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Show 22 health HILL TOP TIMES Friday, May 15, 1987 Aching muscles can result from starting out too fast Dy Evelyn D. Harris e pain starts shortly after you begin ninning or other workouts and disappears within 24 hours of completing the exercise. The remep and stretching exdy is warm-u' First-degre- American Forces Information Service Ah, warm weather. Time to get going on a running program again. Aww! Those aching muscles. Who needs the exercise? v Aching muscles are a fact of life for most people upon beginning or increasing a running program. They should not be ignored but they should also not provide an excuse to stop exercising completely. Of course any running program should begin carefully. Don't try to do too much the first time out. Build up gradually to greater distances and speeds. According to Dr. Jay Cox, a retired Navy captain who was orthopedic surgeon and director of sports medicine at the U.S. Naval Academy in Annapolis, Md., and who is now a sports medicine consultant to the academy, there are four levels of running pain. Learn to assess which level you are experiencing, so you can respond appropriately. ercises. pain is constant and increases as the run continues. However, it does not affect performance. To reduce it, said Doctor Cox, e follow the remedies for pain and eliminate activities that cause the pain to increase, such as races or long training runs. If first-an- d second-degre- e pain are ignored, the body is damaged and third-an- d fourth-degre- e pain can result. Third-degre- e pain lasts throughout a run. It is mild during easy workouts and severe during hard ones and is never fully relieved by rest. When pain reaches the level where it hurts performance, said Doctor Cox, slow down and do stretching exercises. Third-degre- e pain requires a doctor's attention to help prevent further injury Second-degre- e first-degre- pain makes runstrenuous or other sports exning inadvisable. tremely painful and Medical attention is definitely needed. A doctor can advise on rest and rehabilitative exercise and provide the necessary medical attention. Doctor Cox said the physician may recommend substituting swimming, walking or cycling to keep yourself in shape until the injury is healed. Three . Fourth-degre- e miles of cycling or one-thir- mile of d swimming provides the aerobic benefits of one mile of running. According to Doctor Cox, the most common running injury is to the knee, followed by the ankle, forefoot, shin and Achilles tendon, which joins the calf muscles to the heel bone. The best way to prevent injuries is to wear shoes best suited to your feet and running style, to perform conditioning and warm-u- p exercises and to listen to your body when pain is still of the first degree. up 3 and PRESENTS THE 1st Annual Hawaiian XXit Integrity is your assurance of quality service" WE SPECIALIZE IN DIAMONDS AND GOLD! MERL J. RIDING FREE TRIP CONTEST Trip for 2 to Kauai Hawaii Ice " Chest Cooler Certified Master Watchmaker LET US DESIGN A NEW MOUNTING FOR YOUR DIAMOND AND PRECIOUS GEMS Credit Avaialable 16 South Main o Clearfield, Utah Phone: 100 Refutable Coke Mugs 825-075- 2 Lunch Certificates and more Fill out an entry every time you at Jeweler All jewelry, watch and clock repairs done in store. 6 days Includes Airfare, Condominium and Rental Car PLUS 300 ADDITIONAL PRIZES 100 Sixpacks of Coke Goldsmiths and MERL M. RIDING stop one of our convenient locations: Centervflle - Centerville Exit and M5 Ogden 12th Street and (next to IRS Center) Kaysville Kaysville Exit I 5190 South 1900 West Layton . Layton Exit and GAS CCXJPOM" 32 Oz. Jumbo Soft Drink 29C Must be used with gasofine purchase. Expires May 24, 1987 No cash value Roy. and Tremonton (CJ.S. 91) Tremontpn Crossroads Cob COUPON 6 pack 99C Offer good only with gasoane purchase. Limit 2 per coupon. Expires May 24, 1987 No cash value SMACKS - few aJUSSk. i 00 CLOSING COSTS COUPON Sandwich, Drink and Chips $1.99 "7" LOCATIONS DECORATED MODELS IVORY' AND Offer good only with gasoline purchase. Limit 5 per coupon. Expires May 24, 198; No cash value COMPANY 020-0C0- 0, 770-33- 20 4D 770-03- 03 1-7- 030, |
