Injury Recovery Routine... Opinions?

[SamForrest]

Hello guys. Just looking for some words of advice.

Long story short, I spent most of the year training, then had to cancel my PRMC in September from shin problems. They're on their way out, yet not fully atm.

I'm looking to up my training though, but stay off the running for a while.

I'm currently doing intense circuits, and bag work,with swimming as well. Some of you may know the website www.rosstraining.com , I'm using some of his routines on there, so basically doing 30 mins of good quality circuits that involve burpees, pressups, rope pull ups, sandbag throws etc. Total body workouts really are what I'm doing at the mo, looking to get myself hanging,without doing intense CV that may damage the recovery process.


My week looks somthing like this atm


Mon/ 30 Min Workout +3 rounds of bagwork (Minimum)

Tues 2000m swim (1000m Intervals,1000m continuous front crawl)

Weds/ 30 Min Workout +3 rounds of bagwork (Minimum)

Thurs 2000m swim (1000m Intervals,1000m continuous front crawl)

Friday/ 30 Min Workout +3 rounds of bagwork (Minimum) + 1/2k Swim



Just wondering,what peoples oppinions were, on me just having swimming as my main 'steady state' cardio workout. I'm getting a good workout from my circuits, plus the bag work is definitely helping out with conditioning. But as commited and eagerr as I am, I think swimming only for a couple of months will help, then maybe early in the year start running gradually and my goal is to reapply spring time.

Cheers fellas

[HybridWarrior]

I had Shin Splints my first time around at Lympstone and believe me you saved yourself a world of hurt by pulling out now, good move.
The best thing I could recommend to you, that has worked for me. Is that you do some kind of resistance exercise to help strengthen your calf muslces, So Calf raises on a step and also maybe toe raises (if you dont know what they are ask). It depends on where exactly your shin splints are, I had intirior shin splints. However shin splints is a term generally used for shin pain and often covers a wide range of problems.
They are a major pain in the arse but keep at it and im sure you'll find a solution. Some people simply grow out of shin splints as they get older, due to their bones hardening. