Ouch! Shin Splints

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

Nursing a Running Injury: Part 2

It’s been almost two months since I wrote about my knee injury. Unfortunately, the soreness still lingers which makes it difficult to run. The symptoms I’m experiencing are similar to those described for Runner’s Knee. Earlier this month, I had an evaluation at the Emory Orthopaedics Center and nothing looked unusual. So now I’m taking a prescription anti-inflammatory pill and Glucosamine/Chondroitin/MSM supplement.

Beth Moore at Traxee wrote a great blog post about the frustrations of being sidelined with a running injury. Like Beth, there’s a lot I miss about running. Clearing my head after a tough day. The satisfaction and confidence that comes after a long run. Seeing my neighborhood the way it was meant to be seen. It’s tough driving by other runners and feeling a pang of jealousy. Swimming is an alternative, but my motivation to get to the pool is lacking.

With the new year approaching, I’m hoping to return to running.

This week’s route is a 3-mile run that starts at Fernbank Museum. You can find the route at Map My run under my group Atlanta Running.

· Start at the parking lot of Fernbank Museum
· Turn right on Clifton Rd.
· Turn right on E. Clifton Rd.
· Turn right on Clifton Rd.
· Turn left on N. Decatur Rd.
· Turn left on Oxford Rd.
· Turn right on Clifton Rd.
· Follow Clifton back to Fernbank Museum

Nursing a Running Injury

In August I wrote about recovering from a bruised toe. This week, I learned that I was suffering from a strained ligament in my knee. During my runs, my knee literary felt like it would give out from under me. Needless to say, I was not happy. Since I’m trying to increase my mileage for the ZOOMA Atlanta Half-Marathon next month, this was not the time to encounter an injury. I’m taking nearly two weeks off from running to give the knee time to recuperate. Thanks to my trainer, Calvin, here’s the approach I’m taking to treat my injury:

· Take ibuprofen twice a day
· Lap swimming for my cardio exercise (in place of running)
· Ice packs on knee for 15 minutes followed by heating pad

I also decided to purchase a new pair of running shoes. My current pair felt as if I wasn’t getting an adequate level of support as my mileage increased. I had been running in Adidas Supernova Classics (which I loved for the high-arch support). It was a tough decision to select a new shoe – I literally spent 30 minutes at Big Peach Running Co. in Decatur deciding between a pair of Mizunos and Sauconys. I ended up with the Mizunos. Hopefully, I’ll returned to a comfortable running experience by next weekend.

Since I’m not running this week, I decided not to post a route. However, if you’re looking for a running route, here are a couple of sources:

Map My Run (Atlanta Running) – This is where I keep maps of my running routes. Currently, there are 20 routes available.

Run.com – The site offers 18 different routes, which are primarily located within intown neighborhoods.

Atlanta Track Club – You’ll find 9 routes in neighborhoods across Metro Atlanta