The Susan G. Komen 3-Day
3 Beautiful Days
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Susan G. Komen 3-Day

Countdown: 16 Weeks

Susan G. Komen 3-Day® would like to thank New Balance, the official training partner of the Komen 3-Day, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

Monday   Rest    
Tuesday   3 miles   Easy walking
Wednesday          15 minutes   Moderate cross-training
Thursday   5 miles   Moderate walking
Friday   30 minutes       Easy cross-training
Saturday   8 miles   Easy walking
Sunday   6 miles   Easy walking

Skip to Your Fundraising Step of the Week: Set a Meeting for a Face-to Face Ask

Training Tip of the Week: Kneecap Pain
"I have this grinding sound when I bend my knee."
"My kneecaps ache after I walk."
"I can’t squat or kneel any more."
"When I sit for a long time and then stand up, I have severe pain all over my knee."

If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.

Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of its groove and causing your pain.

What are the symptoms?
The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.

How is it treated?
Treatment includes the following:

  1. Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.
  2. Elevate your knee by placing a pillow underneath your leg when your knee hurts.
  3. Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider. 
  4. When the pain has decreased, start to strengthen your thigh muscles to get the kneecap back in its groove. See exercises below. 
  5. An infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support. 
  6. Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.

kneecap stretches

Your Fundraising Step of the Week: Set a Meeting for a Face-to-Face Ask
Pick someone on your contacts list you want to ask for a big donation. Call him or her today, and set a date for lunch, for coffee, or for a walk around the block. At your personal meeting, talk about what you’re doing and how much it means to you. Ask for your big donation - a specific amount. Hand a printed donation form to your donor, then wait and be silent. Give the moment the seriousness it deserves. Let your donor speak next, and make sure you don’t leave the meeting without a firm answer.

Print out your donation form from your Participant Center right now, then schedule your meeting!

P.S. Click here to add a daily training reminder to your Outlook calendar.

NOTE: Each 3-Day® participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.

 

 

For more information about the Susan G. Komen 3-Day®, visit The3Day.org.
For more information about Susan G. Komen for the Cure®, visit komen.org.

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