tissues-related stories
Advice is plentiful on shin splint topic
I wrote the other day about my recently-developed shin splints and asked readers to send their words of wisdom my way. A few did. Then I sent an e-mail to my friends and family about the Making Strides Against Breast Cancer 5K event I hope to run in less than one week. Hoping my leg pain doesn't prevent me from pounding the pavement in the name of breast cancer awareness, I was in search of even more advice. I got it.
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
It's pretty good stuff, all the insight I've gathered. And I'm sharing it with you, just in case you need to know, today or in the future. Here goes.
A friend and neighbor says, "Ice bath for about 20 minutes twice a day. Use a large (very large!) bucket full of ice water. Submerge the shins. It only feels like they might just freeze off for the first 3 or 4 minutes, then it gets so numb you can't feel it. Good luck!"
Help Wanted: Shin splints running the show
Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.
Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.
A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?
Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.
A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?
