Healthy Banana Pancakes

It takes more than exercise to make a successful athlete. You have to fuel up for races and workouts.
Make it something healthy. I've had more time for cooking since this is my off season and I recently tried out these banana pancakes. Eating healthy means less weight gain. That is important at this time of year since the average american gains 7 pounds during the holidays.  I don't know about you, but I don't need any extra weight when I am running or racing. Try these I think you will enjoy them.

Makes 8 pancakes
Prep time: 15 minutes
Cook time: 10 minutes

1 1/2 cups soy milk ( I used the mango flavor, there is a strawberry which would be great as well)
1 cup rolled oats
2 bananas chopped
1/2 cup all purpose flour ( I used unbleached)
1 tablespoon plus one teaspoon baking powder
Additional fruit for topping

1. In a blender, puree soy milk and oats until smooth. Add bananas, flour 1/2 teaspoon of kosher salt and baking powder. Puree for a few seconds. Let batter rest 10 minutes
2. Heat a large nonstick pan over medium. Mist with nonstick cooking spray.  Scoop batter into pan in 1/4 cup increments. 
3. Reduce heat to medium low and cook pancakes until air bubbles appear on the top and the underside is golden brown, about 5 minutes. Flip and cook 5 more minutes or until browned.  Top with sliced bananas and a bit of maple syrup if desired.

These would be good with blueberries, cherries, or strawberries. I also added a little bit of ground flax seed.

Enjoy.

235 Calories

8 grams protein

3 grams fat

5 grams fiber

750 mg sodium

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Team CMT Celebrates Thanksgiving

"It's easy to make a buck, It's tougher to make a difference."- Tom Brokaw

Di Billick of Indiana

Team CMT members spent Thanksgiving doing what we do best....having fun, racing and raising awareness.
Many team members across the country spent part of their day on the race course at Turkey Trots all over the country. Di Billick did a 5 K in a little over 46 minutes. Thanks Di for sharing your picture and for running for Team CMT. You look like you had a great time!

Kevin Klein Milwaukee 

Milwaukee member Kevin Klein ran the Drumstick 5 K at  State Fair Park. This was the first year for the race. It was a fundraiser for a local food pantry and drew 2300 runners and walkers. The race included a lap around the Milwaukee Mile race track. They had great weather too, mid morning temps were in the high 40's and by lunch time we were at 60F here in Milwaukee.  Kevin also got his two teenage kids to run as well. Both are cross country athletes. I  was supposed to do this race, but was under doctors orders to not even walk.  I did not want to go and watch because I wanted so much to be out there racing.  Two more days  and I am cleared to start running.

Brand new Team CMT member Chris Steinke of Appleton was also racing in Appleton.  Dawn Fritzell was in the same race and finished in 41:15, so I don't know if he is a friend  or just saw her Team CMT singlet.  Chris is the guy in the glasses and baseball cap. He is a long distance runner and I look forward to having him on the team. Dawn does this race every year and doesn't start her Thanksgiving cooking until she is done running. Sounds like a good tradition to me.  Thanks Dawn for representing Team CMT part of your Thanksgiving tradition as well.

I know some of the Richmond team members also raced.  No pictures or race results.

Last but not one of our newest and youngest members Brooke O'Connor raced with mom Alyson. Seven year old Brook and her mom ran the Turkey Trot in Longview, Washingon. Brooke covered the 3.5 mile distance in 55 minutes.  She and her mom are also doing the Hot Buttered Rum Run next week. They are going to be wearing holiday running skirts made by Alyson.  Good luck guys, can't wait to see the pictures and hear all about it.   Brooke you are an example for all of us. I think it is great you and your mom share a love of running and raising awareness for Team CMT!

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Thanks to everyone that has been racing for Team CMT this season. With the addition of Chris we now have 108 members in 24 states.  It seems like a simple thing to wear a shirt in an event, but it is so important to raise awareness of this condition. I am so proud of everyone on this team, especially the athletes battling this condition. Your courage and determination to remain active inspire me. You are role models for the CMT community!

