Preparing for the Chicago Marathon: Caring for Common Injuries
Running the Chicago Marathon is a huge accomplishment that requires intense training and preparation. As a serious runner, it’s likely you may already feel bodily strain and even experience minor injuries. As you ready yourself for the challenge of the Chicago Marathon, here are a few to care for common runner-related ailments.
“Hopefully you’ve been training for months in anticipation of the Chicago Marathon: adding mileage weekly to your running regimen; taking longer runs on weekends; blending in speed workouts mid week, rain or shine; all while managing a runner’s aches and pains,” says Paul Groshko, owner of Spavia Lincoln Park. “With less than a month to go, this is the best time to build up your body to peak condition to meet your goal and finish the race.”
One of the most common runner injuries is inflammation of the Achilles tendon, called Achilles Tendinitis. This occurs when the tendon that attaches your calf muscle to your heel bone becomes inflamed, swollen and painful. It’s typically caused by the repetitive stress of running long distances — the very thing you need to do to train for the Chicago Marathon! The best ways to treat Achilles Tendonitis are rest, ice and stretching. Deep tissue massages are an excellent way to stretch out the inflamed tendon and bring relief to the area before tackling an especially long run.
Shin splints, also known as medial tibial stress syndrome (MTSS), is a common lower leg injury felt along the shinbone. Runners may experience shin splints after an increase in the frequency or distances you run. Those with flat feet are more likely to develop shin splints. Ice and stretch the inflamed area to avoid worsening the injury. A certified sports massage therapist can provide relief, as well as a more personalized stretching routine to get you ready for the marathon.
Iliotibial (IT) Band Syndrome
IT Band Syndrome is a common running injury developed from and felt along the outside part of the knee, especially when the heel strikes the ground. Anything that you can do to reduce inflammation is a great way to avoid aggravating the injury. A certified sports massage is an ideal way to increase blood flow to the area to stimulate healing and decrease recovery time.
Proper injury care is essential for effective pre-marathon training. If you have questions about your specific ailments, feel free to stop in to our Spavia Lincoln Park boutique and spa.