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Shin Splints...
#1
Anyone ever get'em? What did you do to cure them?<br>
<br>
- new shoes?<br>
- ice them 3 times a day?<br>
- change running pattern?<br>
- take a break from running?<br>
- amputate?<br>
<br>
If anyone has any suggestions, it would be most appreciated, mine aren't bad yet, but I don't want them getting worse.<br>
<br>
Thanks! <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#2
Here's a site that might help<br>
<br>
www.nlm.nih.gov/medlinepl...003177.htm<br>
<br>
<p>Veni Vidi Bibi</p><i></i>
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#3
Witch hazel extract and calf raises helped me a little.<br>
<br>
I eventually just quit running and took up kettlebell lifting. <p><BR><p align=center><font size=2><font color=gold>
_____________________________________________<BR>
The Way of a Warrior is based on humanity, love,<br>and sincerity.
The heart of martial valor is bravery,<br> wisdom, love, and friendship.
-- <i>Ueshiba Morihei</i>
<BR>
_____________________________________________</font></p><i></i>
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#4
Thanks Aelius,<br>
<br>
I also found this site:<br>
<br>
www.runningroom.com <br>
<br>
They have piles of stuff on there as well. Looks like I'll be investing in some ice packs and shoes perhaps.<br>
<br>
Casca, I suppose it'd be easier if quit too, but I am addicted to it almost as much as I am to RAT. BTW, what does witch hazel extract do, and is it available in health food stores or something? <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i>Edited by: <A HREF=http://pub45.ezboard.com/bromanarmytalk.showLocalUserPublicProfile?login=tiberiuslantaniusmagnus>tiberius lantanius magnus</A> at: 8/26/02 9:09:24 pm<br></i>
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#5
Here's my advice as an Exercise Physiologist: You need to ice them for twenty minutes. Make sure you put a terry cloth towel next to your skin then the ice bag. The biggest culprit of leg pain/shin splints are your shoes. Running shoes are only good for around 300 miles. They may still look good, but they are worn out. I always recommend to my patients even if they are only walking for exercise to buy a pair of AIR FILLED running shoes. they only weigh about two ounces. Don't let the sales person try to tell you that they don't make them. They do. Saucony and New Balance have them for sure. I own a couple of pairs. Good Luck, Dalmatica <p></p><i></i>
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#6
Actually, I am buying a new pair this week-end. They sell Saucony at the one store I know of, so I'll check there. Do you also recomend any type of stretching prior to and after running? Our runs usually are around 10 km or so, which is about 6 and a half miles. Should I take it easy for the next while, or what? Can I run at all? I don't want to loose any conditioning.<br>
<br>
Thanks! <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#7
If you have been training consistantly for the the last three months, it will take about three weeks for you to start to de-condition so don't lose sleep over that. You should stretch your calves and quads prior to running. Stand on a step on the balls of your feet and let your heel sink down but don't bend your knees. Hold for at least 10 seconds and DON"T bounce. For your quads, grab the toe of your shoe and pull up towards your rear (standing). Do for each leg for 10 sec. also. The big mistake a lot of people make is trying to do a lot of deep stretching before they are warmed up. The muscles and joints are still cold and not very elastic. You can set yourself up for injury, not to mention the pain. Warm-up until you break a sweat, then stretch the above and also the hamstrings. Stand, cross your feet and bend over. You'll feel it in the back of your legs. Do both legs. DON"T sit on floor and bend one leg behing you (hurdler's stretch). Just asking for low back injury. Make sure you drink a cup of H20 every 15 minutes for one hour before you exercise. You'll be hydrated and you'll find that you do better. I recommend that you ease back into your program. Start slow and don't push. Find out how your legs are going to recover and how the shoes work. Make sure that you aren't slapping the front of your foot down when you run. Big aggravater of the lower leg. And stretch when you are done. Lay on the ground/floor and pull both of your knees to your chest, one at a time. Then pull your knee towards the opposite shoulder. It won't go far but you will feel the stretch in the hip. Again, hold for 10 seconds. Sit up and move your legs into a V position. Try to keep your knees flat on the floor and grab your toes. If you hold for 10 seconds you should then be able to go about 5-10 degrees further. It is a built in safety mechanism in the muscle to prevent tearing. Once it "realizes" that it is not being torn it will usually give a little more. Finally, if you are still having problems, grab a good Roman book and get on the stationary bike. You'll still be training and yet giving those lower legs (tibialis anterior to be exact) a rest. Good luck and let me know how you are doing. If you have any questions at any time, I'll gladly help. Dalmatica <p></p><i></i>
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#8
Wow, thanks a lot. I do have another question. I did a quick, 15-20 minute run tonight at boxing, as well as all of the other training we do at the club. The splints don't seem to get irritated at this. Is this ok to do? I was on one website (the one that Oculus Aelius mentioned), and it said you can do some running and/or training so long as the condition wasn't too bad or painful. Is this true?<br>
<br>
Thanks again! <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#9
If you're a real man you just hack your legs off at the knees. <p>Richard Campbell, Legio XX.
http://www.geocities.com/richsc53/studies/ </p><i></i>
Richard Campbell
Legio XX - Alexandria, Virginia
RAT member #6?
