Sep 8

Written by:
Wednesday, September 08, 2010 10:00 AM 

 I realize that title could mean that I am back running. Well, I am not, unfortunately. I was referring to the holiday weekend. Many people extend summer over the long weekend, I know our family did. Sometimes, when you go on a long holiday, there is not anywhere to run, so one has to take a break. We went to Yuba Lake, to a boat-in camping site. There was no running over there, unless it was on sand... No thank you! The forced break has been good, though. The last time I went on a long distance (5 miles is long!) walk, it was last Tuesday. Today I was able to get in another 5 miles, with maybe a half to a mile of running. I should just face the music and stick to the SoJo 5k, but a part of me wants to still shoot for the Half. I realize running it is out-- I am way behind on training. I can run 6 miles- well I could a couple weeks ago- but I don't want to try to double that without training. I am not that fit! I am still hoping that I can increase my walking mileage in the next 2.5 weeks and walk.

I guess that is one thing to remember in training- no matter how much stretching you do, how well you take care of yourself, injuries can happen. It is hard to accept that. I know I feel like somewhat of a failure, not completing a goal that I have set for myself, that I should have been able to do. BUT I need to remind myself that if I want to get better, I need to take it easy and follow the advice of my medical practitioner. Even if I have a tight deadline that I may miss :(

WebMD says to prevent shin splints, you should:

• Always wear shoes with good support and padding.
• Warm up before working out, making sure to stretch the muscles in your legs.
• Stop working out as soon as you feel pain in your shins.
• Don't run or play on hard surfaces like concrete.

I did not know you weren't suppose to run on concrete! I know it feels more jarring to run on concrete vs asphalt, so that is good to know!

Since what I am doing to help my shin splints and what WebMD suggests are pretty much the same, here is an excerpt from their website (webmd.com)-

What's the Treatment for Shin Splints?

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

• Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
• Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
• Range of motion exercises, if your doctor recommends them.
• Neoprene sleeve to support and warm the leg.
• Physical therapy to strengthen the muscles in your shins.

My PT has suggested orthotics, which I hope to get, just have to save up the money as they are not cheap! I bought some Zensah calf sleeves, a Marathon Stick, and a really cool gel hot/cold pack from my PT office. I am hoping that with all this, stretching, and the rest will heal me up and I will be on the run again soon!