Feeling Pain in your legs or foot??

When training for an event such as a marathon or triathlon, it is very normal to have twinges of pain every once in a while. Sometimes you can work through the pain and sometimes it is better to give your workouts a rest before your pain goes away.

Here are some tips on what to do when feeling pain in your legs or feet:

1.  For leg or foot pain I recommend-RICE:
Rest
Ice-use ice after your workout and if you aren't working out, use ice every 15 minutes. A bag of frozen foods is great. I actually prefer using a rotation of ice and heat. My massage therapist says to use ice only after a workout or and then heat.
Compression: If you have an ace bandage, it really helps to wrap your area of pain. I feel like this is really effective and swear by it.
Elevation: elevate the area that is bothering you. The key here to lie flat and have your legs propped up higher than your heart.

2. When to see a doctor:
1. If you can't walk normally or put pressure on the area (get to doctor ASAP!)
2. The pain has not gone away even after a few days of rest
3. There are signs of bruising
4. You are in severe pain (could indicate stress fracture or muscle tear)
5. You have a dull ache that won't go away (typically signs of tendonitis-means you are overtraining)
6. Your alignment is off.

3.  Foam Roller: This is a miracle tool. It is great for the IT bands and for stretching out the fascia that runs from your butt down the sides of your leg. When the IT band is tight, usually it pulls on your knee and causes knee pain. (I will write more on foam rollers in another post)

4.  Try a yin yoga class. This is a restorative yoga class where you only do a few positions in the class but hold the position for longer.

5. Have your running shoes and gait analyzed at a local running shop.  It could be that you are wearing the wrong shoes.

6. For pain along the bottom of your foot, this is probably plantar fasciatis. I recommend ART-active release therapy as a form of treatment. This treatment breaks up scar tissues and releases a lot of the tension surrounding the plantar fascia. I ended up needing orthotics because of my high arches and inflexibility.

7. If you can afford it, I recommend incorporating massage therapy as part of your training. My therapist is able to work out areas of tightness and identify areas of potential injury. I see the value as preventative maintenance.

8. Yoga/ and or stretching is essential. I hate stretching but it really helps prevent and relieve injury.

9. If you are laid up because of an injury, try to swim as a form of cross training. Swimming is a great way to maintain fitness and the weightlessness of the water is rehabilitative.

Good luck!