Team CMT News

All your dreams can com true if you have the courage to pursue them.-Walt Disney

Joe Torello Finisher Philadelphia Half Marathon

Team Philadelphia
When Joe Torello was diagnosed with CMT at age 11, his doctor said to give up the idea of dancing and sports.  Sunday morning Joe finished the Philadelphia Half Marathon in 2 hrs and 41 minutes. After the race, Joe did two shows of The Music Man where he sings and dances. So the doctors were wrong about Joe, just like they were for many of us with CMT. Joe not only ran this race for Team CMT to raise awareness, he raised $5510 for CMT research. That brings the total raised by Team CMT members to $20,000. Way to go Joe and way to go Team CMT! Thanks for not giving up on your dreams of dance and being active.  I know you are working hard to stay strong. I can't wait to see what you do next!

Joe also has an interview lined up this week. I will put up that clip, hopefully later this week.  In the mean time you can watch the interview Joe did for Philadelphia TV.  In the clip he said he did not have any role model with CMT when he was growing up and he hopes to provide that role. You are already there Joe! Thank your for your efforts.
Check out his interview in Sacramento.
http://hnf.donorpages.com/TeamCMT/JTorello1/

Team CMT Kids
  The HNF announced this week a new program;Team CMT kids.
The program pairs fundraising and their current education outreach program using the book "Arlene on the Scene". Author Carol Lui heads up the program.  The program is open to schools, church groups, scouts, athletic organization or any group wanting to take on a service project.
Anyone interested should contact Carol at http://hnf.donorpages.com/TEAMCMTKIDS/
A group would pick a fund raising project and put up a fundraising page. Any on the members raising more than $25 will get a Team CMT Kids shirt.  This is a great way to get kids active, educate them about CMT and show them the satisfaction of helping others through community service.

Team Senior Games


Louise Gerhart and Chris Wodke Boston 2012

Louise Gerhart of Acton, MA has qualified for the Senior Games in Cleveland, Ohio on July 21, 2013. She will be participating in doubles tennis and triathlon.  I have applied to the games as well in triathlon and hope to see Louise there.  Louise has also been doing some research into options currently on the market of leg bracing. Looking forward to seen that summary soon. Thank you Louise for representing us at the Senior Games. Events like this are so important for raising awareness of CMT! Proud of you.  Hope to see you in Boston this spring when I run Boston again.


Team Oregon
Brook O'Connor of Astoria Oregon has joined the team. She is the daughter of Team CMT member Alyson O'Connor. They plan on doing a 5 K together and using it as a fundraiser. It helps to have someone to training with and I am sure you will keep each other motivated.  We continue to grow and have 107 members in 24 states, Iran, Vietnam and Canada.

Happy Thanksgiving everyone! Have a safe and happy holiday. Good luck to everyone running events this weekend. I know Kevin Klein will be running the Drumstick 5K here in Milwaukee.  I am still sidelined for at least another week.  I have a follow up doctor visit tomorrow.  The lump the doctor tried to drain is still there.  Hoping it is just going to take time to resolve. It is going to be 60F here this week and I am dying to run.

Barb Vonada, Courtney Hollett, Kim Farren

Team Richmond
Team members Courtney Hollett and Kim Farren ran the Richmond Marathon on Novmber 11th.  Team members Richard and Ruth Cook were in the crowd to cheer and Barb Vonada helped with getting items for the post party silent auction.  The event in Richmond earned a little over $4000.  This group has been active all year hosting a Saturday morning running group.  Great job and thank you for supporting CMT research and Team CMT!

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Announcing Team CMT Kids

Team CMT has partnered with The Hereditary Neuropathy Foundation (HNF) to raise awareness of Charcot-Marie-Tooth disease by participating in events held around the world. Awareness creates a deeper understanding of the challenges of CMT, and with that understanding comes support, a drive for research, and one day, a cure.

Team CMT Kids is focused on supporting children with CMT through our schools. We can indeed make a difference! Register your school and join us in the great cause!

SCHOOLS: We welcome your participation in Team CMT Kids for your community service project! By holding a Team CMT Kids event you will be helping tens of thousands of children who live with CMT feel empowered and embraced! Money you raise will help the Hereditary Neuropathy Foundation support the development of new treatments and hopefully one day, a cure for CMT.

Here’s how:
1. Choose a fun event to involve the whole school. Think about a walk-a-thon-around-the-playground, a jump-rope contest, a bake sale, a song-fest—something to get everyone moving and grooving!
2. Appoint an Event Coordinator to set up your school's fundraising page. Coordinators go to www.hnf-cure.org, click on Team CMT and you will find a link to create your own school fund raising page.

