Shin Splints.. help « Pinoy Fitness Community

Pinoy Fitness Community » Pinoy Fitness Tambayan

Shin Splints.. help

(21 posts) (10 voices)

Started 1 year ago by raven
Latest reply from Lems

Tags:

louboutin shoes

raven

offline
Member

Good Day!

I would like to ask for some advices, suggestions, tips, etc about shin splints.. nagkaroon ako ng shin splints dahil sa paglalaro ng football na kung saan the day before, nagtraining ako ng 10k run ko.. nabugbog ata shin ko at naging shin splints.

now, almost a month na xa pero inde nman masakit na kelangan ko maglakad o di tapusin ang run.. the pain goes away after a mile or 2.

Is it still safe to run khit may ganitong pain? After training and stretching, nag-a-ice massage agad ako sa shin ko at nagtatake ng mefenamic acid 3times a day and of course rest every other day.

any suggestions po? tips na rin at treatment.. sna may way pa before going to the last option, which is seeing a doctor..

daghang salamat,
thank you,
salamat. ^_^

You may enter a short signature which will be shown below your posts.

Posted 1 year ago #
naynay

offline
Member

Replying to @raven's post:

the best way is the last option.

Posted 1 year ago #
pinoyfitness

offline
Key Master

Replying to @raven's post:

Agree... best you get it checked by a doctor at this point since medyo matagal na sya. And take some rest first to give time for recovery.

-> http://www.pinoyfitness.com
Working Towards a Fitter Nation.

Posted 1 year ago #
bingski

offline
Moderator

One thing that you should never do whenever you feel pain in any part of your body after any exercise or run is to take pain relievers. This is what Coach Ige Lopez said during one of our sessions in Mizuno Run Club. Pain is our body's way of telling us that it is worked hard and needs rest. Kaya nga we have recovery days and even recovery runs. Before taking any medicines, be sure to consult your doctor. Also, if you take pain relievers, nawawala nga ang pain agad so ang tendency if so exercise or run again without any recovery period. Magiging prone ka na sa injury because you don't let your muscle heal on it's own.

As everyone has suggested, go and visit the doctor.

I noticed that I get Shin Splints if I don't do enough warm-up and I run fast agad (no gradual increase on speed). So now, I take my time to do at least 1k of warm-up jog then stretching. Then takbo na, but take note, gradual ang increase ng pace.

Hope makatulong.

Posted 1 year ago #
raven

offline
Member

Replying to @bingski's post:
@naynay @pinoyfitness will do bukas. sana indi malala shin splint ko..

@bingski - i see.. last week and early this week, after ng training ko early morning, uminom ako mefenamic acid kasabay ng bfaz ko.. which is mali pla.. now i know.. thank you po.. i train myself on running every other day(tuesday, thursday and saturday) and total restday every monday..and an easy walk/run every sunday.

about warming up, been active into sports po since HS, masasabi ko pong ok ang warm up at stretching ko,ako nga po madalas ang naglelead warming up at stretching ng varsity team..jogging for 5mins
sa speed nman, jogging mode ako 'gang sa yung breathing ko is deep enough or "meju hingal" and that's time where i can say na mag-iincrease na ako ng speed ko..

ang naiisip ko lng tlga was yung time na naglaro ako ng football tpos the day before i did an intense training run. siguro nabugbog tlga ng husto lower leg ko, and only left leg lng kasi mas powerful xa compared sa right leg at itong left tlga ang nakasanayan kong pangsalo ng bola, sipa etc .. i dont have any problem nman po sa right leg ko..

hopefully, bukas masolusyunan ng ortho itong pain na to. :D may nakasked pa nman ako na runs sa july. sana makita ko po kayo sa rexona or milo..

Posted 1 year ago #
RedCapGuy

offline
Member

Replying to @raven's post:

ei there!
tama, see a doctor muna.
then, for strengthening, refer to lrangels post dun sa 21k tips na thread ;)
hope that helps!

