Injury Protocol

Injury Protocol
1.       Rate your pain level….10 being you need to go to the ER you are in excruciating pain. 1 being you barely feel anything but there is something dull and achy. On this scale if you find yourself unable to run and in about a 6 or above pain…then you need to email me right away and tell me what happened.

2.       If school is in session and Jason Dayton our trainer is around…please go see him. Do this AFTER you do step one and contact me. Coach Stenbeck should be the FIRST person you tell unless it is an ER type of emergency.  If you need to see a PT because we are out of school, same as before  tell me first (email/text), then head over to PT and find out what can be done. Lisa Bradford at Ascent Therapy helps us a lot. Her number is 303-978-9200 her place is on Bowles across from Target.

3.       If you have some achiness and yeah it hurts, but you can run without changing your gait much, then make sure you ice and rest a day and then resume running. Epsom salt Ice baths and heated baths are working well to reduce inflammation and promote healing. Many on our team have used those to some degree of success in getting rid of some aches and pains.

4.         It’s very important to do the extra work we do to try and prevent injuries… WARMING UP is vital to staying healthy. MYTRL and leg swings and muscle activation is very important. FOAM rolling is key… Core and Leg Routines should be followed correctly. Running on dirt when you can is important as well. During the winter you will inevitably be on more hard surfaces…that being said, please jump on trails when they are dry and safe. 

5.       Getting Sleep and staying properly hydrated is also very very important to staying healthy.

6.       Shin Splints…stretching your hip flexors so you are not hunching over during your running and creating a gait that causes shin splints is important. PLEASE make sure you do the spider man stretch and be sure to warm up your core and hip flexors before you run. Stretching and massage of the lower leg, Icing, compression socks and good shoes are also other ways to help prevent and care for shin splints.  

Comments

Post a Comment

Popular posts from this blog

Live a Story...Leave a Legacy: The opening chapters...

Image
Live a Story...Leave a Legacy: The opening chapters... It would seem the appropriate time for me to finally get some thoughts out on the blog. Having been through team camp, August and now a couple of meets our seasons story lines have become far clearer than they were when I last sat down and attempted to write. I've always been into the stories that our Cross Country seasons create for both the program (plot driven) and for the individual student athletes that drive it (character driven). It often makes for the perfect storm of the characters (you all) reacting to events of the season and changing along the way. Usually a good recipe for interesting stories.  It is in "story" that we sometimes find answers to our own deep questions in life and develop meaning from our past and purpose for our future. Over the years I have seen many student athletes live out incredibly meaningful team and individual stories within the sport of distance running over a year or
Read more

A picture worth a thousand miles.

Image
A Picture Worth a Thousand Miles.  I often think about celebrating.  The feeling of accomplishment, a better drug then anything you will ever find.  This picture is from 2011 and is the moment Brent Vaughn, one of my closest and best friends crossed the finish line at USA Cross Country Champs. It was one of the best races of his life, and one of his biggest victories. You can read the fabulous article by Daniel Petty from the Denver Post by clicking the link here:  http://www.denverpost.com/2011/02/05/brent-vaughn-wins-2011-u-s-cross-country-championships/   In my head this image is what I think of when I think about success. In general the photos of runners crossing the finish line celebrating the effort and feeling the surge of glory that comes with it often come to mind.     For Brent as it is for most runners or really athletes in general, crossing the line after a successful effort, there is a tremendous amount of hard work, faith, luck, love and
Read more

Good to Great...Dakota Ridge XCTF

Image
Good to Great...Dakota Ridge XCTF 2017-2018 Good is the enemy of great And that is one of the key reasons why we have so little that becomes great. We don't have great schools, principally because we have good schools. We don't have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life. The vast majority become quite good-and that is their problem.   ------Jim Collins (Good to Great 2001)  In Cross Country...We are a good program...and recently we have settled for being just that.  For Track and Field, we are  not  a good program yet (mediocre) and we are still searching for an identity.  As the 2016 school year ended we met as a school athletic program for our annual Athletic Legacy awards night. Every year we rightly honor the fantastic efforts of our schools student-athletes and coaches who had success throughout the school year.  I sat
Read more