From Caring Medical – Sports Injuries – NSAIDs: Why We Do Not Recommend Them:
The following statement comes from a well-known sports medicine book that has gone through five printings. “In spite of the widespread use of NSAIDs there is no convincing evidence as to
their effectiveness in the treatment of acute soft tissue injuries.” (Bruckner, P. Clinical Sports Medicine. New York City, NY: McGraw-Hill Book Company, 1995, pp. 105-109.)This is a true statement, but definitely not strong enough. More appropriate would be something like, –In spite of the widespread use of NSAIDs there is substantial evidence that they hamper soft tissue healing.–
In the past, I have used NSAIDs in my marathon training quite regularly. I don’t have anecdotal evidence that they hampered healing. My specific problem with taking NSAIDs (generally Ibuprofen) was that I would tend to not be conscious of pain from injury and run through it, causing additional damage which would take longer to heal, which would require additional NSAIDs to relieve the pain from.
In this last build-up of 1400 miles, I have probably taken 2800 mg of Ibuprofen for joint or muscle pain the entire time. Whenever I have, I have made sure to not run during its dose-duration of 4-8 hours, which usually means that I take it before bed or on a rest day. While this strategy doesn’t resolve the slow healing problem, it at least ensures that I do not compound the injury.
Some more discussions of NSAIDs:
- Ibuprofen, bah – “Hmmm. Pain. Or Dialysis Forever”
- Is it okay to take NSAID after a workout?
Streak day 51. 7.51 miles in 1:15:00.
For my last two runs on the treadmills at work, I’ve actually been using the “cool down” as an actual cool down. I ran 1 mile in 10 minutes, then reset the treadmill (60 minute session limit) for another 60 minute session at 6.1 mph, at a 1% incline.
When the hour was finished, I jogged the cool down at a -3% incline. Hopefully, this accomplishes two things: 1) actually gives my muscles a chance to cool down, 2) builds a little quad strength from the downhill running motion. I’ve haven’t had a major problem with my knees so far, so building up quad strength is not a primary concern, but I figure that any strengthening that I do can help keep it that way.
1 mile in 10 minutes at 1% incline (10′00″)
6.08 miles in 1 hour at 1% incline (9′53″)
0.43 mies in 5 minutes at -3% incline (11′38″)
RunningAHEAD – Strings_n_88keys’s log: View course: 1% Precor 966i, -3% cool down.
Tags: streak
My return to physical therapy after the MRI results was better than I expected. I’ve run 18 miles in the last four days and I’m more “motivated” to keep up with my physical therapy exercises. We’re reducing the schedule down to 1 time per week, just to monitor progress.
I do, however, need to add a couple of my stretching routines back in.
I also woke up early this morning to do 3.0 miles in 29:30 (9′50″ pace). Day 30 of the running streak, day 7 of the physical therapy exercise streak.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Tags: streak
I intended to go outside to walk 2 miles, despite my back being pretty tight still. Leaving the gym, I had to decide whether I wanted to bring my iPod Classic (arm band) and phone with me (no pockets). Doing so would have guaranteed that I wouldn’t have run. However, I left both behind.
I started out at a nice trot, just enough to roll the feet forward for a smooth transition. By the 0.2 mile mark, I was down to an average pace of 8′53″. By the end of the first mile, I was down to an 8′37″ pace. My second mile was at an 8′14″ pace. My limiting factor quickly became aerobic capacity with lungs and heart. Much more than 2 miles and I would have hit a pretty hard wall.
Now that I’m finished with the run, my back (and lingering sinus infection) actually feels better than before.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
I walked 1.5 miles on the treadmill yesterday and 2.1 miles this morning outside. That was enough to fire up some part of my leg on my left side. So, for the next week, I’m not supposed to walk. Or run, of course. Nothing from a standing position. Bike might be an option, but given the pain when attempted at the physical therapist’s office, it doesn’t seem very promising.
I bought a heel cushion (insert) for my left heel at the physical therapist’s recommendation to see if it makes a difference in walking… It does, but I still feel the pain.
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