Posted 1 year ago #
mickymac

offline
Member

Hi Raven,

What are you training for and did you increase your mileage? I suggest to slow down, your muscles might be overwhelmed by the sudden increase in your mileage. Other muscle parts in your leg might not be strong enough to support your mileage. One suggestion is to do cross training... specifically biking. If you don't have a bike yet, you can always go to the nearest gym where there is a stationary bike. You also have to strengthen your core. Situps, push ups and crunches might do the trick. There are drills that you can do also.

Stretching then icing are good ways to relieve the pain immediately but I would suggest having your gait first. You might be wearing the wrong pair of shoes. Or go consult a running coach so he can fix your running form.

Go easy on the pain killers, you don't want to compromise your kidney.

The Philippines' First Running Store for Runners by Runners

Secondwind Running Store

Posted 1 year ago #
raven

offline
Member

Replying to @mickymac's post:

@RedCapGuy - i spoke to a sports doctor kanina.. i told him the whole story and he said, i got this "trauma" on my shin. kasi nga daw inde sa running nag-occur yung pain, kung di ako nagfootball, malamang wla itong pain ngayon..

@mickymac - beginner 10k training pa lng po.. my training is ok nman.. masasabi ko na kaya ko tlga.. i have my 10k program na sinusunod ko tlga kung ano yung dapat for a day. nagpagait analysis na rin ko, sa mizuno at runnr..but 'di same ang results nila. sa runnr, normal arch ako.. sa mizuno, low arch.. nagpagait check ulit ako sa ibang mizuno branch and they said i have a normal arch but later in the run, nagiging low arch daw.. so i decided to buy a pair of stability shoes, Mizuno Wave Inspire 7(nag-endorse pa.. haha) Nag-ggym na rin po ako for almost a year, at kanina nameet ko yung sports doctor dun.. sabi nya, slow down daw muna ako sa pagtakbo, bawasan ko daw muna ang mileage, tpos take time to stretch. Im glad na 'di tlga ako titigil sa pagtakbo..

but somehow napaisip ako, should I consult to orthopedic? or ok na yun sinabi ng sports doctor kanina?

Haha, sorry po anhaba lagi ng mga replies ko.. parang speech na tuloy. lol..

Posted 1 year ago #
lrangels

offline
Member

Replying to @raven's post:

My impression in here is that you over trained yourself that's why you got hurt. I have a feeling that you strained your shin, which could take about a week or so to heal. It's also good that you went to a doctor to check on your leg.

Also, try as much as you can to stay away from the meds as it may cause some long term effects on your health. As what trainers said it best, "ice, elevate, rest."

;)

Swim, Bike, Run...

Posted 1 year ago #
raven

offline
Member

Replying to @lrangels's post:

so may mali po sa program na sinusunod ko.. should I stop running for a week? as in zero running? if over trained po, bakit left leg lng di kasali right?

Posted 1 year ago #
lrangels

offline
Member

Replying to @raven's post:

Malamang may mali since you played soccer the day after you ran. It's good that you're cross training to get your muscles working on differently or help release the lactic acid build-up on your legs. The problem could be is when you played soccer, you may have collided with someone, e.g., nasipa yung shin mo.

As far as rest, it's best to do complete rest for a week -- like zero running. You can still work on your legs by following some of the tips from @RedCapGuy : and I provided kasi they're light workouts. In other words "light training" para hindi ma-aggravate yung injury. The most important is to follow what your doctor suggest.

Bakit left leg lng...? Not really an expert, but I think it's because you have a dominant side. Generally, it depends on you're a lefty or righty as the basis of your dominant side, which most of us have. Going back to your injury. I bet that either one leg is beaten up so much that it got strained, or one leg is not really that used often na nag-end up as parang na-bigla.

Posted 1 year ago #
raven

offline
Member

Replying to @lrangels's post:
@Irangels - ok po, susundin ko lahat ng sinabi nyo. total rest for a week, tpos light leg trainings. and then go to the doctor.

Thanks po! :) Hope to thank you all guys in personal..

