. Take the time to really do all of those calf and hamstring exercises.

    5. Consider more stable shoes at Philly Runner because over-pronation (flattening of your feet while you run) might be causing part of the problem. Talk with them about your stride and proper landing per foot for you.

    6. Orthotic or shoe inserts can be very helpful too, also bring up at Philly Runner.

    ReplyDelete
  3. frankFebruary 23, 2009 at 1:24 PM

    hi pete,

    thanks a lot.

    the pain was: if i touch the lower end of my kneecap, and then move to the right (right knee), the most outward point.

    i know not to have the best feet so that may cause it. never had a problem during hiking though -and i did quite a few multiple day backpack trips

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)