Shin Splints Progress :)

[Dshutla]

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[andy black]

Man, shin splints do suck don't they? used to happen to me alot until a PT friend of mine taught me a trick to stretch the front of the shin. Find a spot that you can slide your toes under like your going to do a sit up like a fence at the track or a heavy dresser or couch at home. slowly push your body back while pulling up with your toes. You will feel the stretch in the front of your shin. Do this before and after you run. After doing this for about a week I had no more problems with the shins and it's been almost two years. As far as running backwards, never heard of it, but if it helps keep doing it! Best of luck to you.
p.s.- kind of a weird spot for a post on shin splints!

[Dshutla]

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[pkagel]

Here is a write up my wife did on shin splints.


"Shin Splint" is a catch-all phrase for lower leg pain
triggered by exercise, usually running. The cause of the pain can
either be the muscles (myositis), tendons (tendinitis) or the
bone-covering sheath (periostitis.) Without a doctor's assessment,
it is hard to determine from which you suffer.

This is a common injury I encounter with my LA Marathon runners.
When I treat my patients for this condition, I advise them to stop
exercising briefly until you can resume running w/o pain.
If you continue to exercise, it will only prolong the healing time
and make you more prone to recurrence. REST IS THE BEST CURE !!!
Most of my patients recover within 1-2 weeks if they rest and
follow the following home treatment below:

* In the acute stages of the pain (first 48-72 hours) perform
ice massage to the affected area. Take a styrofoam cup, fill it
half way with water, then put it into your freezer. Once frozen,
tear off the top half of the cup, down to the ice, and use it in
a circular motion on the affected area for 15 mintues, 3-4 times
a day and before/after exercise. This "ice cup" method of treatment
combines both ice and compression for reduced swelling. You can
also take ibuprofen to minimize discomfort and reduce the swelling.

* After the first 48-72 hours, you can apply moist heat instead
of ice if it feels better and gives you better results than the
ice. Only use MOIST HEAT, i.e. baths, hot soaks or the shower - never
use a heating pad !!! A heating pad will just dehydrate the muscle and
aggrevate the condition.


TO PREVENT AN ANTERIOR (frontal) SHIN SPLINTS - raise the heel
of your running shoe with 1/8 inch adhesive felt. This is available
in the medical section of most Sav-on type stores - ask the pharmacist
if you are unable to find it.

TO PREVENT POSTERIOR (rear) SHIN SPLINTS - wear an extra pair of
socks and run with the body as erect as possible (minimize leaning
forward.) Try not to run on the tips of your feet and use a more
rounded "strike pattern."

If you would like to "brace" the leg - take an ACE bandage and
criss-cross it over the anterior half of the lower leg. Is will
help reduce swelling while you run, but should not be used
exessively as it can cause muscle atrophy (deterioration) over time.


*** REMEMBER USE "RICE": Rest, Ice, Compression and Elevation ***

[Semy]

Dshut, they feel better after 2-3 minutes because your muscles warm up but the pain will remain when you finish and may even ge tworse. You need ot take it easy. Dont try so hard to run for 25 min. If you have a splint and are not 100% take it down to 15 min. It only takes one injury to knock you out for 6 months then what will you do in the SS training?

Treadmill...I never liked it. You should notice running on a treadmill and running outside are 2 totally different things. I suggest with a shin splint, doing about 30 min on the elyptical (if thats how you spell it) machine at a adverage timer and try to keep it at a speed of 9.0 or at leats 8.5. If you can do that for 30 minutes thats very good. Doing this will build up your cardio in a way other running cant and also its very low impact on the shins allowing you to exercise and still heal them up. Try that for just 1 week. Then try the running for 15 minutes without any discomfort.

Remember to stretch before and AFTER every running. And try to avoid running in cold weather...if you do...wear sweats or you can pull more muscles.

[GPOC]

If you are doing the treadmill( I am mostly) make sure to put it on a slight incline to more simulate being outdoors