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Shin Splints... OWWWW!

thesupermonkeythesupermonkey Member Posts: 3,905 ✭✭
edited September 2002 in General Discussion
Been gearing up for my basic training.
Went to a PT test with my recruiters to see how I measured up.
The PT test is the requirements you have to meet in order to EXIT Basic.
The pushups (50?) were ok, but needed work.
The sit-ups (42?) I did.
The running (2 miles, 16 mins) I wasn't ready for.
I got almost to the 1/4 mile mark before I had to stop. My shins were killing me. I finished my 2 mile but with a considerable amount of pain, and way beyond the time limit (25 mins! I walked).
For starters I was wearing simple, flat street shoes, no cushioning or support. Second, I had only been running INDOORS on a nice even, buffered treadmill. Running outdoors was a system shock.
I bought some nice cushioned running shoes and a stopwatch. I was running everyday and improving my time, but I noticed my shin pains were getting worse. After Monday, I could barely walk.
What's the best way to keep prepping for the run, without hurting my legs further? How do I know when I can start running again?



The itsy, bitsy spider crawled up the water...
BLAM BLAM BLAM!
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Comments

  • pikeal1pikeal1 Member Posts: 2,707
    edited November -1
    Take a few days for your muscles to heal. working out your calves and triceps are probably the most painful muscles to get started on. A while back when I first started working out, I worked out my calves and I could barely walk for about four days. Just work on your pushups and situps for a few days and give your legs time to heal. about three or four days should be more than enough.
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  • NighthawkNighthawk Member Posts: 12,022 ✭✭✭
    edited November -1
    I cant say when you should start running again.But it seems as if your body has been punished enough.I would take it easy for a few days and take care of my ailments.You could cause permanent damage.


    Best!!!

    Rugster


    Toujours Pret
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  • susiesusie Member Posts: 7,679 ✭✭✭✭
    edited November -1
    I'm not a doctor, but I know a website that could give you good advice:

    www.webmd.com

    Just search "shin splints" and all kinds of good infor should pop up from symptoms to relief/remedies.


    Here is some info I picked up from the website:

    The thing about shin splints is that they can precede stress fractures so you want to be conservative until you know for sure what's going on. It may be that you need to rest it and ice, followed after a few days by heat, massage, and ice. Here's my shin splint response. If you have questions after reading it, feel free to post back.

    Shin splints can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs, or just too much distance. They can occur on the lateral or outside of your shin, or the medial or inside of the shin.

    Lateral shin splints (sometimes called anterior shin splints) are usually due to overuse and inflammation of the anterior tibialis muscle and the muscle compartment in the front of the leg, along the outside front of your shin. The anterior tibialis muscle flexes your foot upward. People frequently get anterior shin splints from the repetition of flexing the muscle. For instance, on the treadmill, if you walk fast enough, and for long enough, or if you've suddenly increased the speed, or you're walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing 100's of biceps curls until your arm started to cramp. Plus, on the treadmill, there's no letup since the mill just keeps going. You could potentially have the same problem if you walked or ran briskly outdoors for a long period of time at a speed faster than you're used to.

    Medial shin splints are usually caused by excessive pronation or flat feet, and often by pounding from running, or sports like tennis, volleyball, and other weight-bearing activities. If you have medial shin splints and flat feet or excessive pronation, an orthotic device or over-the-counter arch support like Powerfeet or Spenco can sometimes be helpful. Make sure it's a full-length insert.

    Treatment for shin splits includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon real well. If you have the problem during running or walking, try warming up more and don't increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same.

    To stretch your calves:
    1. lean against a wall with one leg forward and the knee bent,
    2. keep the rear leg straight, heel on the floor,
    3. keep back straight and lean your hips forward until you feel stretch in your calf. If you don't feel it too much, put your toe of the rear leg up on a tree limb, or a dumbbell, or any other small object, so that you bend the ankle more. Your heel always remains on the floor. That will increase the stretch.
    4. To stretch the Soleus muscle and Achilles (very important for shin splints), do the same calf stretch but bend the back knee slightly and you will feel the pull on your Achilles tendon.

    Also make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt you should gently massage them and then ice them after you work out.




