Sports Medicine Tips for the MuckRuckus MS
By Mike Ryan, PT,ATC,PES
MuckRuckus MS 2012 is almost here and I want to make it a safe endeavor for you and your teammates. You will get muddy. You will be challenged. You will have a great time learning how tough you really are! I’ll be out there both cheering for you and competing with you. This will be my fourth National MS Society Run in Jacksonville, FL. I finished in 2nd place in the individual division during the last two years. I love this race and I know you will too!
I’ve put together some sports medicine tips to keep you healthy:
Pre-Race “To Do’s”
Program the Hard-Drive – The first step to making this amazing event a success for you is getting you in the proper mindset. Having an attitude of optimism and enthusiasm will help you to be safer, more respectful to your fellow competitors and happier with the entire experience. Will you be nervous? You sure will. Everyone has “butterflies” in their belly before a race like this but it only makes those cheers at the finish line so much more rewarding!
Be Nice to Your Dogs – Find a proper fitting high-top racing shoe and break them in well before the race. Wear thin calf-high socks to help avoid calf and arch strains.
Don’t Forget About Your Groins – You’ll be doing lots of crawling so spend some extra time stretching your groin muscles the days leading up to the race and on race day. I noticed my inner thigh muscles getting very tired during my first mud run and extra stretching of those muscles has proved to be very helpful.
Race Day “To Do’s”
Drink Early & Often – When racing in any weather, you need fluids early & often. A smart plan I use with my Jaguars’ players is: “Drink 50% water & 50% Gatorade before, during & after game day.”
Rollin’ Time – Using a therapy roller before all workouts and races will keep your muscles limber and help to prevent injuries. Focus on the front, sides and backs of your thighs along with your calves.
Push the Carbs – Forget the diet plan on race day because you’ll need the calories to get through today’s race. On race day, CARBS are king. Bagels, whole-grain cereals and pasta are all smart options.
Grease Up – Blisters can quickly ruin a great race. Coating Vaseline on toes, inner thighs and anywhere necessary will enhance your comfort on race day.
Don’t Be a Sponge – Today is not a day to wear cotton. Wear thin socks, water-friendly boots, non-cotton pants and a thin shirt to avoid carrying an extra 4-5 lbs of water weight during the race.
Stay Healthy & Happy!
Mike Ryan,PT,ATC,PES is the Head Athletic Trainer/Physical Therapist for the Jacksonville Jaguars of the NFL and the Sports Medicine Advisor to the National MS Society. He is a 6 time Ironman triathletes and fitness enthusiast. Mike is the founder of MikeRyanFitness.com, an easy to use sports medicine resource created to reinforce his Mission Statement: To Enhance the Health of Others.