The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
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The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Steps to Take when you Sustain a Sudden or Fresh Injury

What is this episode about?

INTRO 0-2:20

Amy is going to speak at Garmin Headquarters about injury prevention!

Steps to Take when you Sustain a Sudden or Fresh Injury

Running injuries are going to happen for most of us and we need a plan for what to do.  The sooner we address issues the better the outcome.   For further reading, here is Coach Amy’s Tips on How to Treat an Acute Injury.

Below are steps to address acute injuries in the first 72 hours (assuming you don't need to go to the emergency room for a more serious condition).

Stage 1: 0 - 24 hours post incident

Rest from activity.  If there is swelling and pain, apply ice and compression (such as an ace wrap), elevate the area above the heart, and avoid anti-inflammatories as they delay the healing process.  

State 2: 24-48 hours post incident

The goal in this stage is to decrease inflammation and increase blood flow to the affected area.  

Deep heat is appropriate during this stage and alternating deep heat and ice will increase blood flow to the area.  Epsom Salt baths promote healing. Ice cups help with pain management (see Amy's blog for How to Ice Cup Massage).  In this stage, introduce gentle activity and movement to encourage healing. Note: any discomfort with movement needs to be 3/10 or less during or after.   

Stage 3: 72+ hours post incident  

At this point, you can start the return to activity as tolerated. However, if issues persist, seek help from a professional such as a physical therapist or doctor.  Modalities like dry needling and high intensity laser therapy help promote healing.  It's important to have a physical therapist that specializes in your sport to help you return safely to your activity.

Here are examples of symptoms which DO require Urgent Care or the Emergency Room:

  • If there's a fall involved and there is any concern about a fracture, go to the ER or urgent care

  • Sudden or persistent weakness

  • Inability to support your weight on a limb

  • Uncontrolled swelling

  • Difficulty urinating or bowel or bladder control

  • Numbness tingling in the legs

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