Spread the word about the event and the page link to collect donations.

3. Students can participate in the event and ask their friends and families to sponsor them online or by check. A t-shirt will be awarded to any student raising $25 or more.

This program is run by Carol Liu, author of the book “Arlene on the Scene,” which is a children’s chapter book featuring a spunky fourth grader with CMT (sequel coming in March 2013) See ArleneOnTheScene.com for more information.

Carol has a passion for working with kids, is a former school counselor, and uses her experience to expand the traditional school author visit into an engaging discussion about the value in embracing the differences among us. She visits elementary schools across the nation and has spoken to tens of thousands of children about important social issues as well as educating students and teachers about CMT. After nearly every visit, kids are inspired to take action and contribute to the mission of finding a cure for CMT. Team CMT Kids is now an integral part of the school program.

I am very excited to announce Team CMT kids.  I have a passion for all the benefits of physical fitness and using athletics to bring awareness of CMT. Team CMT was started to help those affected by CMT to stay active and raise awareness of Charcot Marie Tooth.   

This program combines both and teaches kids not only about CMT, but about being active, caring about others and being good citizens. So proud to introduce this new program. These kids can make a positive difference in the world by learning about CMT and raising funds to help those affected by this condition.

If your school is interested;

Go to the HNF site to register:
http://hnf.donorpages.com/TEAMCMTKIDS/

Coordinators should send checks, payable to:
The Hereditary Neuropathy Foundation
PO Box 1922
Midlothian, VA 23113

Please indicate “Team CMT” and the name of your school.

School Outreach

Challenge your students to think differently about diversity!  HNF also has a school outreach program. Their program “Arlene on the Scene” features a spunky young girl navigating the landscape of fourth grade with CMT.  Arlene learns through her adventures and mistakes, that a disability is like any other difference and can be part of a beautiful and capable whole.  It is free, interactive and classroom materials are provided for grades 3-5.

The HNF program provides the means and materials to help kids understand CMT. The free interactive sessions are led by author and child therapist Carol Liu.  Especially helpful if your child has CMT.

 To learn more about this program or have Carol comes to your school;

www.areleneontheScene.com

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Key words: fitness, kids, get moving, CMT, fundraising

In Over My Head

Computrainer

"Everyone Knows I'm in over my head"- The Fray

The words to that song by The Fray came through load and clear on my iPod last Thursday morning. After a night in Computrainer class  I felt completely in over my head too and it wasn't a good feeling.

A few weeks ago I signed up for a five month indoor biking class. My bike leg is the weakest part of my triathlon and I decided the off season was the perfect time to work on it.  I know I need to improve because the competition is going to continue to improve at Nationals in Austin.

The Computrainer is putting your bike on a stand and it is hooked up to a computer. It tells you how fast you are going and your power rating in watts among some other numbers. All sound good right, except your number is posted on a very large screen in the front of the class. So everyone sees it. I knew exactly how I measured up. As an engineer I am all about numbers and I don't like it when I don't measure up.

Last week we did a time trial and I came in last among 12 students.  I was at least 2 mph and a lot of power less a cyclist then everyone in the class.

That was not the worst part. I feel like a complete newbie. Everyone in the class has taken it before. Most of them are iron man competitors. They all know each other and what they are doing. I don't even know how to put my bike on the stand or set up the software.

Everyone in the class has been nice and helpful.  Both weeks guys in the class helped my get my bike set up. It just seems everyone know this but me and I am the slowest kid in the class. This discomfort is all in my head. That doesn't make it any less painful.

It is just like school gym class. I feel like I don't belong. Being a competitive runner for years, I know the routine and just what to do. I don't like the feeling of not knowing what I'm doing.

We were doing drills where you pedal with only one leg. The coach came along to correct my foot. It was pointing down, because of my foot drop that is what my feet do.   She kept telling me to pull back, but I don't have the flexibility to do that.  How I just want to be normal like all the other students in the class.

So all around I had a bad night.  I felt completely out of my league. I thought I would fit in at Nationals, but told I was"too strong and not disabled enough."  Yet I don't really fit in with other athletes either. I am living in the land between.

My coach tells me not to compare myself to others and she is right.  But there is an even bigger issue here.

