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Triathlon Forum
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Controlling Inflammation
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fatbastardtris
Nov 30, 08 11:30
Post #1 of 38 (744 views)
Controlling Inflammation
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I tend to get major inflammation in my foot and hip. I take anti inflammatories twice per day. Is it ok to take them long term? What are some other strategies to control the inflammation? I ice my feet regularly and that helps but it is harder to ice my hip where I need to ice it. I'm thinking ice batchs are the way to go for that but I'm not sure how practical that is to do every day and I need it for sure any day I run and I'm trying to run every day right now. What else works well? My girlfriend's aunt just gave me some Cryo Derm with MSM, Arnica, Boswella and ILEX meant to "soothe and nourish tissue". It burns but I'm not sure if it helps inflammation but it does help the pain go away.
Also, are there any ways to prevent inflammation from developing in the first place? Am I destined to deal with this forever?
tigerchik
Nov 30, 08 11:39
Post #2 of 38 (737 views)
Re: Controlling Inflammation [fatbastardtris]
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For icing your hip: ice bath. Fill the tub up so when you sit in it you'll be over your hips. Add ice cubes. 10 min or so... should help. I do this frequently after I run.
Inflammation where in your hip? Just curious. Maybe there is a biomechanical issue. Near the ball and socket joint, illiac crest, hip flexor insertion... ?
Ginger is a natural anti inflammatory. I have ginger tea -good for an upset tummy - ginger Lara bars, candied ginger...
Your best bet is to figure out what's causing it in the first place ;-)
until you come into your soul again
we'll be the worst of best friends
fatbastardtris
Nov 30, 08 12:15
Post #3 of 38 (721 views)
Re: Controlling Inflammation [tigerchik]
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I went to a hip specialist and he said that there was nothing showing up on an x-ray to be concerned about. He said that it was just inflammation. Where in the hip you ask? Not sure how to describe it but it feels deep inside and I get a pronounced clicking sound if I don't control it. Unfortunately there is also noticeable pain when I run. I had this come up originally about 6 weeks ago and posted here about it. I didn't run for the last 6 weeks but after a few runs the p-n is back. Not sure what the root cause is but would love to hear some suggestions. Also, how to prevent it from showing up in the first place would be nice.
Torps
Nov 30, 08 15:24
Post #4 of 38 (679 views)
Re: Controlling Inflammation [fatbastardtris]
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Ice or ice bath is better over the long term.. try stretching your hips out and strengthening your glutes.
http://laurensfitness.com/...en-your-hip-flexors/
http://laurensfitness.com/...l-part-2-lower-body/
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Aztec
Nov 30, 08 15:34
Post #5 of 38 (666 views)
Re: Controlling Inflammation [fatbastardtris]
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6 weeks and the pain came right back? Take this to the next step with your doctor (find a hip specialist). Don't screw with this stuff - you could end up dealing with this for years.
**************
Too grumpy from various injuries to have a signature line.
pacificfit
Nov 30, 08 15:43
Post #6 of 38 (651 views)
Re: Controlling Inflammation [fatbastardtris]
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From a nutritional standpoint, I highly recommend Vitamin C supplementation with something like Immune Booster or Airborne, or just Vitamin C tabs. This can help decrease inflammation. Believe it or not, cabbage is also a natural anti-inflammatory, and you can crush cabbage leaves, put them into an ace bandage that you wrap tightly around your foot, cover that in cellophane, then sleep with that wrap on your foot at night. It helps to draw out fluid. Sounds weird, but I've tried it on the knees and it works. Also, I talk about this in more detail on Podcast Episode #20 at
http://www.bengreenfieldfitness.com
, but avoid processed sugar, as it is an inflammatory compound...
