Q & A (shin splints)

Q:

Anywho, I'm having some issues. So I'm getting back into running. I've been back at it for about 4 weeks now. I've surprised myself with how easy it's been but I think I got a little tooooooo ambitious and added mileage/speed too quickly. The infamous "too much, too soon." So now I've got a shin that's hurting a bit. I think I've had "shin splints" once in my life a long time ago. This doesn't feel like my leg is about to crack, rather it feels like a dull throb after a run. During the run I feel great; no pain whatsoever. AFTER the run I start to feel a little achey. Saturday I did a pretty intense four-miler and I was really pushing myself. I felt pretty decent by the end but when I got home I realized my right leg was starting to really hurt! I try to take it easy on my off days (I run M, W, cross-train F and run again Sat). I'm trying to run a 10K in April that I'd like to do in an hour and I'm currently pushing it at sub-11 minute miles. SO, my question: Should I take a week or two off and just cross-train? What should I do? Can I stair master and ellyptical? I've been doing the bike (not recumbent) on Fridays after the stair-master. Additionally, if I do take time off will I have to lower my mileage and build up again when I come back?
Injuries are so dumb. BUT I also don't want to sideline myself by not paying enough attention to this.

A:

Hey there! Aack! I hope it hasn't taken me all week to get back to you! I was just washing my counters when I thought, "these counters are going to be here forever and dirty again in about 2 mins and ANNA has shin splints!" Sounds like you have it about right with the too much too soon theory and the dull ache being shin splints. It is a tricky injury because everyone's body responds differently and some can run through it and others not. Here are some healing/preventing tips you can use while you wait to see what your body will do:

ICE! get a bag of frozen peas and carrots or a little dixie cup with frozen water and ice those puppies! Right after you run and throughout the day whenever possible.

Take Ibuprofen: take after running to reduce swelling and allow the white blood cells to get in there and repair damage...NOT to mask the pain, so don't take it before running.

Speed walk: get those hips a-swingin' and walk as fast as you can. This strengthens the muscles around your bottom leg...you'll feel the burn plus get a great workout...I think it's more difficult than running!

Duck walk: walk with toes up, walk with toes pointed in and up, walk with toes pointed out and up...again strengthening the area

Stretch: Shin are often pulled loose because the calf muscle is too tight (causing shin splints). Do some downward doggie and toe flexors (sit on the ground point your toes then flex your feet and Hold)

See how it goes: If the pain gets worse, you might take some time off from running completely. See how the above tips work for you and if your legs feel better.

Follow the golden rule of running: only increase your milage by 10% per week. I know it's slow going, but better safe than sorry when it comes to injury! If you take some time off you don't really have to start at zero again. Just start with 2-3 miles on you running days the first week and move up slowly the following.

Hope you get to feeling better and running happily again soon!

Even more Q & A

Question:

i've got a question- I am running more and more frequently, and I've noticed my heels hurting a little. Is there anything i can do to prevent my heels from hurting anymore and prevent any serious injuries? i have a friend who's heels get really bad after she runs for long periods of time- i don't want to get like that.
Abby

Answer:

I'm answering this quick style because I've dealt with plantar fascists before and it HURTS!
To make sure I'm getting this right, tell me more about your pain. Does your arch or heel hurt? Does it hurt to step on your foot in the morning, but warms up after a bit of walking around?

If I'm right, you are on your way to plantar fascitis. This often occurs when someone increases their mileage or runs in shoes unsuited to their feet. So, what's the miracle cure? A racquet ball! Get a racquet ball (I've heard that golf balls also work) and roll it under your foot/arche/heel ALL THE TIME! Sitting at work, eating dinner...keep that ball in your purse/wallet and pull it out any time you get a chance. Then make sure you wear some supportive shoes during the day...no ballet slippers for a while and make sure you're increasing your milage by only 10% each week.
And that's it. Hopefully this will save you from months of pain...I've been there!

Q and A

Q:

I have a question about running... I am not sure if I am just really sore of if I injured my calf/back of the knee. It is so sore after a run. During the run it is kinda painful for the first 10 minutes and then it is fine. I stretch really good too, but sometimes that leg is so stiff, it kills to just touch my toes. What should I do.

Kristen

A:

Common injuries to the back of the knee (the Popliteal Fossa or Knee Pit) are due to overextention and overuse. There is actually not a muscle behind the knee, but a ligament called the Lateral Collateral Ligament that connects the Femur to the Fibula. This means that you've most likely extended this ligament too far too many times and it is sore and possibly strained. Overextention happens frequently in down hill running.
So what do you do?

First, know you're body. I can often run through a lot of injuries and heal as I continue to train. Your body may respond differently.

Stop stretching that knee! To continue putting pressure on that knee may cause further damage or keep the Lateral Collateral Ligament from healing.

Heat & Ice. I LOVE Icy Hot or some muscle rub equivalent. Put it on before you run. After you run, ice to keep swelling down (or blood from rushing to the injured area)...use a package of frozen veggies like peas & carrots for 20 minutes if you can. After that, put the muscle rub back on for the day. I've been miraculously healed by muscle rub several times!

Buy new shoes! How long shoes last is dramatically effected by how we wear them. Running shoes should also be rotated from day to day to give the cushion time to "re inflate"...they'll also last longer. A good indication that you need new shoes is to notice whether the tread on the bottom is worn down or not...take a look. Check out this site for more help.

Strength train. Once you feel your knee is adequately healed, start pumping weights! Lifts that will especially help stregthen the knee and keep it injury free are Hamstring curls, calf raisers, adduction and abduction standing leg lifts, and leg extention. These lifts stregthen the muscles around the knee, keeping it safe.

Stretch--yoga style. Again, once you feel your knee is pretty much good to go, try checking out some yoga videos/books/classes. If you've never done it before, it's much different from the normal "touch your toes" stretching that you might be more familiar with. I think it's magic. I used to get pretty serious injuries 3 times a year, but since I started yoga 6 years ago, I HAVE NOT BEEN INJURED SINCE! Yoga stretches the muscles deeply in possitions that truely engage. You don't have to do hours of it a day...some days I only have time for a few rounds of the Sun Salutation, but like I said...still injury free!

Depending on your body, as I noted earlier, and your desire to keep training you can try these suggestions as you continue to run or take a few days/weeks off and rest that knee.

Good Luck!