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
Showing posts with label Injury Prevention. Show all posts
Showing posts with label Injury Prevention. Show all posts
Sunday, February 20, 2011
Saturday, July 18, 2009
Runners: Take Care of Your Feet!
When runners talk about injuries, it’s typically issues with knees or hamstrings. But feet can be especially vulnerable to problems if you don’t take care of them. While I’ve been able to run with knee issues, a foot or toe problem leaves me on the sidelines.
Who Knew Flip Flops Could Be Bad?
Believe it or not, wearing flip flops for long periods of time can affect the health of your feet. Why? According to a story in the New York Times, people alter their way of walking which can lead to pain in the feet, hips and lower back. Flip flops don’t provide arch support, heel cushioning or shock absorption and the shoes leave toes vulnerable.
Walking barefoot is also not a good option. Aside from leaving your feet exposed to sharp objects (like broken glass and pebbles), it can contribute to collapsed arches and flat feet.
This doesn’t mean that you need to stop wearing your favorite pair of flip flops. Just limit use to short periods of time. The Foot Solutions Atlanta blog offers helpful tips for foot care and injury prevention.
Pamper Your Feet with Professional Pedicures
I love this piece of advice I found at Traxee.com. It’s important to keep toe nails short and properly trimmed. Pedicures also take care of calluses and moisturize feet and toes. While it may be tempting to save a few bucks by doing a pedicure at home, most people don’t do a good job of cutting toe nails properly. My own attempts to trim toe nails have occasionally led to hang nails –- very uncomfortable.
Give Your Running Shoes Time to Dry
Our feet sweat during runs, which can lead to moisture building up in your shoes. Do you run two or more days in a row? If so, consider purchasing an extra pair of shoes to alternate shoes between runs. This lets your shoes have an extra day to dry out.
Who Knew Flip Flops Could Be Bad?
Believe it or not, wearing flip flops for long periods of time can affect the health of your feet. Why? According to a story in the New York Times, people alter their way of walking which can lead to pain in the feet, hips and lower back. Flip flops don’t provide arch support, heel cushioning or shock absorption and the shoes leave toes vulnerable.
Walking barefoot is also not a good option. Aside from leaving your feet exposed to sharp objects (like broken glass and pebbles), it can contribute to collapsed arches and flat feet.
This doesn’t mean that you need to stop wearing your favorite pair of flip flops. Just limit use to short periods of time. The Foot Solutions Atlanta blog offers helpful tips for foot care and injury prevention.
Pamper Your Feet with Professional Pedicures
I love this piece of advice I found at Traxee.com. It’s important to keep toe nails short and properly trimmed. Pedicures also take care of calluses and moisturize feet and toes. While it may be tempting to save a few bucks by doing a pedicure at home, most people don’t do a good job of cutting toe nails properly. My own attempts to trim toe nails have occasionally led to hang nails –- very uncomfortable.
Give Your Running Shoes Time to Dry
Our feet sweat during runs, which can lead to moisture building up in your shoes. Do you run two or more days in a row? If so, consider purchasing an extra pair of shoes to alternate shoes between runs. This lets your shoes have an extra day to dry out.
Sunday, February 8, 2009
Tips to Prevent Running Injuries
On Saturday, West Stride hosted Dr. Thomas Myers with Myers Sports Medicine and Orthopaedic Center. Having recently recovered from runner’s knee, I was anxious to get his advice on injury prevention.
Dr. Myers’ key tip for runners is that you can’t limit your physical activity to running. Core body strength is essential. It provides stability that helps prevent strain and overuse of muscles. This month’s issue of Runner’s World has a section dedicated to exercises for developing core body strength.
Along with core body strength, weight training is also important. Strong quad muscles help support the knees. Keep in mind that if you’re experiencing cartilage damage or arthritis, exercises such as leg extensions can be hard on the knees. Consider exercises that work the quad muscles while keeping the leg straight to minimize stress on the knee such as using elastic bands while lifting the leg up.
Rather than post a running route this week, I want to give another plug to WalkJogRun.net. You'll find 30 running routes in Metro Atlanta posted at the site. It's a great resource for local runners.
Dr. Myers’ key tip for runners is that you can’t limit your physical activity to running. Core body strength is essential. It provides stability that helps prevent strain and overuse of muscles. This month’s issue of Runner’s World has a section dedicated to exercises for developing core body strength.
Along with core body strength, weight training is also important. Strong quad muscles help support the knees. Keep in mind that if you’re experiencing cartilage damage or arthritis, exercises such as leg extensions can be hard on the knees. Consider exercises that work the quad muscles while keeping the leg straight to minimize stress on the knee such as using elastic bands while lifting the leg up.
Rather than post a running route this week, I want to give another plug to WalkJogRun.net. You'll find 30 running routes in Metro Atlanta posted at the site. It's a great resource for local runners.
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