Oh my shins!!!!

[bounceliketigger]

I'm training for the Princess 1/2. So far the longest race I've done was the TOT13K in October '09. When I started training for that I had what seemed like never ending pain in my shins and inner calves. It went away with alot of stretching & never came back until NOW!

I did 7 mi. last week, wore heels the next day to work like an idiot, then 2 days later I could barely walk, much less run. 10 days post 7mi. run & my shins, inner calves, and the muscles around my knees are still killing me. Only 5 WEEKS till the Princess---some good advice PLEASE?!! Aaaahhhh!

Thanks,
Shan

 

[timmac]

I'm training for the Princess 1/2. So far the longest race I've done was the TOT13K in October '09. When I started training for that I had what seemed like never ending pain in my shins and inner calves. It went away with alot of stretching & never came back until NOW!

I did 7 mi. last week, wore heels the next day to work like an idiot, then 2 days later I could barely walk, much less run. 10 days post 7mi. run & my shins, inner calves, and the muscles around my knees are still killing me. Only 5 WEEKS till the Princess---some good advice PLEASE?!! Aaaahhhh!

Thanks,
Shan

How are your shoes? They might be in need of replacement. It may be worth a visit to your Dr (and possibly referral to an orthopedic specialist) to see if there's something that can be done.

Meanwhile, lots of ice, and ease back into the running. 5 weeks actually isn't that bad, you've got time to get back into it and be ready for the race.

 

[cewait]

Take this weekend off as well as next week. Take a NSAID for inflamation (if it is hurting) and ice 2-3 times a day.

Get a foam roller and roll the shins

http://www.youtube.com/watch?v=2xcKv6U0KPw

This is a great demonstration video.

Have you added a lot of miles recently or run on a loose surface like gravel (when normally on a harder surface)? This can cause an acute flare up.

If not how many miles on the current pair of shoes? If you do not know or they are old, then consider a new pair. Go to a running store if you haven't to have them review your foot structure and gait. That may help.

There are a few exercises you can do. Google ankle dorsi-flexion and you will find a boat load of exercises.

FINALLY - and this is important. If this does not heal up in 10-20 days really consider a doc visit. A tibia stress fracture presents itself as shin splints. I had a friend trying to run Houston last week who had similar issues after a really ugly event 2 months earlier. He gave in and went to a doc and found a complete fracture of the fibia (the small bone behind the shin/tibia). It is not an uncommon injury.

 

[bounceliketigger]

Thanks for the great tips! I think the shoes are in need of replacing for one thing. They're not that old, but I think I need a wider toe bed. I found some info about re-lacing, tried that + ice + magnisium (for cramping) + was able to do 9 miles today with little to no pain. So now I'm going to Google those stretches, lots of ice, and some naproxin. Going to take 2 days off then hopefully will be able to get in a few miles on Wednesday.

Thanks again!