Rehab Plus Weight
Rehab Plus Weight
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How did you get rid of your shin splints? Level/ soft terrain area to run in near Berkeley CA (east bay area)?
I've had shin splints for 10 years. I've been a swimmer so I never had to really worry about them. But swimming is the worst sport for weight loss and I just started triathlons (running being one of the 3 sports in it). I've tried daily rehab plus icing in the past and the splints didnt get better. Is lack of long-term consistency to blame? Is there a specific regimen I need to follow?
Experts or ppl who overcame this are best sources.
I heard running on a level and soft terrain helps- do you know of any near Berkeley CA? I live in the hills near Tilden Park (Grizzly Peak).
Thanks soooo much!!
I HATE shin splints. They ruined all the progress I'd made in track and I'm still trying to get back in the shape I was in. The best thing you can do is:
1) Rest until they stop hurting, probably takes a week or 2. You don't have to stop all physical activity, just don't do anything involving your shins or impact on them.
2) When you start back, start easy, you'll probably wanna start back at close to the same speed and distance you were doing but you can't. You'll have to gradually increase unless you want them to come back.
3) Stretch and get warmed up before you start your work out, they won't get ripped as bad when they're warmed up.
4) Run on a cushiony surface. Concrete WILL kill your shins and beat them into submission. Grass is probably the best surface to run on, dirt is better than pavement, a rubber track doesn't seem to be too bad....well you can pretty much tell what's hard and what's soft by running on it, so don't run on something really hard if you can help it. Also, running downhill is a lot of extra poundage, so try and avoid it or work your way up to it before you start running miles downhill.
5) Ice as soon as you can afterwards, lots of times mine will be hurting when I finish my workout but after I've iced for like 2 hours(foot in a trashcan filled with ice water) they don't hurt until the end of the next days workout.
6) Get shoes with good cushion and shoe inserts will help too, though they can cost $60.
7) Take ibeprofin before you run(an hour before I think?), it's anti-inflammatory.
Also, I think the way you run plays a part as well. If you ever notice your feet stomping loudly as you run, that's not good for shins. I usually run on my heels but I'm trying to land more on the middle of my foot and push of on my toes, it's a lot less impact but I'm still getting used to running differently.
And I guess if you are overweight that isn't gonna help either, it's just more weight pounding on your shins. So lose some weight if that's a factor.
That's pretty much everything I know about shin-splints, and I've got a lot of experience with them. They will go away though if you follow most of that stuff I said, you just have to be patient.