Champion ultramarathoner Scott Jurek was playing soccer last summer just three days before an important 100-miler (160km race) when he sprained his ankle trying to run down the ball.
Needing a quick fix, he did not pop ibuprofen or any other nonsteroidal anti-inflammatory drug (NSAID). Jurek, who is also a physical therapist, a vegan, and a proponent of natural therapies, started with the athlete’s traditional Rice treatment: rest, ice, compression (wrapping his ankle), and elevation. He also infused his meals with the anti-inflammatory spices ginger and garlic and took the herbal supplements arnica and bromelain to reduce the pain.
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“Homeopathic therapies allow me to access my body’s healing potential,” Jurek says. “Alternative medicine aims to resolve imbalances and solve the problem rather than just relieve symptoms.”
Dr Francis O’Connor, a runner and medical director, says that Jurek’s approach is increasingly popular. “I’ve been at track meets where the line of runners waiting to see a chiropractor or massage therapist is much longer than the line to see an orthopaedist,” he says.
“It’s important to have a good medical evaluation. But runners can find relief using complementary medicine as well. Alternative therapies tend to place a greater focus on biomechanics, nutrition and alignment, details that can solve runners’ problems.”
Jurek says his rehab recipe worked for him. He went on to win the Hardrock Hundred-Mile Endurance Run, setting a course record of 26:08.
Even with that success, he acknowledges that there is no one fast fix for everyone. Runners need to discover what methods work best for their bodies and particular injuries. (For pain that’s severe or chronic, see a medical doctor.)
Here are five popular therapies to consider adding to your recovery and rehab regimen:
ACUPUNCTURE
The promise: This ancient Chinese practice involves inserting fine needles in specific areas of the body to improve circulation, restore energy, and promote healing, says Patricia Piant, an acupuncturist and Chinese herbalist.
The science: Research has been controversial, due to the difficulty of creating a placebo effect with needles. But studies have shown that acupuncture stimulates endorphins, the body’s natural painkillers, and also increases the range of motion in joints.
Who should try it: In 1996, the World Health Organisation issued a report on the efficacy of acupuncture, saying that it could benefit patients with knee pain, plantar fasciitis, sprains, lower-back pain and osteoarthritis.
SPORTS MASSAGE
The promise: Stroking movements flush out waste products and dilate blood vessels so oxygen and nutrients flow more quickly to speed recovery, says Leslie Goldblatt Denunzio, a runner and massage therapist. Because massage stretches muscles, releases tension, and breaks down scar tissue, it can also improve flexibility and prevent injuries.
The science: Studies show that massage lessens pain, swelling and anxiety. But despite strong anecdotal evidence from athletes like Jurek (who says his weekly massage keeps him from getting sidelined), there’s limited research on it as an injury-prevention tool.
Who should try it: Sports massage is especially beneficial for those covering 56km or more a week. The more distance you log, the more stress your body endures, and massage can stop the damage from building up, says Denunzio.
HERBAL REMEDIES
The promise: Proponents of herbal therapies say that the phytochemicals in plant-based supplements enhance the body’s ability to heal itself — rather than just masking symptoms — and can treat muscle and joint pain and swelling.
The science: Herbal supplements don’t undergo the rigorous testing of traditional medicines, and they aren’t subject to the approval process of the Food and Drug Administration. But a 2007 review of studies concluded that the supplements devil’s claw and white willow bark could help reduce back pain. And the remedies Jurek uses — arnica and bromelain—have been shown to reduce swelling. Garlic, ginger and red pepper are also known to decrease inflammation.
Who should try it: Herbs with anti-inflammatory powers can treat plantar fasciitis, back and knee pain, sprains and muscle stiffness, Piant says. Spicing up your meals is the best and safest way to start. Talk to your doctor before taking any over-the-counter supplements.
[This is an edited extract of a feature by Betsy Noxon, published in Runner's World magazine, August 2008. Get more articles in the latest issue of Runner's World, on sale now, and visit www.runnersworld.co.za for more info.]
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