In the middle of my training for the Publix Georgia Half-Marathon, the dreaded shin split struck. I’ve never encountered a shin split before so it threw me for a loop. A week of rest didn’t solve the problem like I hoped. After a bit of web research (thanks Google), I’ve discovered that there are quite a few factors that can trigger shin splits:
• Running on hard surfaces or uneven ground (yep, that’s me)
• Increasing exercise intensity or duration too quickly (that’s likely a culprit too)
• Excessive uphill or downhill running (hard to avoid in Atlanta)
• Worn out or ill-fitted shoes (hmm, that could be a factor too)
• Biometric issues, like flat feet, over-pronation, landing on the balls of your feet or pointing your toes outward (I’m sure one of those are a contributor)
I’ve decided to continue with my training and learn what I can about treating this type of injury. After the first couple miles, the discomfort subsides and the resulting pain isn’t debilitating. As a mom, I’ve certainly endured worst.
Here are some tips that I’ve found about recovery:
• Apply ice or a cold compression to reduce inflammation
• Use a heating pad and massage the leg muscles
• Wear shock-absorbing insoles
• Apply compression – you can do this by taping the leg or wearing a compression sock
With the big race scheduled for March 20, there are only a few weeks left to spend on long runs. Until then, I’ll just grin and bear it. If you’ve got any good tips, please share – I’m always looking for advice.
This week’s route is the 8.5-mile run from West Stride:
• From West Stride, run through the parking lot towards West Paces Ferry
• Turn left on West Paces Ferry (watch for traffic)
• Turn left on Northside Drive
• Turn right on Valley Road
• Go straight at Tuxedo Road
• Cross Habersham
• Turn right on West Paces Ferry (watch for traffic)
• Turn right at Chatham Road
• Turn left at Habersham
• Turn right at Knollwood Road
• Turn right Tuxedo Road
• Make a U-turn on Valley Road (reverse and stay on Tuxedo)
• Turn left on Tuxedo Road
• Turn right on West Paces Ferry (watch for traffic) and return to store
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2 comments:
I got a bad case of shin splints last fall before the 13.1 half at Olgethorpe. The more I ran the worse it got. It got so bad that i could not finish the last couple of weeks of my training, but I did go ahead and run the race. Since then I have found the formula that works for me. First try this video from youtube, http://www.youtube.com/watch?v=-_zTZvoHkdY, I also wear zensah compression sleeves alot even when I run. Third stretch, stretch, stretch. I was just telling hubs how my legs feel great even after long runs. Good luck!
Thanks for the tips! The video is great. I'm going shopping for compression sleeves this week - I hear that they make a huge difference.
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