ELITETRACK Forum

Static Stretching

2008-11-17T13:27:45Z

Speaking from experience and not based on theory, What does static stretching really do for a sprinter/power athlete (assuming he follows a good warmup protocol that includes plenty of dynamic movements)? How much time should be devoted to stretching after track workouts?

HIP FLEXORS!!!

2008-11-12T00:38:09Z

I know this probably gets asked a ton but here goes…
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I have been having some trouble with my hip flexors of recent (recently past couple of weeks but I have had troubles with them last year as well) and am worried because I do not want to shut down my offseason sprinting program for any amount of time. My right hip flexor right now feels tired and is sore when I run, but no pain yet.

Does anyone know anything I should be doing to prevent something serious while still maintaining most of my workload (sprinting 3 times a week). Eg. Ice / dont ice, how long, any stretches other than the basic hip flexor stretch.

Oh and before I forget, how hard should I stretch my hip flexors?

Thanks alot for the help…

Painful hip flexors/abs

2008-05-26T03:10:51Z

I have had pain in my hip flexors/abs for about one year now. I think it came because of overuse. Pain has not been too bad, but now during more intense training it has became worse. I have tried one week off without good results. I have much pain when sprinting and espesially sit ups. Also painful to do a knee lift. Squatting feels ok.

Pain is on both side on my lower abs, but more on one side. Pain is starting just under spina illiaca anterior superior and goes medial.

Does anyone know how to get rid of the pain? I cant afford a pfhysitherapist.
I have quitted sit ups, because it too painful.

Low humidity >> tight hamstring

2008-10-02T18:58:54Z

I have been having very tight hamstrings on days with low air humidity (<50% ). Sometimes just due to jumping or sprinting I even get acute pain. I think I loose ROM because whenever I kick forward and high i get the acute sensation in the hamstring / glute insertion. If air humidity raises then the pain is over.

Is there anything I can do? May hydratation have something to do?

Thank you.

Ice baths/Hot-cold showers and massage. Timing?

2008-08-18T09:27:22Z

In which order is the best way to utilise these recovery methods after training?

Ice baths or Hot/cold showers first, then massage, or the other way around?

Sore Achilles

2008-09-21T12:44:05Z

I have been having some slight problems with both my Achilles tendons. I have included more bounding in my program this year and it seems to be taking a tool on my lower legs. Are there any exercises that can help strengthen them up or supplements that I can take to help alleviate the soreness?

I was thinking eccentric calf raises and maybe supplement some fish oil?

Broke my leg playing football

2008-09-06T14:43:24Z

I was tackling a guy, threw him over me, but my ankle got stuck and I fell with him right on top of it.
When I tried to stand up, I could feel my ankle buckling sort of, so I stayed down.
The x-ray showed a barely visible triangular crack in the lower part of the fibula.
In other words, there were no displacement of the bone, so I got a half-cast put on.
I haven’t had any mentionable pain, so pain killers haven’t been necessary at all, that has to be a good sign.

Thing is, I just had a real hard, productive training period with tons of PRs and weight gain (from 80kgs to 88kgs in a few months) to the point that people on my team were asking me seriously if I had been using anabolic steroids (which I ofcourse have not). I’m planning on doing lots of upper body lifting, but the thing that matters to me the most is: how do I sustain my leg power and speed the best possible way?
My plan is still to compete in the National 60m indoor champs late in February..

Increasing productivity in training

2008-08-23T16:52:33Z

Okay foremost it makes sense that eat healthy is the
first step to recovering, but that is obviously not enough.
Thats when supplements come in such as
protein shakes, vitamins, BCAA, flexseed oil, creatine etc.

Thats when I came across this site about electro muscle stimulators
said to help increase recovery and even claims to increase muscle strength.
Looks to good to be true.. it’s called the Compex muscle stimulator
http://www.trisports.com/comust.html

what do you guys think ?

Meniscus and Rehab

2008-07-30T14:29:22Z

My Pops is a regionally successful Triathlete, better on short distnaces than on Ironman distance. He has had some on again off again trouble with medial and lateral meniscus in his left knee forcing him to have arthroscopic surgery next week for trimming/some removal after a poor performance last weekend and grapfruit size swelling along with a partially immobal joint.

I am recommending he continue to weight train with his right (good) leg along with the rehab program for the scoped leg. Do you guys recommend this? I have read that strength will transfer from limb to limb even though only one maybe worked. Is this correct? He is worried about increasing an imbalance he thinks he has.

Can you guys think of anything else to maintain strength and fitness levels while rehabbing? Of course he will continue to swim and his orthopod said he should be able to bike in 2 weeks.

Thanks for the help.

Coping with mental stress

2008-05-27T19:22:01Z

What are some techniques that have worked well for athletes in coping with mental stress? I am coaching a high school girl triple jumper that has a good chance of qualifying for State for the first time. Her training has gone very well throughout the winter and spring. She is set up just right heading into Sections/qualification for State. However, because she has put everything into this, and wants to do very well, the stress of it coming down to one day is affecting her well-being. This is the major cause, with just a little bit being school and her mother nagging her. She is exhibiting some of the classic signs…sleeping problems, muscle tenseness (in different places on different days), leg cramps, headaches, etc.

She has Section finals this Saturday. She sincerely wants to be not stressed, but doesn’t know how to NOT be stressed. She had no idea she was even stressed in the first place, until she looked it up and it matched her symptoms to the T.

I need her to be relaxed heading into Saturday!