    ***There's a difference between living and living well!***

    Edited by - susie on 09/25/2002 14:23:01
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  • William81William81 Member Posts: 25,483 ✭✭✭✭
    edited November -1
    Another consideration is to go to a store that specializes in running shoes. Not Footlocker or the normal mall type place. The difference is the Runner's store is staffed by people that understand the mechanics of running and will help you find a shoe that fits and works with your running style. They will cost you a little more, but will be worth it in the long run.

    My son runs on the Cross Country and Track teams and has had far less injuries and problems since we started buying his shoes this way.

    Good luck Monkey...getting back into shape is a bite, but we all know you'll get there....

    Guns only have two enemies: Rust and Liberals....
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  • dads-freeholddads-freehold Member Posts: 1,361 ✭✭✭✭✭
    edited November -1
    greetings, sup'r monk'y have a real doc check it out. my son in law ,who has been running marathons for years had surgery on his left knee several months ago for the same prob. and he is just getting back to his running speed now. respt submited dads-freehold

    if your going to be a savage, be a headhunter
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  • 4GodandCountry4GodandCountry Member Posts: 3,968
    edited November -1
    I can feel your pain, I had shin splints my entire senior year during track season. If you don't allow your legs to heal they will get worse. On the bright side, I can walk 2 miles in around 20 minutes so a slow jog would be a cinch to get under 15. When I left Korea I was running 2 miles on uneven terain, hills and flats, past pig and chicken farms in just over nine minutes. I was pumping out 102 pushups and around 100 situps in two minutes. Wish I could say I was still in that kinda shape. Good Luck!

    When Clinton left office they gave him a 21 gun salute. Its a damn shame they all missed....
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  • He DogHe Dog Member Posts: 51,593 ✭✭✭✭
    edited November -1
    No worries monkey it will be a lot easier with a 40 pound pack, a rifle and wearing combat boots!

    A balanced diet is a cookie in each hand
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  • thesupermonkeythesupermonkey Member Posts: 3,905 ✭✭
    edited November -1
    GULP!

    The itsy, bitsy spider crawled up the water...
    BLAM BLAM BLAM!
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  • laxcoachlaxcoach Member Posts: 1,296 ✭✭✭✭✭
    edited November -1
    These are nothing to fool around with ! My son,who ran cross-country and played lacrosse in high school developed them his junior year. He continued to push himself his senior year and was recruited to play lacrosse by a first-rate D3 college. He never sought professional advice,but relied on trainers for treatment, such as stretching and iceing after practice. The result---shin splints turned into stress fractures his sophomore year in college and--ended his lacrosse career. GO TO A DOCTOR WHO SPECIALIZES IN SPORTS MEDICINE!!!
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  • laxcoachlaxcoach Member Posts: 1,296 ✭✭✭✭✭
    edited November -1
    These are nothing to fool around with ! My son,who ran cross-country and played lacrosse in high school developed them his junior year. He continued to push himself his senior year and was recruited to play lacrosse by a first-rate D3 college. He never sought professional advice,but relied on trainers for treatment, such as stretching and iceing after practice. The result---shin splints turned into stress fractures his sophomore year in college and--ended his lacrosse career. GO TO A DOCTOR WHO SPECIALIZES IN SPORTS MEDICINE!!!
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  • idsman75idsman75 Member Posts: 13,398 ✭✭✭
    edited November -1
    Don't forget to buy some ALTAMA jungle boots with the ripple sole. Dang those things feel good. They will make that ruck feel a LOT lighter. You won't be able to wear them during basic training but they sure will be nice when you get to your first duty station.



    check out http://www.altama.com/ripplesole/6877.htm
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  • TazmuttTazmutt Member Posts: 862 ✭✭✭✭
    edited November -1
    Supermonkey - Get yourself a pair of Dr Scholls insoles. They make a variety of different grades, for standing, running, sports etc. I have a bad time standing in my shop for hrs and get ALOT of relief wearing these insole. Also start running on REAL stuff ... hard dirt, rocks and broken pavenment !

    "A Fear of Weapons is a sign of Retarded Sexual
    and Emotional Maturity" Sigmund Freud
    "MOLON LABE !"
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