Ben Greenfield, coach at
http://www.pacificfit.net
Free triathlon podcast & blog:
http://www.bengreenfieldfitness.com
Triathlon coaching:
http://www.pacificfit.net
Weight training book for triathletes:
http://www.thestrongtriathlete.com
Low back pain in endurance athletes:
http://www.runwithnopain.com
jgp
Nov 30, 08 15:50
Post #7 of 38 (642 views)
Re: Controlling Inflammation [fatbastardtris]
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Yes there is way to prevent inflamation! ...Diet! there have ben studies suggesting that some foods cause inflammation that I just read. Cheese, bacon, and basiclly anything with nitrates or processed foods cause inflammation in the body. Just my 2 cents.
fatbastardtris
Nov 30, 08 16:31
Post #8 of 38 (620 views)
Re: Controlling Inflammation [pacificfit]
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That is the 2nd time today that someone suggested vitamin C. How is it an anti inflammatory?
tigerchik
Nov 30, 08 16:35
Post #9 of 38 (617 views)
Re: Controlling Inflammation [fatbastardtris]
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legs and hips - do you have a leg length discrepancy?
uneven legs, even by a tiny bit, will throw things off in your hips. Kinetic chain thing.
until you come into your soul again
we'll be the worst of best friends
fatbastardtris
Nov 30, 08 16:44
Post #10 of 38 (609 views)
Re: Controlling Inflammation [tigerchik]
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You know I thought about that but my Ortho said that I would have been told that long ago. He didn't measure anything though so I'll ask again when I see him later this week.
Schonner
Nov 30, 08 16:45
Post #11 of 38 (609 views)
Re: Controlling Inflammation [fatbastardtris]
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http://lelandcherry.com/...ichellesmiracle.html
tigerchik
Nov 30, 08 16:49
Post #12 of 38 (606 views)
Re: Controlling Inflammation [fatbastardtris]
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My massage therapist can usually tell when mine are out of whack, if you lay flat on your back someone knowledgeable ought to be able to look at your legs/hips/feet and see if they're aligned or not. is not rocket science :-)
something to look into.
until you come into your soul again
we'll be the worst of best friends
fiddlesandbikes
Nov 30, 08 16:54
Post #13 of 38 (603 views)
Re: Controlling Inflammation [fatbastardtris]
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Check your diet for sources of Omega 3 fatty acids. They're probably lacking or in too small a ratio to Omega 6.
fatbastardtris
Nov 30, 08 17:04
Post #14 of 38 (595 views)
Re: Controlling Inflammation [Aztec]
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I've already been to a hip specialist. Nothing showed up on the x-ray and the pain went away after a few weeks of not running. I took another 3-4 weeks off just to be on the safe side but it definitely came back quickly. The hip doc said before that it was likely just inflammation anyway. What I don't understand is what is causing the inflammation and how to prevent it.
Schonner
Nov 30, 08 17:17
Post #15 of 38 (585 views)
Re: Controlling Inflammation [fatbastardtris]
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How long have you been experiencing the issue?
Supermartin73
Nov 30, 08 17:23
Post #16 of 38 (573 views)
Re: Controlling Inflammation [fatbastardtris]
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Hi,
I think you need a new doc, or at bare minimum a second opinion.
There is a root cause for all injuries, and your doc saying its "just inflammation" is not a good answer.
Martin Zollinger
Ottawa, Canada
2009-first year I have to charge my bike at night (Dura-Ace is on order!)
fatbastardtris
Nov 30, 08 17:46
Post #17 of 38 (551 views)
Re: Controlling Inflammation [Schonner]
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It started 7 weeks ago just before a race. I was able to complete that race in pain but the next few days the pain was very high. I haven't tried to run since then. It took about 3 weeks for the pain to completely disappear along with the "clicking" noise. That was about the same time I was finally able to get in front of the hip specialist. I took the next 4 weeks off running just to let it heal. I did my first run this past Wednesday and the pain was back but not as severe. I ran Thur, Sat and today but kept the runs pretty short. After thursday's run I iced the hip and it felt a lot better but was noticable on Sat and today's run though on both I shortened the run when the pain started becoming more then a minor discomfort. I'm icing the hip now and hoping that a few days off and just easing back in will help. I know that I have some muscular imbalances that are contributing to this. I've cycled for 3 years but just started running. I know my glutes are weak and my low back probably needs a different type of strengthening for running then my cycling has given it. I'm curious if this kind of conditioning will help this pain disappear or if I need to take some more time off. The funny thing is that after 6+ weeks off I'm actually a tad bit faster then when I last ran. Either way I think I'm not going to run on consecutive days for awhile.
austin79
Nov 30, 08 17:47
Post #18 of 38 (550 views)
Re: Controlling Inflammation [fatbastardtris]
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agree with everyone else about getting more information about your problem from a qualified professional. perhaps an exceptional massage therapist would be more useful at this point if it 'is just inflammation.'
i take curcumin (tumeric - the spice) in capsules to ease my inflammation. it does not have the toxic effects of OTC anti-inflammatories. I take 2 caps of the Jarrow brand as needed. It works just as well as Aleve for me.
