Repeat Monday

Happy Monday lovelies! I hope everyone had a great weekend. I definitely had a good one although it was HOT! This heat is killer! Anyway, this morning I ran another PT approved 12 miles (8:43/pace) with no major pain. I definitely have some tightness in my groin but I have been really good about foam rolling and icing. My knee usually hurts but not while running…it seems to hit a few hours my workout. I have PT today at 12:00 and I am sure I will be covered in ice bags later this afternoon! :) As I have said before…I don’t care, I will do anything to help my legs.

So I am not going to lie, last night’s dinner was an exact repeat of Saturday night’s feast! BBQ Chicken Quesadillas. I couldn’t help it. I was craving them again so badly and I thought well why not?? Who cares if I ate the same thing two nights in a row?  I mean look at them? How could you not want these twice?

Repeat dinner...take 2!

Have you ever eaten the same dinner two nights in a row because it was just SO good?

So I want to quickly give a lesson on the difference between using ice and using heat to treat sports injuries. Both are important but both are important at different times and for different injuries. First let me identify the two basic types of injuries: acute and chronic:

  • Acute Pain is of rapid onset and short-lived
  • Chronic Pain develops slowly and is persistent and long-lasting.

Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48-72 hours) where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury and help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity.

Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel.

I hope this information helps some of you and eases the confusion on when to ice and when to heat and on what types of injuries.

Are you good about using ice/heat treatments when you need to?

47 Responses

  1. I do that all the time! I always end up eating something I love 2-3 days in a row. Then I get sick of it and don’t want anything else…haha!

  2. Repeat meals are SO worth it if it’s good enough – and those quesadillas look PLENTY good enough!

  3. Thanks for the great advice about ice and heat. I never know which one to use! Wow – 12 miles! I don’t run 12 miles when I am perfectly healthy! Sounds to me like you are progressing really well!!

  4. That meal looks great! There’s no wonder you ate it again.

    I am bad at using any kind of treatment. Including sunscreen to prevent that type of treatment ;)

  5. I definitely do repeats if that is what I am craving. Seriously though, how could you not love bbq, tortilla and cheese? I am good about using treatments when needed. We also do epsom salt baths. Have a great Monday Kelly! Congrats on that run! Now that is how you start the week!

  6. I’ve been sitting in the sauna after my workout…so I guess I’ve been doing it right?

    Happy Monday!

  7. I’ve always been using heat BEFORE…whoops!

  8. Good job on the run. I am horrible about icing down unless the pain is really bad and then I will remember.

  9. Great tips! I am definitely known to ice my legs ANYTIME they are sore! I used to see my dad do it when I was younger after his lonnnng runs, and I think it got stuck in my head :)

  10. Hi Kelly! How many grams of grains do you typically eat a day? Do you focus more on proteins and veggies?

    • Hi Kristin! By grains I assume you mean “bread-like” carbohydrates. My body definitely NEEDS carbohydrates to fuel me for all my distance running. I do have a pretty high carbohydrate diet (probably about 60%) but most of that comes from fruits and veggies. Most of my grain carbohydrates come from oatmeal (steel cut oats), brown rice, quinoa and pasta. And most of those are always gluten-free. Does this help at all? If you want to talk more specifically about it please email me and I will be more than happy to talk to you about it! :)

  11. Good points on when to go hot or cold, seriously. Anytime you don’t smell like Bengay is a plus.

    I need to be better about post workout recovery. You have to remember to be kind to your body when you’re not in pain as well.

    Those BBQ quesadillas look muy bueno, don’t know if I could go two nights in a row, but if it ain’t broke….

    Glad you are continuing to have some awesome PTs.

  12. I spend a lot of time on the foam roller, but I really need to be better about icing!

  13. I was horrible at icing when I was youner, and I am paying for it now. My knees are so bad, at 21 years old I can walk for maybe 2 hours before heavy aching and pain sets it. I try and do what I can now, but I wish I would have done better in the past

  14. I love eating a favorite meal again the next day! I especially love leftovers sauces, soups, and chilis.

    I try to be good about icing as a preventative measure…it’s not my favorite thing! I am pretty good about stretching and foam rolling, though…and I never turn down a good soak in the tub with some epsom salt!

  15. Those look delicious!

  16. I am such a repeat offender. If I like something i eat it multiple days in a row, and then don’t want it for weeks on end. Very interesting with hot and cold when it comes to pain.

    Enjoy your day!

    xo

  17. Psssh, I usually purposely make a large batch of something so I can have it over and over again. :P I’m one of those people who can have the same thing for lunch and dinner all week and not get sick of it haha. :)

    And thanks so much for the info on the acute/chronic pains! But why can’t we ice/heat pains before activity? It never even occurred to me to do that but I’m curious as to why we can’t.