Posted 1 year ago #
bingski

offline
Moderator

wow same pala tayo ng running shoes :) Same experience tayo, sa RUNNR and Mizuno store, they said na neutral ako, but when I did the myprecisionfit.com test, ayun, stability shoes ang kailangan ko. Convinced ako sa result kasi when I saw the video simulation of my running form and way my foot hit the ground, tama nga. on a side note, a friend of mine took a picture of me while running (front and side view), tugma dun sa video. So ayun, buy na ng Wave Inspire 7. Good thing I have 15% discount sa Mizuno hehehhe.

Hope you'll feel better soon. Take a rest for a week, cross train ka swimming or biking, basta not too stressful ha.

Posted 1 year ago #
raven

offline
Member

Replying to @bingski's post:

Good morning po Ms. @bingski! :) same na same nga.. di ko po nagamit 15% discount yung naka-attached bib ko ksi nakalagay dun april 2011..

opo, cross training na muna, biking, pass na ako sa swimming, nognog na maxado..haha.. Thanks po. :)

Posted 1 year ago #
lrangels

offline
Member

Replying to @raven's post:

biking actually is the best cross training kasi you can isolate your knees and get the same results like strengthening your legs and improve your heart rate. actually, a lot of runners end up becoming triathletes dahil sa cross training nila.

Posted 1 year ago #
Ms_Mars

offline
Moderator

@Irangels @Mickymac @Bingski

hi guys!

appreciate sharing your advices and related information to Raven here. its good to note we are properly guiding and referring him Whom to officially see re this kinds of
physical challenges. at the onset of the matter, when he first brought this up, immediately i also advised to go see an orthopedic doctor for diagnosis when he can...

no pain no gain but if its lingering pain, no fun at all!

always run safe,
Ms_Mars

Posted 1 year ago #
raven

offline
Member

Replying to @Ms_Mars's post:

Thank you po Ms_Mars. really appreciate it.

Thank you guys!

Keep running! Keep safe! (rest muna ako.. haha)

Posted 1 year ago #
ta1_martian

offline
Member

Well the best treatment you can get here is to cut back mileage and rest until the pain subsides. Do some non-weight bearing or non-traumatic cross-training exercises that would put additional stress to your shin like cycling or swimming just to keep your cardio system and body fit while recovering. Then carefully increase your mileage. Don't ever forget the rule of the thumb, that when increasing mileage the safest way is increasing it by 10% per week :)

For prevention, increasing calcium might help as well as having vitamin D - all for bone strengthening purposes, and of course do some weight training to maximize calcium deposits in our bone. You can also look up for the internet for a lot of exercises that could help you maintain strong lower extremities(quads, hamstrings, glutes, calves and the like),

While running you can also prevent shin injuries by wearing shin guards :) and of course the most debated, warm up and stretching exercises - search for those specifically designed for the shin.

Train wise and run safe!

team.alpha.1_martian

http://www.facebook.com/teamalpha1runners

Posted 1 year ago #
raven

offline
Member

Replying to @ta1_martian's post:
thanks po.. yes, will definitely do it all.

is it ok to do stretching while the pain is still existing?
( http://foothealth.about.com/od/exercisefeet/ss/ShinSplintExerc.htm )

Posted 1 year ago #
Lems

offline
Member

Replying to @raven's post:

Hi... Shin Splints was also my problem when I first started running. They said prevention is better than cure. so I would like to share what works for me to prevent shin splints every after run. I believe that foot strike is one of the factors for injury. What I did to prevent shin splints is by practicing either forefoot or midfoot strikes. almost 70% of runners are heel strikers and heel striking can cause injuries of the knee and can also cause shin splints.

In summary, try not to heel strike. stretching also works, but make sure that the muscles are warm before you stretch. try to warm it up by jogging for about 10mins before stretching. :)

This is my 2cents. God Speed!

How to run a marathon:
Step 1: start running
Step 2: there is no step 2

Posted 1 year ago #
Lems

offline
Member

Replying to @lrangels's post:

I agree that biking is the best cross training for running. :) then swim for upperbody.

Posted 1 year ago #

RSS feed for this topic

Reply

You must log in to post.

Pinoy Fitness |

Shin Splints.. help

Reply