• Dealing with Injuries

                A little stiffness and soreness are normal. However, if pain is sharp, or if it does not go away during the warm-up, you may have an injury. Most running injuries are the cumulative result of running too far (or too fast) too soon: typically pain in the ankle, shin, or knee.   Such “over-use” injuries often build up over several days. If you try to “run through” an injury (as you would normal stiffness and soreness), it is likely to get worse. So the best response is to talk with one of your coaches and then rest a day or two, using ice to reduce swelling, and massaging stiff muscles with rollers. Often you can still do vigorous cross-training: deep-water pool-running is especially effective, as is spinning, especially when combined with vigorous core work. Most important, however, is determining what caused the injury so that you can avoid it in the future. It may be as simple as cutting back on the length and intensity of your runs. There may be physical problems that a physical therapist or doctor will need to address. If you see a medical professional please have them fill out the form below.


    Rehabilitation Plan: Medical Release Back to Cross Country


    Athlete’s Name: _____________________________________________________

    Athlete’s e-mail: _____________________________________________________


    Parent’s Name: ______________________________________________________

    Parent’s e-mail: _____________________________________________________


    Doctor’s Name: _________________________________ Date: _______________

    Medical Diagnosis: ___________________________________________________



    Suggested Rehabilitation Plan:

    1)      What type of actions should the athlete take to work their way back to healthy, pain free participation in cross country running? We can provide strength training in a weight room, core workouts, stationary biking/spinning, deep water running, and swimming in addition to walking and running.







    2)      When should an athlete expect to see improvement?



    3)      What symptoms should the athlete be aware of that indicates the athlete should stop what they are doing or they should get rechecked by a doctor?