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Monday, 14 June 2010
I finally can consider myself a runner….No I have not yet completed a Marathon or won a 10K or even run a 4 minute mile, but I do have……Achillies Tendonitis!!!
And hey, It happens to the best of us!!!
I’ve searched the internet and if it helps anyone, I have found out:
- I have a running injury which apparently accounts for 11% of all running injuries.
- The Achilles tendon is the largest and strongest tendon in the body and is located at the back of the ankle which attaches to the heel bone, and connects the leg muscles to the foot.
- Achilles tendonitis can be either acute (occurring over a period of a few days) or chronic (occurring over a longer period).
- It's the most frequently ruptured tendon in the body
- Increase in activity (either distance,speed or hills). Running up hills - the achilles tendon has to stretch more than normal on every stride.
- Change of footwear or training surface.
- Weak or tight calf muscles.
- Overpronation can place an increased strain on the Achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon.
- Not that I do but, wearing high heels constantly shortens the tendon and calf muscles. When changing to exercise in running shoes, the tendon is stretched beyond its normal range which places a strain on the tendon.(One for the ladies!)
- Localised pain along the tendon during or a few hours after running.
- Tenderness of the tendon about 3-4cm above the point where it joins the heel bone, especially first thing in the morning
- Swelling or thickening around the tendon
- Rest. Stop your regular sport which has aggravated the tendon. You can still cross train with swimming or cycling
- Pain relief anti-inflammatory drugs, such as ibuprofen
- Temporary benefit from a little extra padding under the heel. The temporary heel padding reduces the length of Achilles tendon when stretching is made with each stride. (I’m going to put the old insoles from my previous trainers and put them on top of the insole in my new trainer).
- Massage. I’ve been trying over the last few days the techniques in the video below which seems to be helping.
Tuesday, 8 June 2010
Another of my recpies based on the Famous Thai Green Curry. Packed with Carbs and Protein, another great and tasty dish for us runners. I've tried this before using a reduced fat version of the Coconut Milk to try to be more healthy but it creates a runny sauce at the end. Far better to go for the full fat version and a nice thick creamy sauce....well we're allowed a few treats are we not?
- Bunch of Fresh Corriander Leaves
- 1 tbsp of Fresh chopped Mint Leaves
- 2 sticks of Lemon Grass
- Bunch of Spring Onions
- 2 Cloves Garlic
- 2 Red Chilli's
- Juice of 2 limes
- 1 inch Fresh Ginger
- 1 tsp Fennel Seeds
- 1 tsp Corriander Seeds
- 1 tsp Ground Cumin
- 75g Dwarf Beans (or Green Beans)
- 1 tbsp Sesame Seeds
- 2 tbsp Sesame Oil
- 1 tbsp Fish Sauce
- 400ml Coconut Milk
- 500g King Prawns (Cooked)
- Thai Fragrant Rice
- Firstly you need to prepare your paste. Finely chop the Garlic Cloves and Lemon Grass sticks and put into either a food blender or mortar bowl. Add the Fennel Seeds,Corriander Seeds,Gound Cumin and Lime Juice and with your blender or by grinding with a Pestle crush the ingredients together until they combine to form a rough paste.
- Finally Chop your Cilli's, Spring Onions,Dwarf Beans and Mint. Your preperation is done. Now for the quick and easy cooking part.
- Heat the oil in a pan and when at a good heat add the Spring Onions and Chilli's. Keep the pan moving so the ingredients don't burn or stick in the pan.
- After about a minute, grate in the Fresh Ginger and continue stir frying for another minute.
- Add the paste and give that a little cook through for a further minute.
- Add the Coconut Milk, Beans, Mint and Fish Sauce, give a good stir and season, allow to come to the boil and then reduce the heat and Cover.
- You can let the Sauce simmer from anywhere between 15 and 25 minutes.
- In ths time Cook and Prepare your rice.
- Finally add your Prawns to the sauce and let them warm through for 5 minutes.
- Plate up the Rice and spoon on your Prawns and Sauce.
- To finish, add a sprig of Fresh Corriander and sprinkle over the Sesame Seeds.
- Serve, Enjoy with a nice Glass of White Wine (Just a small one! Remember you have that 6 miler tomorrow!!!)
This can just as easily be made using Chicken. Just add cubed Chicken Breast at the beginning when you heat the oil and add the Garlic and Chilli's.