Minute 1: Your injuries deserve PEACE and LOVE
At some point in the 1980s, an idea started to circulate that throwing rice outside a wedding could harm birds. Brides began doling out seeds to their guests instead, and rice was left behind in the pantry. At around the same time that rice lost favor among brides, athletes began subscribing to the theory that RICE (rest, ice, compression & elevation) was the best remedy for nagging injuries. But just as rice was phased out at weddings, the prescription of RICE is no longer the go-to solution for athletes. A lot of research has cast doubt on its efficacy and 2 new successors are now recommended by trainers: “Injured? Try a little PEACE and LOVE.” The first acronym consists of the following elements. “Protect” the injured tissue by limiting movement for 1 to 3 days. Reintroduce movement back as early as possible to facilitate a swift recovery. “Elevating” the injury drains excess fluid, and “avoiding anti-inflammatories” promotes the natural healing process best. Chronic inflammation should be managed with medication, but acute inflammation due injury enables your recovery. See why it’s necessary in “Why icing a sprain doesn’t help, and could slow recovery.” “Compression” prevents further hemorrhaging, and “education” ensures you know what steps to take next. The second acronym is LOVE which begins with “load” -- adding mechanical stress back in a limited capacity to promote tissue growth. Stay “optimistic,” as your mindset has a major effect on your symptoms and degree of pain experienced. “Vascularization” gets blood into the injured area, carrying the building blocks of tissue repair with it. Finally, return to normal “exercise” as soon as your pain dissipates.
Minute 2: You should focus on aerobic endurance, not speed, for a fast kick
There’s no more exciting finish on the track than watching an athlete blaze by the competition on the final lap with a finishing kick. Runners with that speed and confidence are content to lag behind the lead group until the race is on the line. Most of our running friends watch a world class kick and mutter: “I would love to have that kind of speed.” Surprisingly, for Olympic athletes and weekend 5K warriors, finishing strong has more to do with endurance than speed, according to this new story from Podium Runner: “