- No pain, no gain! My knee hurts but I’m just going to keep pushing myself! That’s what real athletes do.
The Truth: Never ignore what your body is telling you. Whether it’s a sudden sharp pain or a lingering dull pain, you need to pay attention and address the cause. It may only be a strain that requires a few days rest, but it could also be a sign of something more serious. If a pain persists, seek out a doctor’s opinion. Diagnosing the pain early on can prevent long-term injuries later.
- Just jump right into it! There’s no reason to ramp up my activity level… I’m ready to go!
The Truth: There is such a thing as too much, too soon. You should not increase your activity level more than 10% each week. Sudden jumps in activity increase the likelihood of injury. Likewise, sudden increases in your speed or drastic training changes (for example, a switch from jogging to intense intervals) also increase the probability of injury.
- Exercise everyday to the extreme! Rest is for the weak!
The Truth: You should give your body a break at least once a week. Also, you should skip your work out if you are sleep deprived or mentally exhausted.
- Broken-in shoes are the best. These have been my favorite running shoes since the Clinton administration!
The Truth: Old shoes may be superficially comfortable, but they lose arch support and shock absorption over time. This can lead to foot, ankle and joint injuries. Purchase new running shoes (not tennis or cross trainers) every 350 - 450 miles.
- I can eat crap because I run a lot! Pass me the KFC! I’m a runner!
The Truth: Because of the demands you put on your body, you need to make sure your diet is rich in calcium and healthy fats (especially fish oil). You can still treat yourself every now and again, but most doctors recommend a diet chalk full of vegetables and lean protein.
- I run to lose weight, so I better cut my calories as well. If I go low-cal, I’ll become a lean, mean running machine!
The Truth: On the flip side, you do not want to drastically reduce your caloric intake either. Your body needs the calories for fuel.
- I run so I don’t have to lift weights. What’s the point of strength training when a run works all my lower body muscles?
The Truth: You should strength train two to three days each week. Not only will this improve your health, but it will stabilize ligaments and help to guard against injury. If you plan to strength train and run on the same day, opt to run first.
- I don’t have a lot of time, so I’ll just skip the warm-up. It’s better to get my full run in rather than waste time on stretching or warming up my muscles.
The Truth: Skipping a warm up is one of the fastest ways to injure yourself. Take the time to do and reduce the cardio portion of your workout if need be. Just imagine how much running you will miss if you sustain a quad or calf injury. Better to not risk it.
- Stretch to the extreme! I like to stretch myself as far as I can go to limber up before my run.
The Truth: You should gently stretch to a point of slight pressure rather than full-blown pain. You can injure yourself stretching too deeply.
- Braces look ridiculous and just get in the way. I hurt my knee a few months ago, and despite what my doctor told me, I stopped wearing my brace because it makes me look weird.
The Truth: A knee brace, when worn according to doctor specifications will stabilize compromised ligaments, provide support and prevent further injury. Athletes of all ages rely on braces to speed up recovery and prevent further injury.
About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of braces and supports. To find a quality hinged knee brace, wrist brace, lumbar brace or other quality brace, please visit www.mmarmedical.com.