Madison Group Trip Update

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Madison's John Nolen Bike Path Photo: Zane Williams-GMCVB
We will depart KC Friday evening, Nov. 8th and head to Des Moines or Iowa City for the night. Hotel TBD. PBers will then head to Madison on Saturday morning.

In Madison, PBers are staying at the Best Western Plus Inn on the Park which is only 0.1 miles from the race start/finish and in proximity to all the fun. Hotels in that area are selling out so book your room ASAP through the marathon website. Please note, you cannot book through the hotel website for marathon weekend.

The van will head back to KC on Monday morning Nov. 11th. Van, Iowa hotel and pre-race dinner details TBA. Stay tuned!

The Low Down on Shin Splints

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Shin splints refer to shin pain that can occur on the inside or outside portion of the shin bone (tibia). Runners tend to have pain along the inside edge of the tibia (medial side). The official diagnosis is referred to as Medial Tibial Stress Syndrome (MTSS).

MTSS is most often the result of overuse of muscles that flex the foot and toes. These muscles can become tight and inflamed. The pain can be considerable as the muscles pull on the lining of the tibia. If left untreated, it can lead to a stress fracture. If pressure builds up in the compartment around the muscles it can lead to posterior compartment syndrome.

Signs and symptoms of MTSS
Early symptoms include shin pain at the beginning of a run that tends to go away (but not always) only to return towards the end of a long run or after the run is complete. Aggravating factors include running and jumping activities.

Causes of MTSS
Running injuries are usually caused by a combination of factors, but MTSS is almost always associated with training error: too much too soon! Improper foot wear and muscle imbalances in strength or flexibility can also lead to dysfunctional movement that stress the muscles.

Treatment of MTSS
If you experience symptoms of MTSS, early intervention is key. Here are some steps to follow:
  1. Employ rest, ice and compression socks.
  2. Contact coach Amy for an adjustment in training plan.
  3. Schedule an evaluation and treatment with Amy at Sport+Spine if symptoms persist after following steps 1-2. Amy will help determine the cause, treat the soft tissue with release techniques and create a program to eliminate dysfunction to get you back to running.
  4. Contact your doctor if you have sharp pain to touch on an isolated spot of your tibia as this may indicate a stress fracture.The only way to confirm is with a bone scan. X-ray imaging can confirm stress fracture only after the bone has started to heal and this may be weeks after the fracture has occurred. 
Prevention of MTSS
  • Dynamic stretching of calves and big toe in all 3 planes. 
  • Functional strengthening of calves and toe flexors. 
  • Correction of foot abnormalities.
  • Correction of running form errors.
  • Proper shoes for foot type.
  • Sound training practices. 

Runners in KS have DIRECT ACCESS to Physical Therapy

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On July 1st, the state of Kansas finally enacted a law for direct access to physical therapy services! This means that you no longer need a doctor's order to see Coach Amy for physical therapy evaluation and treatment. This will save you time and money. Use the following criteria to determine if you need physical therapy:
  • Pain following a run that continues more than 48 hours
  • Pain rating higher than a 3 out of 10
  • Recurring pain during/after running that occurs for more than three runs
  • Pain that does not resolve with ice and rest
  • Pain that is increasing in frequency, intensity or irritability (taking longer to subside)
  • Feeling the need to take NSAIDs in order to run (a big no no)
  • Pain that causes you to limp or change running form
If you aren't sure whether you need PT, contact Amy at amy@sportspinekc.com. To make an appointment, please call the Sport and Spine office 913.642.7746 and request an evaluation with Amy. Be sure to let them know if you are member of Personal Best. Depending upon the time of year, Amy can be booked up to three weeks in advance. Cancellations occur regularly, so getting on a waiting list is always a good idea.

PB Podium

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Mike B. with his daughter at the Glow Run
PBers are busy racing late spring marathons and summer fun runs! Pat and Marc both completed the Grandma's marathon. Pat in a time of 3:33:53 and Marc in 3:38:21. Marc placed 15th in his age division and surpassed his BQ by 11 min!

Mike ran the Glow run with his daughter and turned around the next morning to run the double road race along with Greg, Amy S., Allison and Dave R.
Double Road Race 2013

Ice Bath How To

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When I mention ice baths to my patients and runners I usually get rolling eyes and a few choice words about shrinking male anatomy. Despite initial apprehension and the first 3-5 minutes of sheer pain, ice baths are worth their torture ten fold and many a naysayer who has tried it swear by this seemingly cruel modality.

Ice baths are one of the best ways to help decrease the inflammation process that accompanies microtearing of the muscles following long runs. They decrease muscle soreness and boost post-run recovery.

I"m personally a big wimp when it comes to cold, but over the years I've turned science into an art to make the process somewhat bearable.

Coach Amy's Ice Bath Tips

  1. Wear warm clothing from the top of your head to your waist. Yes, that includes a hat, gloves and turtleneck. In the winter I add a sweatshirt layer. The rest of you...naked as a babe. 
  2. Prepare a hot mug of tea or coffee to sip on during your soak. Plastic mugs are safer for obvious reasons.
  3. Grab a good book - I recommend staying away from electronic ones, but I've been know to risk it! 
  4. Sit in the tub BEFORE you turn on the water or add cubes. Stepping into an already filled tub...well you try it and get back with me on how long it took you to get in. 
  5. Turn on the cold tap and let it creep up to your waist. Add cubes.Wimps should start with cold tap water - try adding cubes another day! 
  6. Grit your teeth, scream, meditate - do whatever it takes to get through the first 3-5 minutes. Yes that ache in your feet/toes that feels like they are breaking...that is normal. 
  7. Enjoy your book and set your watch for 20 min. Your numb now, so take heart that all the magic of the cold is doing its work.
  8. Take a warm shower.
  9. Do some gentle dynamic stretching (only if you've done step 8).
  10. Take a nap and enjoy the rest of your day! 
Happy Bathing!