RICE

[CrouchmasterT]

I know RICE stands for Rest, Ice, Compression, Elevation (i think) but can someone explain it in more detail, me shin splints are killing me and i want to give this a try.

Thanks,

CMT

[robj]

Rest = Rest!
Ice, Compression, Elevation = Put ice on your shin area, make sure the ice is actually compressed (heavy bag of peas should do it!)against your injury and that your leg is elevated.

[mercury]

How long have you had shin splints for CMT ? and what sort mileage are you doing , I assume you took advice on the right sort of running shoes ?

[Jagger]

Aye, what Rob says ..

REST = Rest it duh! For as long as you need, normally 3 days for normal injuries, but shin splints are a pain in the ass, but with shin splints you can do other exercise (swimming, cycling, other aerobic gym machines that don't cause impact)
ICE= Ice or a bag of frozen food like Rob says. Always place a towel between your skin and the Ice. Alternate 10 minutes on, 10 minutes off for 3 hours then rest 3 hours is optimal. Otherwise just ice it when you can, 10 mins off 10 mins on. It decreases the blood flow, decreases swelling.
COMPRESS= Wrap your shins with a bandage. The bandage should fit comfortably on not tightly. It prevents bloodflow hence prevents swelling.
ELEVATE = Raise your shins above the level of your heart, if you're lying down even 1 pillow will do. Again it decreases bloodflow and decreases swelling to the shins.

My bet is that you've been running on hard ground??

[adj125]

http://www.sportsinjuryclinic.net/cyber ... plints.htm

[CrouchmasterT]

Thanks lads.

Ive been at uni a year and been studying and drinking most of the time so i haven't got into a proper running plan. I ran during the xmas and easter holidays but stoped each time i went back to uni. now im back im going to settle into a proper fitness/running plan. I can only run about a mile and a half on concrete before im in agony, i found this out at xmas and started running in a field, all was well but now its summer and the grounds hard they've come back to haunt me. im on my second week of running 2-3 miles 5 times a week, the first day is ok, the second they hurt and the third im in agony again. I'm hoping its just a case of having pueney(sp?) legs and i'm hopeing that after a month of continous running they'll toughen up a bit. I've got a pair of asics running shoes that help a bit but not enough.

As for the gym and swimming, im totaly skint at the moment, but i've got a job interview tomorow so hopefuly not for much longer. I want to start swimming more anyway, AFCO advised me to.

thanks
CMT

[Adam]

i used to get shin splints, doc recommended i stretch before and after (calve stretch, achilles heel stretch), also to strengthen your calves(if you have small calves like me ), try using the calf press machine at the gym, or use any set of stairs, it worked wonders for me
-g'luck

[Seven]

Make sure you do a proper (5 mins) warm up. And don't go too fast too soon.

[Mr Mojo Risin]

Screw the 5 minute warmup.

Bang out a 25 minute HARD warmup. Since that is what u will be doing at CTC. There is no point making your training easier for yourself, since the ptis wont be doing that @ ctc. Make sure u 'do' warmup tho, i never really used too, and suffered as a result.

[Cinder]

I agree there on the doing a proper warm-up. I never really did it either when i first started training and 3 weeks in i get that runners knee. I was lucky, it only took one and a half weeks to heal fully..

all the best,

cinder

[mercury]

There is a school of thought that recommends NOT stretching before a run , at all , until after its finished

The only thing I canb suggest is not stretching totally cold muscles , you always should warm up first

Imagine your muscle is a piece of blutack

If you stretch it when its cold it will snap

But stretch it when its warmed up and in will go much further