Fear of not keeping up has kept me from joining group rides and runs.  Sometimes I let that fear of being in over my head get the best of me. Not this time. I am going back tomorrow night and every Wednesday night for the next 5 months.  The motto my trainer for this class sends on her email says..".If it doesn't challenge you it won't change you".  That's why I'm there. I don't just want to be good enough to win a National Championship in  Austin. I want to be the best I can possibly be. I want to show others with CMT what they can do and to never give in to their CMT, even if that means sometimes being in over your head.

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Team CMT News

 "It's better to wear out than rust out"- Dr. Lawrence Line

 It's all about long distance events in this issue.  Team CMT members are doing some incredible things! My brother once told me I was going to wear out my knees with all my running. I told him better to wear out than rust out. I think the Team CMT members in this addition would agree.

Team Ironman

Krisen Crosby Cezat and her husband Kevin

First up is Kristen Crosby Cezat.  Kristen is from Orlando Florida. She completed her first ironman triathlon distance in Panama City Florida on November 3^rd. She is pictured here with her husband Kevin who also competed finishing in a time of just over 13 hours.  Kristen finished with a time of 15:47:15  An ironman is a 2.4 mile swim, 112 mile bike and a full marathon of 26.2 miles. I cannot even imagine doing this. I am done after a marathon. I cannot imagine doing two more events of marathon magnitude.  Kristen is a physical therapist, a newlywed and with a new house. I cannot imagine where she finds the time to train. Kristen you are my superhero!  Shaun Daley of Atlanta Georgia has announced he will be doing Ironman Florida next year. This will be his 2^nd Ironman event. Proud of you Shaun! You are an inspiration.  It is amazing to me the things the athletes with CMT have accomplished on this team. What is even more amazing is that Shaun got in. IM Florida sold out in 1 minute. Way to go Shaun. Excited for you.

Team Nationals

A RR for Joyce Kelly

Team CMT member Joyce Kelly, completed the Dallas Runners Club Half Marathon last weekend. Joyce is getting ready to compete in several half ironman triathlons this year. Joyce set a personal record in this event by 15 minutes.  Joyce has also qualified for the Paratriathlon National Sprint Championship in Austin, Texas in May of 2013. Joyce is coached by fellow team member Morgan Johnson.  Congratulations to you both on Joyce’s accomplishment. 

  Joyce qualified for Nationals at the Denton Monster Triathlon in Denton Texas, Halloween weekend.  She was 1 second from a podium finish in her age group. She joins Team CMT members Joy Von Werder and Chris Wodke as qualifiers for Nationals. I am looking forward to seeing Joyce in Austin.    I have Joyce to thank for qualifying last year. She made me run the Denton Pioneer Sprint Triathlon when I visited Dallas in 2011. She was the one that told me about the Paratriathlon Nationals. Joyce you inspire me to be a better athlete! Joyce has worked hard for these two accomplishments. I am looking over my shoulder.  We have a little friendly competition to see who will be better at Nationals. Can’t wait both to see her and to race with her.

Megan Seebeck in Yuma Arizona

Team  Marathon

Megan Seebeck was all trained and ready to run Marine Corp Marathon on October 28^th in Washington D.C. Duty called Marine Seebeck to Yuma, Arizona. That did not stop her from recreating the marathon right where she was by running 26.2 miles in 4 hrs. and 17 minutes to honor her dad who has CMT and to raise funds for CMT research. She looks great; I know I don’t look that good after I run that far. I believe this was Megan’s first marathon, although she has run numerous half marathons including one this summer in Buchrest where she represented Team CMT. Great effort Megan, so proud of you. Thank you for running for Team CMT and raising funds for CMT research.

Team Ireland

Robert Kearney and Cheryl Monnat in Dublin

Anyone that has followed this team is familiar with this couple. They do a bike ride or run wearing their Team CMT gear almost every month.  On October 29^th, Cheryl and Robert ran the Dublin Marathon in a time just under 5 hours.  Robert had a foot injury early in the race, so good effort to finish. They combined the marathon with a vacation in Ireland. I know they got to taste lots of good Irish beer and hear lots of good Irish music. It was a chance for Robert to visit the area in Ireland where his family is from.  This is not Cheryl’s first international long distance race. In August of 2011 she ran the Reykjavik Half Marathon.

