Injury Prevention: Knee/Ankle

[ultrajegi]

I have two pairs - one with somewhat more correction, and also just so I have a spare - and both have held up very well so far (over 2 years). If you bring them back to Dr. Hannaford, he'll repair/renew them for free, I think (replacing some of the foam material). Before that I had orthotics I got in Germany which I've used for many many years (but I wasn't running quite as much as now). Apart from that I think I should be able to use them for quite a while, at least 2-3 more years - they really seem to be quite robust - MUCH better than the ones I got here before that (also custom). The only issues I've had were that the layers separated at some point (probably because I kept taking them in and out of shoes) - but that was very easily fixed with some rubber glue.

Beat

[eseidler]

Hi Beat,

Thanks for the info. I will definitely be in touch with Angelo before my next event! Much appreciated!

Erik

[ultrajegi]

No problem!

You may want to do it at least a week in advance, so that he can do what needs to be done (some of the IT band release made me a little sore - at least in the initial treatment). Either way, tell him what your plans are and he's gonna do the right thing ...

Good Luck,
Beat

[thr3ee]

I'm not sure I can accept Beat's statement of me as a downhill "authority", but I do appreciate the sentiment. I always say that I simply did not come equipped with brakes so the only way for me to run the downhills without hurting myself is "all out" (I make up for it by being very slow at running anything else .

One other technique that I can recommend to practice is something that I use on steep, wide fireroads. I will often weave back and forth as I run down the hill. Think about how you go down a hill when you are learning to snowboard or Rollerblade. You have to be willing to look a little silly and not mind a little extra distance to get down the hill. I also use this technique to slow myself down if I have gained too much speed and feel like I am getting out of control. Of course, doing this along with the raised arm method of "braking" means that I sometimes look (and feel) like a little kid running down the hill making like an airplane ;D.

One other thing that hasn't been mentioned for ankle/foot strengthening is to incorporate some barefoot running into your training regimen. Don't start this unless your ankle/foot is fully healed from any injuries and start slow and easy. A grass field is the best place to start. I will often do a mile or so of barefoot grass running at the end of my shorter runs. This has really helped me to stave off the plantar fasciitis that plagued me all last year.

-Steve

[harrywalther]

one reason the 'weaving' as Steve describes it may work is that it distributes the load of the breaking ever so slightly to use ligaments, tendons and muscles in differing ways. Every microbrake helps recovery - one reason why trail running is so much easier to recover from than road running.

I very much agree with the barefoot running. It doesn't have to be running, either. Just walking around barefoot in the yard will give your feet a wonderful massage.

One more thing about downhill running: You've got to be really, really focused - like you're playing a video game. Calculate every step like you're running through a mine field. I believe that mountain biking really helps to learn this.

Knock on wood - but during my 1 1/2 years of trail running I haven't face planted yet - a claim Steve can't make, although he's better at ass-planting!

(done plenty of that riding my mountain bike, though!)

[thr3ee]

harrywalther said:

Knock on wood - but during my 1 1/2 years of trail running I haven't face planted yet - a claim Steve can't make, although he's better at ass-planting!

(done plenty of that riding my mountain bike, though!)

As if I could let this comment just slide!

I first started running trails about a decade ago and have been running regularly on trails for the past 6-7 years. I can honestly say that I am quite expert when it comes to planting face/ass/whatever-else-you-got, but ALWAYS without serious injury. I can also say the the ratio of my actual falls to "near misses" rounds to zero. One of the things I learned from mountain biking was how to recognize when you can catch yourself from just about going over and when it is best to just take the spill and roll with it. Knowing how to fall properly is as important as knowing how to avoid falling. In fact, one of the first things they teach you in skydiving school is "how to fall and properly hit the ground"

OK, so here is some REAL downhill training for you:

= Run downhill fast
= Fall
= Curse
= Roll
= Run
= Repeat

That's all there is to it. Practice those repeats a few times a week and you'll be surprised at how fast you can get down just about any hill. In fact, I believe Wendell told me that this is the ONLY type of training that makes any sense to do for Barkley. However, the "Roll" section must be done in a patch of saw briers.