Runner’s Legs: Injuries and Rice

I hurt my left foot! I was going down the stairs, saw someone trying to get in while their hands were full, accidentally skipped a step, and landed on the top of my left foot. I made myself look completely stupid. I have a feeling I just overstretched my extensor tendons on the top of my foot. There was some bruising, swelling, and difficulty walking, but it’s much less extreme now than it was yesterday.

So, what do you do when you have an injury? Rice, of course!

  • REST: Stop doing any activities that require a lot of use of the injured area. For me that means no running.
  • ICE: Apply ice to the area for approximately 20 minutes at a time.
  • COMPRESSION: Use either an ace bandage or prewrap to put a little compression on the area to reduce swelling. You don’t want to cut off circulation though.
  • ELEVATION: Put the injured area above the level of your heart.

So today, instead of running, I did some YouTube video workouts to get my daily exercise. Tone It Up, Blogilates, and Tara Stiles Yoga are three of my favorites. They’re challenging and can be really low impact while still being extremely effective.

Today I did an inner thigh workout, a booty toning workout, an arm workout, and my recent favorite yoga flexibility video. Even with my injured food I was able to do a great cross training day. I might even add in my favorite ab workout tonight to get a total body workout.


Dorm Room Workout: YouTube Yoga for Flexibility

This week I don’t have my writing class because of conferences. So while my roommate is at class, I’ve been working on my flexibility. Recently I’ve had a lot of hamstring and calf cramps while running, so stretching is very important to me. My favorite YouTube video for this is the Body and Mind Flexibility Routine by The Yoga Solution With Tara Stiles. It’s great, I’ve done it twice and by the second time I could already see a difference!

Have ten minutes? Try it. I’m not a yogi but I enjoyed it! (And it’s great for cross training.)

Workout Playlist of the Week: (2) September 16, 2012

I’m still without my iPod! However, due to my lack of interest in overpriced electronics, I had no idea that Apple was coming out with new iPods. It’s like my iPod broke on purpose so I could get a new one. So, does anyone think buying a new iPod (any of the models) is worth the price?

But anyway, these are still the songs I listen to  before my runs to get me pumped up. Let’s go!

*Just a warning, I linked to the CD quality songs or the music videos where possible, some of them (most of them) are explicit so be cautious!*

Image1. Timeflies – For You

Timeflies is probably my FAVORITE band. Their music has an amazing beat, and their covers of songs have great rap portions. I have never heard a song by Timeflies that I didn’t enjoy. Now that they have their own original songs I’ve been listening to them non-stop. This song is one of my more recent discoveries and I’m loving the lyrics and the music. It’s definitely going to be on my half marathon playlist in October! (I even have a whole Pandora playlist dedicated to Timeflies and similar artists and I LOVE IT!)

Image2. Kid Ink– Time of Your Life

I love the chorus of this song, especially the part that goes “Yeah I said, you ain’t gotta, you ain’t gotta leave.” The way he says it is extremely catchy and I can’t stop listening to it. It’s seriously addicting. I could listen to this song on repeat. I love when I can get a song that I LOVE to sing along with because it really helps me to distract myself from what I’m doing and I can breathe better because I’m not psyching myself our about my breathing pattern. And who’s not having “the time of their life” when they’re running?! (And, I just found a remix with Tyga and Chris Brown. YAY! [I know, Chris Brown is a terrible person but I still listen to a lot of his music.])

Image3. Sean Paul (feat. Pitbull) – She Doesn’t Mind

This song is just so easy to sing along with. It has a nice medium paced beat which will keep my from trying to do a 7 minute mile for an 8 mile run. As much as I enjoy the high energy intense songs, sometimes I just need something that I know will slow me down and give me some recovery time before I get back to campus and have to run up the hill to go over to the baseball and soccer fields. Not only is it great for running but I love cleaning, doing laundry, stats homework, etc! (Also available without Pitbull.)

Image4. Lil Wayne (feat. Big Sean) – My Homies Still

My sister and I were pretty much obsessed with this song before I came to school. We loved blasting it in her car when she drove me all over the place (because I didn’t want to pay for gas!). This song, unlike the other ones this week is more like my usual music. The fast beats and catchy raps are great. AND I get to listen to both Lil Wayne and Big Sean in the same song. I can see myself listening to this song for the next few months and far into the future.

Image5. B.o.B (feat. Nicki Minaj) – Out of My Mind

This song is so fun. It has a great rap part, like all B.o.B. songs. I love his voice and his style. Nicki Minaj sounds great. They have very similar styles. This is just one of many songs I love from Strange Clouds (including Strange Clouds, So Good, and Ray Bands). And since I like puns and everything, sometimes I feel like I’m out of my mind when I’m running. Seriously who runs half marathons? An the part at the end where B.o.B. says “Shh, they might be listening” is funny EVERY TIME. LOVE. IT.

So that’s my list for the week! Click HERE to checkout last week’s workout playlist.