1. Returning from Injury

2. The Game Plan What is your injury? How serious is it? What put you in this position? Accident? Overuse? Rethink training regiment Environment? Trail Vs Road

3. Coming Back Either completely shut yourself down or limit your running. Cross Training Building up- Patience Massaging and Stretching Muscle Recovery The Little Things

4. Cross Training Cross training will limit stress on injured muscles and will still keep you in shape. This will also make your transition back into running a lot easier. Cycling Aqua Jogging Swimming Cross Country Skiing Light Weights Elliptical Rowing Machine Stair Climber

5. Aqua Jogging Exercises you legs, trunk, arms, and puts positive stress on your cardiovascular system. Florida State-6 weeks training One group Aqua Jogged and the other Ran Water running group fully maintained aerobic fitness VO2 Max, Lactic Threshold, and Running Economy stayed the same. 2 mile, 5k times stayed the same Pete Pfitzinger Lab Report http://pfitzinger.com/labreports/9wkH2O.htm

6. Building Up- Patience Slowly incorporate running into your training schedule https://docs.google.com/a/my.canisius.edu/ spreadsheet/ccc?key=0AmTC3gvfFmAHdF h5U3h3R1pyOUZ2RGlReWs4OGhwOUE& pli=1#gid=0 https://docs.google.com/a/my.canisius.edu/ spreadsheet/ccc?key=0AmTC3gvfFmAHdF h5U3h3R1pyOUZ2RGlReWs4OGhwOUE& pli=1#gid=0

7. Patience Sometimes the fastest recovery, is the slowest. If you rush back into your sport, the more likely you will obtain a more serious injury than before. Realize that you can’t go back…So put in the time and fix it.

8. R.I.C.E. Rest- Give the troubled area a break, don’t keep putting stress on it Ice- Put Ice pack on leg for up to 20min, 3-6 times a day. This will reduce swelling by limiting blood flow to the injured area. Ice Bath. Compression- This will also help reduce the swelling. Use wraps or braces. Elevation- Keep the injured area above the heart to reduce swelling.

9. Massaging and Stretching A light massage will reduce scar tissues and will also help with healing the tissue. Stretching will help give you a range of motion and loosen up the injured muscles. Everything is connected. A foam roller, a massage stick, a massage ball, and a stretchy band are a few items that can help you loosen up muscles.

10. The Little Things Therapy Stretch Sleep Eat Healthy

11. BE SMART AND DON’T LET THIS HAPPEN TO YOU!!