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#10
How do your legs feel today after running? If they aren't bothering you then go ahead with training. But remember..ease into it. Shin splints are one of the most misdiagnosed conditions out there. A true "shin splint" is a stress fracture in the tibia. Usually what causes the pain is DOMS. This is Delayed Onset Muscle Soreness with its hallmarks being an increase in pain on the second day and then much relief on the third. Did you ever do squats and have really sore legs for a few days? Well its the same thing. A combination of a build up of lactic acid in the muscle and tiny microscopic tears in the muscle fiber. Another cause of shin pain although not as common is a tearing of the ligamentous tissue called fascia that connects the tibialis anterior to the tibia (shin bone). Next time you are getting a steak ready to cook and you see that see through stuff that has the density of tissue that is clinging to the meat, that is fascia. Have fun, Dalmatica <p></p><i></i>
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#11
Gee, thanks Rich....lol<br>
<br>
<br>
Yeah Dalmatica, I feel ok today. No pain at all. And I iced them twice yesterday, so we'll see how I am in another week or so. <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#12
Matt<br>
<br>
I'm not an expert, so I can only advise on personal experience. I got mine from running with heavy packs while wearing badly designed British army boots. The problem was caused by the ankle not getting enough freedom of play, and the impact of my foot on a rock-hard boot-sole with ineffective insoles. As a result undue stress was caused to the ligaments on my shin. As I was with my unit, I rather stupidly kept on going for the rest of the two weeks, and suffered from the next three months as a result.<br>
<br>
Treatment: ice them for 15 mins, twice a day, but make sure that there is a layer of tissue between the skin to avoid burning. Avoid too much walking, and use soft insoles where possible. Time is the healer here, don't take anti-inflammatories.<br>
<br>
This might be an important point for everyone wearing caligae to consider. The symptoms are a tender lump and discolouration/bruising on the front of the leg. If you have this, don't do what I did and soldier it out, see a doctor.<br>
<br>
Still Matt, if properly cared for they do tend to go very quickly. Wishing you all the best, and hope they don't interfere with your campaigning season.<br>
<br>
Celer. <p></p><i></i>
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#13
Thanks Marcus Celer!<br>
<br>
I'll never figure out why the army makes boots with soles harder than steel plating....It's the same in the Canadian Forces too. <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#14
Ok, this is rediculous. I took 3 weeks off of running my long distances of 10 km. I kept boxing and doing quick, easy 20 minute runs about twice a week for a warm up. The shins felt great. Last week-end I ran again, doing my normal 10km. I felt great. The next night, I skipped for 6 minutes at boxing, and the next day I had worse shin splints than before, except this time the pain was on the inside of the bone on both legs, and only from about the middle of the shin down.<br>
<br>
I am taking another 2 weeks off...I have been stretching, and icing them regularily. I am going to try wrapping them in tensor bandages next time I run.<br>
<br>
What I want to know is, they feel like they are super tired now, is this becaus I re-injured them? Also, it seems that what I am doing is too much for them, so on top of the stretches I do, how can I get them used to the punishement of skipping, and long distance running? Should I just go easy, and work back up to 10km, and 3 rounds of skipping?<br>
<br>
Stupid legs... <p>"Only Trajan could go to Dacia."<BR>
<BR>
Magnus/Matt<BR>
Optio<BR>
Legio XXX "Ulpia Victrix" </p><i></i>
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#15
Hi there.<br>
<br>
I was meant to join the raf regiment (uk) paras at the end of the month but developed shin splints. The raf doctor said I must have at least 6-8 weeks free from running/heavy walking. If you keep on running before they are healed fully, you will get stree fractures and do permanent damage.<br>
<br>
The only way you will cure them is by seeing a specialist sports or foot doctor. I saw one and straight away he promised he could cure them there and then. I think he has!!! He made some orthotics (insoles), and told me I was over pronateing when running. I had to go to a proper running store and get trainers suitable for "over pronators" which are asics 2070. A few warm rounties/stretchs that I must do each day as well (only about 10 minutes worth.<br>
<br>
Get a running magazine (eg. runners world), and find a specialist in the classifieds.<br>
<br>
TRUST ME! I suffered on and off from shin splints the past year and have tried all sorts of cures/remedys.<br>
Shin splints are so easy to cure if only you go to a proper clinic/doctor. It cost me about £50 for the doctor and insoles, and £75 for my trainers. I was a whisker away from loseing my career before it had even began. Now I am pain free (running for the past 3 weeks) and im starting in january. IF YOU DONT SEE A SPECIALIST YOU WONT FIND WHAT CAUSE THEM AND THEY WILL KEEP REACURRING AGAIN AND AGAIN REGARDLESS OF HOW MUCH YOU REST!<br>
Go get em sorted! <p></p><i></i>
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