Dream Team

When elite runners need a quick fix, they seek out these Mr. Fix-Its.

Wednesday, July 16, 2008, 12:00 am
Olympic hopefuls train for years to get their bodies in peak shape, but what happens when an ache, pain, or twinge strikes days before a competition? Many of them turn to musculoskeletal therapists Jim and Phil Wharton, the father-and-son duo that has been trouble-shooting injuries at the last four U.S. Olympic Track and Field and Marathon Trials. The Whartons are used to fielding last-minute requests from athletes who need recovery and rehab help. Here's the Whartons' advice on how to get to the starting line healthy.

Get Flexible. Stretching increases circulation, which speeds the delivery of oxygen and nutrients to damaged areas to speed the recovery process. Two days before the U.S. Women's Olympic Marathon Trials last April in Boston, Magdalena Lewy-Boulet went to the Whartons with a hip that was so tight it was hindering her stride. After three flexibility sessions to improve her range of motion, Boulet led the race for 23 miles before finishing in second place in 2:30:19-a 31-second PR.

Engage in Active Recovery. If the pain is muscular, take a few days off from running and cross-train instead. (If you suspect a bone injury, see a doctor.) The Whartons prefer water workouts over cycling. "Runners tend to push too hard on bike pedals and put unnecessary pressure on their glutes and hip rotators," says Phil, who had steeplechaser Anthony Famiglietti pool run and swim when he was sidelined with an injury. "The water gives your legs full range of motion and allows you to open up your hips." Loafing on the couch can actually slow your healing. "The body is so used to a certain level of movement, and reduced blood flow caused by inactivity can make your muscles contract, which can be more painful," Phil says.

Stand When Possible. Sitting puts pressure on your lower back and can result in overactive hip flexors and weakened glutes. It's best to have your muscles lengthened rather than contracted whenever possible. Lopez Lomong, who will be running the 1500 meters in the Beijing Olympics, learned this the hard way after a long flight to Kenya left him with sore hip rotators. When traveling, take breaks to walk and stretch your legs every hour.

Eat Right. There's a reason Jim and Phil took a juicer, a blender, grains and powders for shakes, a crock pot, and a rice steamer to the Track Trials in Eugene, Oregon, in June. "Eating a 50-50 combo of protein and carbs after a workout is key for muscle recovery," Phil says. The Whartons' personal favorite postrun fuel: hemp protein powder mixed in juice with berries.

Take Anti-Inflammatories. Be they traditional like ibuprofen or, as former NCAA 10,000-meter champ Alicia Shay prefers, natural - like ginger, tumeric, raspberries, or cherries - anti-inflammatories reduce swelling and pain.

Listen to Your Body. If an achy foot or hamstring makes you think twice about a track workout, skip it and go for a short, easy run, or cross-train instead. After dropping out of last November's Marathon Trials with a hip injury, Abdi Abdirahman learned to scale back his workouts if he's not feeling up to par. It paid off: Abdirahman won the 10,000 meters at the Olympic Trials in June.

Tags: Olympics