Team Richmond

 This week Team CMT will be represented by numerous runners in the half marathon. There will also be an HNF cheer zone on the course. The event also has a post race party with silent auction to raise money for CMT research. Cant't wait to see the pictures and hear all about it. I was signed up to do this race, but had to cancel due to injury.

Injury Report

I’m still on the bench. I 'vee not run since mid-September. I’ve had countless medical professionals look at my knot on my ankle in the last 2 weeks.  After a diagnostic ultra sound and an MRI, the sports medicine doctor has determined it's fluid buildup. Good news, since there is no tear or stress fracture. I also found out I have an extra bone in my foot, which I already kind of knew about. So the fluid will be drained off this Monday, I will get a steroid shot to prevent re-injury. After 2 weeks I should be cleared in time to start training for the Boston Marathon this April.  I will start training in mid-December. So for those depressed about winter, spring and the Boston Marathon are right around the corner.

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

R.I.C. E and Running

Megan Seebeck after her marathon

"There is no satisfaction without a struggle first"- Marty Liquori

Treating Sprains and Strains and other running injuries

If you are a runner long enough, especially a long distance runner, you will get injured. I read last year 20% of the runners entered into the New York marathon were injured enough to take a deferment.  As you get older or if you have a condition like CMT, you are even more likely to get injured.  Minor injuries you can treat at home using the RICE method. I got this from Web MD and my comments are in italics.

The gold standard of care for sprains and strains is known as RICE therapy. RICE stands for:

Rest: Don’t put weight on the injured area (this includes not lifting with an affected wrist or elbow) for 24-48 hours, to guard against aggravating the injury further. If you physically cannot put weight on an injured knee or ankle, see your doctor.

If the injury is mild or if you catch it early, you may be able to do "active rest"  Say you have pain when running. You may be able to substitute another activity such as using an elliptical, biking or pool running while the injury heals.  If you are an athlete long enough you will know when you can do this. I also always consult with my sports chiropractor at the first sign of injury and get his agreement. This is while I am under treatment.   I have completed 7 marathons and I have had a minor injury in every one of them I treated with active rest. The active rest helps to maintain conditioning while allowing the injury to heal.

Ice: Put a bag of ice on the injured area for 10 minutes at a time, and then take it off for about 20-30 minutes over the course of the first 24-48 hours. Ice should not be applied directly to the skin. The cold constricts blood vessels and slows down the inflammatory process, easing pain and swelling. Too much time can cause injury, however, so don’t leave the bag on too long.

The ice helps to reduce the inflammation, so ibuprofen may also be helpful. Check with your medical provider.

After the first 48 hours switch to heat following the same schedule. Follow the heat treatment with Biofreeze. My massage therapist recently told me never to treat only with heat to always finish with cold.

Compression: You can either wrap an injured wrist, ankle, knee or elbow in an elastic bandage, or buy a compression sleeve at any drugstore. Like ice, compression helps to decrease swelling.

Athletes have used tape and elastic bandages for years.  Many are also using Kinesio tape. This is an elastic tape invented by a Japanese Chiropractor.  The tape supports the area and can be used on chronic problem areas to support and prevent injury. This tape has become one of my best training tools. Tape only with the advise of a Chiropractor, Physical Therapist or Athletic Trainer.   Amazon has some great books on Kinesio taping for common runners.  I use  "Clinical Therapeutic Applications of the Kinesio Taping Method".

Elevation: By placing the injured area on a pillow and elevating it above the level of your heart, you keep fluid from collecting in the area and decrease swelling.

RICE therapy is particularly important during the first 24-72 hours after a sprain or strain occurs. During this time, you can also take medication to alleviate pain if you wish.

There is a reason runners call Ibuprofen vitamin I. It can really help with minor aches and pains. I take a couple of Ipruprofen PM at night after my long runs.  It really helps with post run soreness that is usually really inflammation.

As your pain and swelling subsides, you can decrease the RICE therapy, beginning to use the affected area again and applying the ice and compression less frequently (often at the end of the day, as swelling and pain tend to flare up after use).

 Catching injuries early and treating right away is key.  As an athlete pay attention to your body.

That means dealing with even minor aches and pains using the R.I.C.E. method.  This method works for any type of injury. It is one I learned as a member of the National Ski Patrol and use often. Hope you find it helpful for all your injuries.

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have  107members in 17 states and 4 countries If you wish to join us visit our web site. 

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.