STAMFORD, Conn. -- HSS Sports Medicine Physician Dr. Jordan Metzl offers insights and advice on marathon training and injury prevention in part two of a two-part series. Part one can be found here .
Sometimes I get a slight pain above my knee that goes away as I run. Any idea why?
You should try strength training. I suggest the plyometric jump squat. Try four sets of 15 repetitions every third day to build quadriceps and glute strength.
About a month ago, I sat funny and hurt my sciatic nerve in my right buttock. I’ve tried yoga, massage and acupuncture, but nothing seems to help.
The sciatic nerve runs inside the piriformis muscle in the buttock. Try doing stretches, like the ‘pigeon pose,’ to help relax the piriformis muscle. Also, try an over-the- counter anti- inflammatory.
I don’t eat dairy. What’s the best thing to eat and drink after a long run?
You don’t need dairy: try some carbs and protein. It’s more important to eat your recovery snack within the first 30 minutes following a run.
I have my last long run scheduled for this Sunday, 24 miles. But, my left hamstring is painful after I ran a half-marathon four days ago. Should I be concerned with my long run coming up?
24 miles is too long before a marathon. When training for a marathon, your longest run should be no more than 20-21 miles. If you are sore, consider postponing your next big run for a week, or slow the pace if you must run.
What are the best foods to eat for glycogen storage?
Your body stores carbohydrates as glycogen in the muscles and liver and, during high intensity workouts, this is used for energy. When muscle glycogen becomes depleted, you begin to feel fatigued and your performance suffers. For glycogen storage, some combo of carbs and fat are good, but, the key is to eat it within the first 30 minutes following a workout. Any carb can be converted into glycogen.
Does chocolate milk really help muscles recover or is it a myth?
Chocolate milk is actually a great recovery drink. It contains the carbs that your muscles need to recover. Drink it within 30 minutes after a workout as a great first step towards muscle recovery.
Dr. Jordan Metzl is a sports medicine physician who specializes in the nonsurgical treatment of sports- related injuries in adults, teens, and children. He practices at both the HSS Outpatient Center in Stamford, CT and the hospital’s main campus in New York.