Injuries

With all injuries, contact coaches right away. The following links are here as a helpful guide but in no way should be in lieu of medical attention when warranted. Open discussion with coaches, parents, physicians, PT, and yourself should take place.


When in doubt...use RICE...

Rest (less pressure, time off) Ice (20 minutes) Compression (wrap) Elevation (above your heart)


SHIN PAIN (Splints)

WHY DO I GET SHIN SPLINTS?

  • You're beginning a running program

  • You suddenly increase the duration, frequency, intensity

  • You run on uneven terrain-hills, hard surfaces, concrete

  • You have flat feet or high arches

  • You have a running form that heel strikes

  • Your shoes have lost their bounce due to miles placed on them


HIP ISSUES

TRIGGER GUN MASSAGE POINTS

ACHILLES HEEL

KNEE (all areas)

SIDE STICHES (SIDE PAIN)

PLANTAR FASCIITIS

QUADS

BLISTERS

TEMPORARY HELPERS (click on title for more information)

EPSOM SALT

  • Injury recovery

  • Blister soak

  • Relaxing, meditation

ADVIL

  • Pain

  • Muscle aches

  • Short term

  • Consult coach and parents about use/ duration/ need

  • Do not take BEFORE a meet

IBUPROFEN

  • Pain

  • Inflammation

  • Short term

  • Consult coach and parents about use/duration/need

  • Do not take BEFORE a meet

BANDAGES

  • Cuts

  • Blisters

  • Change regularly


CROSS TRAINING

  • Helps with rehab

  • Provides motivation

  • Works for recovery

BRACES

  • See a doctor before trying a brace

  • Medical field's split on if they work or not. Some say psychological effects outweigh actual need; others say yes they work but for specific reasons

  • Do not wear one if no issue

  • Talk to coach about why you need one

ANKLES

SHOULDERS