Need some help running problem

[MAX STEEL]

Hi all I have a question regarding running. I have developed some very painful shin splints in both legs that are slowing me down. I have been running the mile in low 6 minutes, now I am in the high 8 minutes. I have slowed my pace way down in hopes I could work through it, but it seems to be getting worse. I am planning to take the next 2 weeks off from running and bike or swim instead.

I went today and purchased proper running shoes for my feet from a specialist store. I need to take my PT test in Aug when I start the academy. I have tried to research online about shin splints however it all says the same thing...REST and DON'T run. Well sometimes resting and not running is not an option, I am looking to see what others think is 2 weeks enough time to take off, then start back up? Also those people who don't quite when they have pain because say your jobs on the line, how long do you figure you can run before developing serious problems.

My military PT instructor buddies tell me if I need to do it to qualify, wrap the shins and take some motrin up to 800 mg 3 times a day. I figure now 2-3 weeks won't hurt that much in the overall scheme of things, however come show time what other suggestions can anyone make that would allow me to complete the PT test?

Thanks for any help

Max

[CaptRidley]

Sorry, I do not go to the LE side of the forum that much.

I'm also sorry to hear about the shin splints. I too had a bad experience with during OCS at all places. Both my legs developed shin splints because of the crazy bootcamps games we used to play. It got so bad that I developed stress fractures in both legs.

This is the thing, I could run just fine, and I was fine with sneakers. It was when I wore my boots that I could barely walk. In any event what I heard to strenghten your shin muscles is to take a towel, place it on the floor, and you placing both feet or or just one on the towel, near the edge (closest to you) and trying to ball up the towel, using only your toes (can you see what I'm talking about or trying to say). Also prior to running if you can find a slant board great, if not make sure you stretch your calf muscles as well as your shin muscles.

If you run with the regualr insoles in your sneakers trying switching to a pair of Spenco runnning or cross training insoles. Last but not least, there is this thing classed a calf sleeve (at least that is what I call it, because that is what they called it in OCS) It slips over your calf, much like say a knee brace/sleeve would over your knee.

It will hold the flesh, meat, muscle whatever you want to call it closer to the bone, which is the best thing to prevent shin splints, which is all they are, a small space between the bone and the tendons/ligaments holding the muscles to the bone. I forget which does it tendons or ligaments, one of them but you know what I mean.

One piece of advice. If using the calf sleeves, be sure to stretch them out good, your calfs that is, and to drink plenty of water, and perhaps eat a banana the day before. I was fine with the sleeves during the Summer but when it is cold outside, I always got bad cramps in my leg where I had the calf sleeve. My worst time for the 3 mile run in the Corps was 27:00, I had both calf sleeves on, and I couldn't move I was cramping so bad.

Motrin is no joke on the stomach lining (be sure to take it the day before and make sure yiou either eat or take it with Milk), ask me how I know and I'll tell you. If you go to the gym do those calf raises as well. Also there are other cardio activities you can do aside from running. Try the crosstrainer machine and see how that feels on your shins as well as the bike.

If you can get your hands on one of those medical bands, they are usually red, any Physical Therapy office should have them, they are used to add resistance to a muscle group.. In any event you would take this resistance band (a big @$$ rubber band) place it under the ball of your foot. You can do this sitting down or laying down, and take both ends in one of your hands, or the left in left and the right in the right, and pull back until it is tight, and while you have that resistance going on, push the ball of your foot forward slowly, and back to the starting (rest position) repeat until your shins look like Arnold's.

You do have to rest your shins, especially if they hurt when you run, but that does not mean you can't do any other cardio. Continue to workout on your stomach as well. A strong stomach helps with your posture as well as your run time.

Hope this will help.

Out here!!!
Mike-D

[SBT-29]

I am no expert, but I to have had them and had no choice but to run through them, the only bit of advice I can give is the RICE method REST, ICE, COMPRESS, ELEVATE. especialy the ice seemed to work for me.

Keep your head up you'll be just fine.

[hssnhrs]

If you have to run with shin splints try to run in the grass. Will make a world of difference for you.


HSSNHRS

[ADY11]

Nothing will cure them except resting. :(

But you can also use regular athletic tape to wrap all the way around your shins/legs in one band. This will keep the muscle close to the bone which somehow reduces the pain, and will help you get through it if you have to run. Don't wrap too tight though, as you will cut off the circulation.

Also, as was mentioned before, run on grass, not a hard surface. Find a big park or something, or just run around the inside or outside of a track, just off of the hard surface.

I think running on grass will also increase your work out. If you always train on grass, when you get on a hard surface, you will feel like you can go a lot faster. Maybe it only works in the wacky world called my head, but it works for me!

[MAX STEEL]

Thanks all I appreciate the help, I am resting my shins for another few days and then I will take up the grass running I think that is a good idea. I have been riding my bike in the meantime, so hopefully another week or so and I can be back in the swing of things.


Thanks UncleSugar for the reply I took 10 days off and they feel alot better. I have been doing excercises to build up the shin muscle and they seem to be working well. I have started running again. I cut my time back to just under 8 minute mile pace, and increased my distance a bit. I feel alittle tender after running but Ice, and motrin work wonders, and stretching almost forgot that. I have a problem with sprint work and am doing less of that then before. I shortend my stride which also works well. Runners world was a great resource and I have taken alot of good info from there. I think I will allways have shin splints. I have had them every time in the past I have run. Oh well that which doesn't kill you makes you stronger lol. Thanks everyone for the help.

Max