RAAM Update – 6/21 – The Sopranos finale…

Its 6 am in California, so 9 am back in the Land of the Sopranos – and Team Beat Cancer is in New Jersey!!!

Only 65 miles from the finish, its pretty much done except for the parade route and the party.

As mentioned on the Team Beat Cancer blog, Rick’s Achilles tendon is done, kaput, ’sleeping with the fishes’…however you want to put it.

I spoke with him yesterday after he came off the bike. Despite being fairly uncomfortable because of the pain, he was in good spirits and satisfied with the effort he and George have put in over the past 9 days.

I also spoke to Terry, Rick’s wife, who was traveling from San Diego to Atlantic City yesterday to be at the finish line when Rick and George get there later today. She sounded relieved that the finish is almost there for RAAM.

One thing not to forget is that this race would not be possible for Rick and George without the support of their loved ones and support crew. The effort and commitment required to help support an event like this is incredibly impressive!Best wishes and much thanks to all involved!

Finish line report coming up soon!

RAAM Update – 6/21 – Goodbye Country Roads….

What type of race saves the hardest part until the end?At least in the the final day of Tour de France the riders arrive in Paris at a relatively easy and relaxed pace until the sprinters get the opportunity for their last shot at a stage win. Team Beat Cancer just rolled through Time Station #50 in La Vale, Maryland after completing the stage with the most climbing so far.That’s right, forget the climb over Monarch Pass in Colorado, don’t try to compare the ‘hills’ around Flagstaff, Arizona – its the hills in West Virginia, Maryland and Pennsylvania that offer the highest elevation gain per section in RAAM!George and Rick just came through 4,500+ feet of climbing to leave the country roads of West Virginia behind.But like a bad Ginsu knife commercial – Wait! – There’s more!They still face sections with 3,000+, 4,300+ and 3,200+ across the next three time stations through Maryland and Pennsylvania.That’s enough for almost anyone to wish that they were back in Kansas – especially after 2,500+ miles of cycling.BUT…They’re not done yet! Time Station #54 to Georgetown, PA features almost a vertical mile of climbing (4,910 feet if you’re scoring at home!) – The most climbing of any section of RAAM.Follow along with Rick and George’s RAAM adventure! 

RAAM Update – 6/20 – The Secret!

The final time cutoff check point is now in the rear view mirror for Team Beat Cancer and there is less than 500 miles to the finish line. Only RAAM would make the statement ‘only 500 miles’ seem like an easy task. Rick and George have managed to find some extra energy and fresh legs somewhere – they averaged over 17 mph through the last three time stations!

Want to be in on a secret? Rick’s wife, Terry, is on her way to Atlantic City, NJ to be at the finish line as a surprise for Rick. I figure Rick’s a little too busy to find time to read this blog in the next 48 hours to spoil it.
She’s been the support behind Rick the past twelve months and her successful battle with cancer over the several years has been one of the catalysts for Team Beat Cancer…

Shin Splints (Medial Tibial Stress Syndrome)

Medial tibial stress syndrome, (MTSS) or “shin splints”, is a common ailment that many runners experience, especially when returning from inactivity or after a rapid increase in mileage.

Symptoms
Typically, there is pain in the front portion of the shin above the ankle. Pain is usually present at the start of a run or exercise but may gradually improve. Stress fractures in the tibia The painful area involved in MTSS is usually 3 to 5 inches in length along the edge of the tibia. Pain that is concentration in a smaller area on the tibia or pain that continues to get worse with prolonged running may represent a stress fracture of the tibia. Shin pain that does not improve or continues to worsen should prompt a visit to your physician.

Find out more in our newsletter at Coastal Sports and Wellness Medical Center in San Diego, California

Iliotibial Band Syndrome (ITBS)

The iliotibial band is a thick layer of tissue along the outer part of the leg that runs from the hip to the knee. Irritation can occur either in the hip or knee.

Symptoms
Pain at the outside part of the knee that is worse when bending the knee. Also may present as pain on the outside part of the hip over the greater trochanter.

Causes
Tightness in the iliotibial band is a common cause. Other causes include weakness in the muscles around the hip and buttocks (gluteus muscles), running on a sloped surface such as the beach or road or excessive pronation or rolling in of the foot.

Prevention & Treatment
Ice massage to the painful area for 10 to 15 minutes after workouts can decrease the pain. Stretching of the iliotibial band is an important component if the tendon is tight.

One stretch is to stand and cross your injured leg behind your uninjured leg and bend over to touch your toes.
A second stretch is to sit or lay on the floor with the legs out straight. Bending at the hip and knee, take the injured leg and cross it over the uninjured leg. Slowly extend at the knee to increase the stretch.

Strengthening the gluteus muscles is also important. Step lunges and leg squats can help increase gluteal muscle strength.

Plantar Fasciitis

<h2>Plantar Fascia Pain</h2>

Are you waking up in the morning dreading those first few steps because of the pain it causes in your feet? Do you avoid going barefoot on the beach because of the pain that develops in the arch of your foot?? There’s a good chance you make be suffering from plantar fasciitis.

Symptoms
Pain in the arch or the heel of the foot, usually worse with the first few steps in the morning or after sitting for a long period of time. The pain usually improves after a few minutes of walking or stretching. Some people complain of pain that develops after standing for a long period of time.

Causes
The plantar fascia is a thick band-like structure that originates from the heel bone (calcaneus) and attaches to the metatarsals. Plantar fasciitis is the result of inflammation and tightness of the fascia of the bottom of the foot.

Prevention & Treatment
Basic treatments include stretching, massage and ice. Other tips include filling a plastic soda bottle with cold water and rolling the injured, bare foot over the side of the bottle for 3 to 5 minutes at a time several times a day. Massaging the area with either a golf or tennis ball or cross-friction massage may help break up scar tissue.

Plantar fascia stretching exercises focus on stretching the Achilles and calf muscles. Other exercises include trying to pick up a towel or small objects with the toes, which increases flexibility of the plantar fascia.

Taping for Plantar Fascia

Plantar fascia taping can be helpful for plantar fascia pain.

Achilles Tendinosis

Symptoms
Pain or swelling in the back of the calf, usually 2 to 3 inches above the back of the running shoe. The pain is typically worse when the heel strikes the ground or when pushing off from the ground on your toes.

A rupture of the Achilles can occur during a forceful push-off. Typically there is a “pop” or ripping sensation in the back of the calf, followed by pain and decreased movement of the ankle.

A suspected Achilles rupture requires evaluation by a sports medicine physician and may require surgery or prolonged immobilization in a cast or walking boot.

Causes
Common causes of Achilles tendinitis include: tight calf muscles, recent increase in running mileage or running up hills. Over-pronation (rolling in of the foot) as well as high foot arches (pes cavus) and flat feet (pes planus) can also cause Achilles tendinitis.

Prevention
Prevention includes proper stretching, slowly increasing your mileage and proper running shoe selection.

Treatment
Ice decreases inflammation, pain, and swelling. Apply ice for 10 to 15 minutes three to four times a day. Anti-inflammatory pain medications such as ibuprofen (Motrin or Advil) or naprosyn (Aleve or Naproxen) as directed by your physician.
Gentle range of motion and calf stretches can be helpful. Eccentric calf exercises can be helpful in recurrent cases.

These exercises are done by standing on a step or stairs with the toes on the step and the heels hanging off the step. Slowly lower your heel so that it drops below the step. You should feel a slight stretch in the calf. This movement is the eccentric or lengthening movement. Slowly return to the starting position. Repeat 10 to 15 times twice a day.