Interesting that someone mentioned bacon nitrates causing inflammation. I just ate a ton of bacon after a 3h run. oops.
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fatbastardtris
Nov 30, 08 17:54
Post #19 of 38 (544 views)
Re: Controlling Inflammation [austin79]
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What are the "toxic" effects of anti inflammatories? I have a prescription for 3 different types from various injuries in the past including the ones I'm taking now that were prescribed when I originally reported the hip pain. I take them twice per day but didn't know that there were any adverse effects. Should I not be taking them? I just read on Jeff Galloway's website (he wrote a book on running without injury and actually lives here in Atlanta) where he says to only take anti inflammatories as a last resort but doesn't say why.
Schonner
Nov 30, 08 18:10
Post #20 of 38 (531 views)
Re: Controlling Inflammation [fatbastardtris]
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fatbastardtris - I'm not a specialist, not at all. However, anti-inflammatory drugs are a reactive way to address a source issue. WIth the off-season, it's a good time to figure things out and get off the prescription. If you are just starting a run program, look for the low-hang fruit like changing your running shoes, getting a sports massage. Good luck.
fatbastardtris
Nov 30, 08 18:19
Post #21 of 38 (523 views)
Re: Controlling Inflammation [Schonner]
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Yeah I got new shoes that I'm using with orthodics. That seems to be really helping with the feet but not the hip.
de-tri-mental
Nov 30, 08 22:40
Post #22 of 38 (465 views)
Re: Controlling Inflammation [fatbastardtris]
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In Reply To
I took the next 4 weeks off running just to let it heal. I did my first run this past Wednesday and the pain was back but not as severe. I ran Thur, Sat and today but kept the runs pretty short. I know that I have some muscular imbalances that are contributing to this. I've cycled for 3 years but just started running. I know my glutes are weak and my low back probably needs a different type of strengthening for running.
Wow, you are new to running and (assumingly) ran every day before you experienced your injury?
And then jumped right back into it with four consecutive days of running.
Upping your milage so rapidly doesn't work for running as it does for cycling.
You also may have more than just minor "muscular imbalances" due to your focus on cycling.
Taking drugs to cover up an undiagnosed/resolved condition is reckless towards your body and will come back to haunt you.
First get to a doctor who deals with runners/athletes.
Make sure there is no chronic condition (autoimmune disorder like rheumatoid athritis).
Finally:
Get a running coach.
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Ego numquam pronuncio mendacium,
sed sum homo salvaticus
fatbastardtris
Dec 1, 08 6:03
Post #23 of 38 (436 views)
Re: Controlling Inflammation [de-tri-mental]
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Thanks for the suggestions. I've already contacted a running coach. I'll look into another hip specialist.
I should point out that I did not just jump back into running with 4 consecutive runs. I did a 20 min run my first two days at a very easy pace. Then I took a day off. Then on Sat I did a 10 min run after my bike ride. Then Sun I did a 15 min easy run. But the pain started back after the first run which was on my treadmill so maybe that is a contributor or maybe I should have dialed it back a bit more that first day though it didn't feel tough at all.
austin79
Dec 1, 08 7:48
Post #24 of 38 (399 views)
Re: Controlling Inflammation [fatbastardtris]
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Anti-inflammatories can do long-term damage to your liver. They are not bad for you per se, but over a long period of time, taken on a regular basis the cumulative effects on your liver are damaging.
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last tri in 83
Dec 1, 08 8:26
Post #25 of 38 (376 views)
Re: Controlling Inflammation [fatbastardtris]
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Can you post a video of you running?
_____________________________________________
Conservative in exile.
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