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Old 01-28-2004, 07:06 AM   #1 (permalink)
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Location: East Tennessee
Running question(s)

I have been training for an upcoming marathon and have developed what I believe to be a shin splint. Now for the question(s): What exactly is a shin splint? What's the best cure for it(hopefully not "not running")? And, do I risk any permanent leg injury should I ignore the possible "not running" advice? I really want to run the marathon!
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Old 01-28-2004, 08:11 AM   #2 (permalink)
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This site might help you:

http://www.coolrunning.com/engine/2/2_5/index.shtml
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Old 01-28-2004, 08:34 AM   #3 (permalink)
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Quote:
Originally posted by volman5
do I risk any permanent leg injury should I ignore the possible "not running" advice?
Yes. When you are hurting, your body is telling you to slow down. Take a rest from running if you develop any pain in your legs (shin splints, tendonitis etc...). You'll be happy you did.
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Old 01-28-2004, 08:38 AM   #4 (permalink)
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Thanks

I guess I have to accept the harsh reallity that I need to take a little time off--bummer. I'll hit some weights for a while before I log any more miles. Thanks for the replies!!
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Old 01-28-2004, 05:17 PM   #5 (permalink)
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I'd rather swim than run
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Old 01-28-2004, 05:50 PM   #6 (permalink)
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Quote:
Originally posted by Jephree
I'd rather swim than run
No way, swimming makes you all wet and stuff. Oh wait so does sweating from running
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Old 01-28-2004, 05:52 PM   #7 (permalink)
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yes, stop running for awhile.

once upon a time... i was a hardcore high impact aerobics junkie. i developed painful shin splits that i tried to ignore. i wound up having to have physical therapy for a few weeks.
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Old 01-29-2004, 03:21 PM   #8 (permalink)
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A shin splint is kind of a general term... They can be painful, and they will only get worse with more running. Sadly, the best advice is probably 'not running' that I know of

Massage it, ice for the pain and swelling, but warmth will help it heal faster becasuse it gets more blood to the location.

Some decent information here: http://www.runnersworld.com/home/0,1...e=RunnersWorld
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Old 01-29-2004, 05:34 PM   #9 (permalink)
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You can run through shin splints, but only if they really are shin splints. If they are stress fractures, you're out for the count. Shin splints should not be hurting after you've warmed up.

That being said, if they are shin splints, you can help them out by running on grass or dirt, softer surfaces than asphalt. Also, make sure you're wearing the right type of shoes for you and that they are well cushioned and not worn down. If you need to know the right type of shoe, go to a real running store.

Ice the shin splints directly after a run, by putting water in a dixie cup, freezing it, ripping off the top so that part of the ice is exposed. Then rub it on your shins for at most 15 minutes, 10 would probably be enough. If they are really bad, take a day off and do pool running, biking, or ellyptical training.

Let me tell you, just about every runner that does enough mileage gets them at some point, but if treat them right, they'll hurt less severely. Just touch a runner's shin, and often they'll howl in pain from it though.
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Old 02-02-2004, 02:28 PM   #10 (permalink)
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Quote:
Originally posted by Jephree
I'd rather swim than run
Good call, swimming works everything in your body. And it's used as therapy for most injuries caused by other sports too. (I've been doing it for a little over 8 years now)

Tip: try not to run flat-footed, as it will increase the pain you already think is bad. Get some tape around those shins too, and there's also some special socks that you can look into that I'm not ENTIRELY sure about...
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Old 02-03-2004, 07:47 AM   #11 (permalink)
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Actually, if you belong to a gym with a pool or have a Y nearby try running in the water. It is a great way to keep your conditioning while liminating the stress from pounding the road.
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Old 02-04-2004, 06:14 PM   #12 (permalink)
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Seriously, shin splints are you body's first sign that you're training too hard. Heh i've had them since last march, and i tried to rest for two months in between, apparently it didn't help (at least for me). Rest, for it you keep on running you will eventually get really screwed up (like me...i'm 17 and i have chronic lower leg pains from cross country--knees, ankle area, achilles tendon, shins too). ....shoulda stopped when i first felt the telltale shin splints.
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Old 02-05-2004, 05:24 AM   #13 (permalink)
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da splints

This weekend will have been two weeks without running a step--I've stuck with low impact stuff. I'm going to give it a try on a more forgiving surface like grass or crush-and-run.
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Old 02-05-2004, 11:26 AM   #14 (permalink)
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I was told, long long ago, that shin splints are the result of an imbalance between two muscles, one much stronger/larger than the other. In this case, The Calf muscle and the muscle on the front of your shin. Your calf is the much stronger muscle of the two.

I always find when I haven't run in a while that when restarting a regular schedule I have to ease my way back into it. Shin Splints are a constant in that first week or two, or more like soreness in the front of your shin. You really need to baby them or they will take you out and turn into a more permanent problem or even stress fracture. Start very slow around a 10 minute mile pace, go easy on downhills or even walk, try to stay on grass or even use a treadmill until you get past this stage. Make sure to stretch your calf muscles before AND after every run. I find a little friction massage also helps before and after. After the first week or two of consistant training you will notice a decrease in discomfort in the area. That's when you can start to hit the run training harder and be more aggressive on the hills. If you don't see a decrease in discomfort and soreness you need to back off.

Strength training is key as well. Runners always seem to be the last ones to realize this and it makes a huge difference in performance ability. Calf raises are the best for this problem, but make sure you do the full range of motion on the exercise, from a starting point of your heal below the plane of your foot to your tip toes. I do lower weight higher reps. Take it very easy if you run and you're muscles are sore from working with weights.

The real key is taking it easy in the first 2 to 3 weeks, no matter how good you might *feel* on any given day. After those first weeks, when you can go for a run and feel no soreness the next day or two, that's when you know you are ready to push a little harder and start to really work out on your runs.

I started out as a runner in the early 80's and ran competitively in HS and College on scholarships. My current sport of choice is Triathlon.
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Old 02-05-2004, 11:14 PM   #15 (permalink)
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I used to have this problem.

When you're walking around your house, walk on the back of your heels with toes stretched back. Feels stuipid, but it helps.

The main thing though is to find some good trails to run on instead of concrete. Concrete sucks big time.
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