An episode of shin splints a while back caused me to take 4 days off running. I then managed two short runs in two days before they returned. So I took a whole seven days off, went for a short run last night, and again they're back.
It's tempting just to try and run through the bloody things, but I've tried that before and it's a big mistake. All the text books say three days is enough to recover from shin splints. Bah!
It's going to have to be cross-training only for a while it seems.
On a lighter note, here's a fabulous photo of Lleyton Hewitt playing tennis at a charity match with his fiancee, clearly not a tennis player. I just love the stark contrast in style and technique between the two - a fantastic photo!
Like many parts of the world, we have had extraordinarily unseasonal weather the last few weeks. Normally we associate February with body-crushing heat waves but instead we have already seen over 100 records set around the country for record low February temperatures. Totally weird!
But yesterday at least did see a return to warmish weather, and that led to a beautiful, cool evening that saw the dog and I head into the hills for a brisk, hilly walk. I've been suffering from shin splints for nearly three weeks now, and the buggers just won't go away, so I've been restricted to cross training, which means lots more walking the dog and also jumping on the exercise bike.
I believe that walking uphill is excellent for shin splints, but sadly the reverse is also true - walking downhill makes them worse. Well it's a bit hard to do one without the other, so I've been walking trails that are fairly hard going uphill and gentle on the downside. And so far I think it has helped a lot. Although why it's talking so darned long to heal this time I don't know. But the hills are definitely helping. I think...
But last night was a perfect night in the hills. Nice and cool, with a stunning sunset and from the top of the hills, sensational views looking over the city with the sunset beyond. Then, as it got dark, a lovely black sky with the southern cross low in the eastern sky. And kangaroos galore - I lost count of them, there were that many. It's not unusual to see one or two, but at dusk they come down in droves to drink from the permanent creek that we walk along for part of the way. A permanent creek in itself is a rare feature in this part of the world, but it springs up from underground, and is a haven for wildlife - especially wrens and butterflies for some reason. And also the kangaroos of course.
So anyhow, no running to report, but I am enjoying the cross training.
Will be running again soon however, I can feel it.
Would it help to walk downhill backwards?
I appreciate this presents a new range of challenges, but I suspect its the angle of your feet/ legs descending forwards that exacerbates the shinnies.
OK, it is a flippant remark, but you never know . . .
The harder the conflict, the more glorious the triumph
Must be premature aging on my part Andy - obviously not enough beer and chocolate in my diet.
I actually managed to get out for a gentle 5km late this evening. Having been another seven days since my previous run, I figured the damn shin would just have to cope with it. So I headed off slow and steady - the shin whinged slightly but didn't dare kick up too much of a fuss, and lo and behold, we got through the 5km without too much trauma! Hoo-blinkin'-ray!
So another 5km goes into the spreadsheet, along with a medium-sized repository of information on heart rates, split times and so on which I won't dare bore you with, and maybe once more I can possibly begin to think of myself as a runner's bootlace again. What a nice thought!
Once again I had the bleeding obvious highlighted for me, viz, if you start out nice and slow, you can finish strongly and run a good time. Maybe this time I'll take note.
...shin splints. Yep, they're still lingering. After a comfortable 5km two days ago, I did just a short run tonight and my shins have flared up again. I fear I'll never be rid of them :mad:
Other than that though, it was a good run, both fitter and faster - just injured that's all. Double grrr.
Doesn't seem to be quite as bad as this bloke's leg though...
Shin splints have forced me to concentrate on cross training much more of late, and this has consisted of a mix of hills walking, stationary bike and some weights. All of which is proving very beneficial, and I'm actually enjoying it, especially as I'm able to use the HRM to effectively work out in the zones I can't keep to whilst running. Even so, it's frustrating (but also motivating I must say) to read about everyone here belting out 10, 12 and 16 mile runs (not to mention the half marathon of course) while I can run barely a fraction of that...
Still, every dog has their day, and I guess mine will come too
Still restricted by shin soreness to just the occasional very short run, but am still getting in plenty of cross training, and it is definitely helping. My short run tonight was very good, despite extreme tiredness and the aforementioned perennial shin pain... which is not an Irish political body by the way
Am in awe of all you legends out there in training for various marathons and putting in huge mileages... well done all.
Meanwhilst, I'll keep plugging away. But once these shins clear up - watch out
Gotta say though that I'm still battling to lose the extra kilos that snuck up on me over Christmas... cycling just doesn't shift them as fast as running does. I guess if I ate less, that could help a bit.
Sweder Wrote:I find the Guinness diet helps.
You don't lose any weight, but you don't care much.
Yeah, but I find it sloshes out of the glass when I run. And it's not the same sucking it out of a camelbak.
Anyway, no camelbaks required for tonight's run - another shorty, and a really quite fast outing - the best for some time and one which left me giddy and gasping at the end of it, but gee I feel good now I can't help it - I'm a PB freak... gotta keep pushing for new personal records.
...or at least it had better be. An enormous gap of seven days between runs, although I have been very good about the cross-training on each of those days bar one. Regular viewers will be surprised (or perhaps not) to learn that the old shins are still giving trouble, and this has given rise to much angst-like brain work in the MLC Man household.
Perhaps the cross-training (mainly bike work) is delaying the healing process, or just a lack of proper treatment, but the recovery is slooooooow.
None-the-less, I headed off for a slow 5km last night, and once again proved beyond a shadow of a doubt that the inverse law applies to running. I had to force myself out the door on what was a rather hot evening; as soon as I started to run, the shins flared up, I felt like crap and I began looking for exits. It was only by thinking through the reasons I was out there that I managed to keep going, and of course, pretty soon the legs loosened up and I finished the 5km comfortably and in good time. This morning, the shins are fine - not great - but OK.
In truth, I am finding my return to running incredibly frustrating. It is no exagerration to say that I am finding it tougher than when I first started running after having not run for umpteen years. Progress this time is slower, and pace is definitely much, much slower. And I really have no idea why. Being a little older, a little fatter, and perhaps cardiovascularly speaking, a little less capable following my illness last year, I maybe expect too much. I really don't know.
But the shin splints really peeve.
We will get through this difficult period however, and then it'll be PB city!
My antipodean friend, 'tis the season to feel grotty, it seems.
However, I detect a positive note at the end of your report, and as I know only too well of late, any 'plus' signs are to be grabbed greedily, secured in a jar for study and enjoyment in the days and weeks to come.
I think a post-injury (or in your case, illness) return to running warrants an approach I've taken to particularly stubborn conundrums in years past. Rather than hit them head-on, you have to kind of sneak up on them. Like a Horse Whisperer might approach a wild-eyed Stallion; avoid eye contact, appear disinterested, all the while circling closer, until before you or the problem know it you're right along side and a solution is only the stroke of a mane away.
Keep on keeping on, expect less and more will inevitably come.
I've learned very recently the more I try to force my weary bones back to the peak of performance (cough, splutter) the more niggles and ailments seem to appear. Andy's right about not getting too obsessed with bouncebackability - make like you don't need it and the Running Gods will lose interest in your torment and go plague some other poor b*st*rd instead. Just make sure they stay in the Southern Hemisphere, OK?
The harder the conflict, the more glorious the triumph
Tough sh*t, mate. This rock doc recommends 2 * 200 mg ibuprofen, thrice daily for two weeks, and a spanking new pair of super-clumpy but ultra-cushioned air-sole (careful with that spelling) running shoes.
Of course, this approach to sports medicine may not work for some people, but I've never known a limestone complain yet.
(Warning - rock hammers can be severely prejudicial to your health).
Thanks guys. I appreciate all that. I will steer clear of the anti-inflammatories though (had more than my healthy share of those last year, but do have the super cushioned shoes... Asics 1080 Gels... I think the 1080 stands for dollars
Coincidentally, the local 24-hour sports radio station had a "leg" physio doing a segment today at lunch-time, and I was chuffed when he stated that the best way to cure "pre-season" shin splints (which is essentially what I have) is to "step back the training a notch or two" but otherwise run through them. He reckoned it's a big mistake to totally rest them. This is pretty much what I've done. Otherwise, you totally lose condition, and just get 'em back again when you re-start training. Sounds sensible anyway.
And Sweder, your idea of "sneaking up" on runs is great - there's a ton of Yoda wisdom in that, there is. You just need to feel the farce.
Nigel, are you drinking again? If so, I blame Andy. But then, I blame him for everything anyway.
Speaking of drinking, my planned run tonight is off. I feel great, but have drunk too much. This is likely to be a problem for a little while, as I'm flying down to Tasmania on Friday to stay with my brother, with a plan to watch a lot of DVDs and drink a lot of red wine. Oh, and go visit my father... who also likes to watch DVDs and drink red wine.
At least it should clear up the last of the shin splints.
MLC Man, shame about the shin splints. The best thing for them is to forget about PBs, as the medic says, ease back, gentle jogging is the best way. Another thing to look at is the trainers. Any idea if you over-pronate? A little more stability in the shoe would also help. If you over-pronate, shoes with stability certainly help prevent shin splints. If you like Asics, see if you can still get the GT-2090, the stability goes more under the arch and would give more support. Are there specialist running shops in Adelaide? They would be able to give you some good advice. But gentle jogging and NO hills for the time being. Once the shins feel a bit better you can start to introduce something of speed or hills, but not before, and then, only gradually. In the mean time, keep a couple of bags of peas in the freezer to stick on the shins after each run.
Thanks RB, unfortunately that sounds like very sensible advice (forgetting about PBs and hills that is). I say unfortunately, because it requires self-discipline. Gulp. [grim determination mode]But I'll do it!bangs fist on table determinedly - hurts hand... [/grim determination mode]
But first I have to have drinks with my brother.
Actually,the shins do seem to finally be coming good... famous last worsd perhaps, but definitely they are quietening down.
Thanks forumites, for the concern and advice.
Remind me to tell the boys to let you guys win a couple of cricket matches over the summer.
Hmm, yes I did speak too soon. Returned a short while ago from a very painful 5km. Took it very slowly too.
Ah well, I'm out of town for the next four days, with very little incentive for running, as I have to do the family thing with my boozy brother and father. Looking forward to it immensely, as I'm sure my shins are as well.
See you in a few days. I'll take some photos of my home town while I'm there.
Frustrating February & Shin Splint City
I can't help it - I'm a PB freak... gotta keep pushing for new personal records.