    • You can use heat before! It is good to loosen the muscle tissue but never ice before. Ice restricts the muscles and makes it contract which would cause it to easily pop and/or tear if done before working out.

  18. Holy mileage! That’s insane!

    Great education as well for the ice/heat.

  19. I will repeat a meal for weeks if its good! I had quesadillas 3 times last week. They’re good!

  20. Those quesadillas look awesome!

    I try to use heat treatment for my chronic low back pain (stress fracture) and then I use ice treatment for the torn ligaments in the wrists…maybe I should be using heat though since I’ve had pain since march?

  21. Yummies. I have been known for making Panini’s two nights in a row, they’re just so ooey gooey and delishhh….

  22. Ohhhhh, yes I do that too… but I do the same meal more like 4-5 days in a row… I get a bit obsessed! ;)

  23. no shame in eating the asme thing again!! you found something you like- nbd :) think about all the little kids who legitimately live off mac n cheese & cookies hahaha. good info about heat/freezing treatments too- i never knew all about that

    xoxoxoox
    shelley

    http://findinghappinessandhealth.wordpress.com

  24. I’ve been icing my knee after every workout these days, I do not want to be sidelined for another three months!

  25. I’m usually really good about icing when I need to. It sucks when I’m doing it, but it’s so much better than the alternative if I don’t.

  26. Trust me… I’ve eaten the same thing several days in a row before. And it’s not like they’re leftovers- I just get obsessed with how good it is!

  27. Confession: I NEVER ice or heat. In fact, I’ve been having issues with my left knee lately, and despite being told by a trainer to ice it…I haven’t at all :/

  28. Those quesadillas look delicious! I’ve definitely eaten the same thing 2 or 2+ nights in a row. I tend to make more than we’ll eat in one sitting and I LOVE left overs, it makes eating healthy and cooking healthy so much easier, plus, they’re delicious!

    I’ll have to try the bbq quesadilla though. I love bbq chicken pizza, but I’d never thought to do it that way before!

  29. I hope that tightness goes away…you’ve been rockin’ it!

    The quesadilla looks amazing! I definitely plan on eating pesto all week for supper…1) because it’s amazing and 2) because there’s no hubby to help me this week! :)

  30. I’m GREAT about icing if I have a sprained ankle or something (I’ve had a few in my day.) But last week I tore a muscle (or something?? Not really sure) in my glute…what do you do for that? Just a lot of stretching? That’s all I’ve been doing and it’s helped.

    Oh and those quesadillas look DELISH! I never get tired of quesadillas…I’m sure I’ve eaten them two, if not three, nights in a row before :)

  31. Great advice on ice and heat. I have now developed tennis elbow and am sitting at my desk with ice wrapped around my arm! I was actually wondering if I should attempt heat at some point, but I think I’ll stick with ice for now.

  32. Great info on heat and ice! Thanks for sharing. We had quesadillas last night as well, but just regular old ones, not BBQ. BBQ sounds great! I will repeat a dish a second night if I really enjoyed it. I see absolutely nothing wrong with that. :-)

  33. YAY on the 12 miler – you must be so pleased with your progress! Go you!!

  34. Whenever I find something yummy, I usually eat it again and again until I’m sick of it. Haha. Keep up the quesadillas!

    Also, congrats on your 12 miler – glad you are making so much progress!!

  35. YAAY for no big pain. :) I know how that is… to have it AND to not…

    those quesadillas look great! We eat do-overs all the time – fajitas, green chile enchiladas, sushi (I made it two dinners in a row a few weeks ago!)
    :)

  36. Girl, I eat the same thing for weeks in a row if it tastes good. I am lame like that. But, if it ain’t broke…

  37. [...] Kelly just did a great summary post about when to use ice packs and when to use heat packs. If you’re not sure when to do which, definitely check it out! [...]

  38. I love to eat a favorite meal 2 days in a row! In fact, there are some foods that taste even better the second time around.

  39. Damn girl!! 12 miles when you’re supposed to be injured? I can barely walk 4 or so when I’m supposed to be healthy. You are fierce!

    I definitely use ice and heat, because I am allergic to most pain killers, so I need all of the other options I can get.

    Love you!!

  40. [...] 2010 by Kelly Happy Tuesday everyone! I am still on like cloud 1000 from my 12 mile pain free run yesterday. PT went well…although he found some tightness in my groin muscles. After some major work [...]

  41. [...] one from creeping up in the first place. Stretching, along with gradual increases in mileage and an ice pack or two, may very well be your secrets to staying [...]

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