Any suggestions for shin splint?
Bi...@bigcbicycles.com
I am a retired proffessional cyclist. I am taking up running because I
have always wanted to run a marathon. I started running in July. I
had planned on Dec 8 Cal Int marathon being the one to do. I have
really tried to "ease" into running if that is at all possible. I
started with running twice a week and have worked up to 6 times a
week. I do absolutely NO speedwork with the exception of three 10k
races that I have done.I got a 3rd place at the last one with 35:18
and figure my speed is plenty for a a goal time of 3:00 in the
marathon. I train doing an 8mile course every day and one long run on
the weekend about 11-17miles. I retired from cycling from a knee
injury and am full aware of how my body feels and reacts. However
since I started running I have developed a nagging shin splint in the
same leg that my knee injury is on. I use orthotics, stretch about 15
min before and after as well as during the day, and ice about 4 times
a day, I also massage where the soreness is. I tried resting(no
running for 1-1/2 weeks and the next time I ran, it actually felt
worse. It seems as though no matter how much I rest it, it just wont
go away. I train at about a 7min pace, this feels real comfortable and
not too hard.
My questionis two-fold:1) How. or will this shin problem ever go away?
I feel I am doing all the right things that runners have advised as
far as training , and the treatment I am administering to myself with
ice, stretching, and massage is what works for cycling. HELP! It is
getting real close to the race and I feel great except for this shin
split, 2)should I just run through it at this point, or bag the race?
Chris Ott
www.bigcbicycles.com
Bi...@BigCBicycles.com
Theo M Karalis
Shin splints are a tough injury to shake, unfortunately one of the
best things for them is rest. What surface are you running on?? Try
to run on dirt or asphalt as much as possible, I still think asphalt is
better that concrete. Check your shoes, make sure they are within
their "life span" & not really worn out. I would make sure you are
fully warmed-up before running, you should be at least breaking a
sweat. Stretch AFTER running & then do not over-stretch. Next I would
try this exercise to strengthen the shins: while sitting, lift your
foot off the ground about 3-4", hold your foot in place & pretend your
big toe is a pencil, next begin tracing the alphabet in capital letters
until you complete the alphabet, try 3-4 sets. Shin splints can be
deceiving, you think your ok, start running, then they get ya. Try to
be patient, rest is good for shin splints, good luck.
seeyatmk
bradenton,florida
http;//www.netcom.com/~skee/tmk.html
Steve Brown
Chris:
When I get shin splints I walk on my heels with my toes pointed in the air.
Do this for 1/2 to 1 mile a day until they're gone. This strengthens the
muscles causing you the pain and prevents future problems. I know, it
looks stupid, but it does work.
--
Steve Brown
SoCal
Bi...@BigCBicycles.com wrote in article <56h1rs$2...@ss.netgate.net>...
Bi...@bigcbicycles.com
Jim Ennis
Chris:
I've run a few 3:00 marathons (never quite broke that 3:00 barrier <g>
), and I've been through the situation you're describing. Offhand, it
appears that your training might benefit from more variety - even though
7:00 pace is pretty manageable for you, running the same distance every
day at about the same pace can result in overuse-type injuries such as
you're describing. Most training programs recommend a good mix of long
runs, tempo runs, repetitions, and rest days.
But for now, since the marathon is coming right up, I would really cut
back on everything but one last long run, and I'd make sure to keep
everything very slow (8:00) except perhaps a fast (5:00) mile or two
every few days if your shin feels alright.
I'd recommend running the marathon if you think your shin will hold up,
but be conservative. I've run in similar circumstances and found that
finishing in 3:30 in the face of adversity was in many ways more
enjoyable than some of my harder marathons. And you'll recover much more
quickly than if you ran a hard one, leaving you with the option of
choosing another in the near future, when your leg feels better.
Good luck! I'd like to know how it turned out for you.
Jim Ennis
jen...@ennisnet.com
Essex Running Club (New Jersey)
http://ennisnet.com/GoEssex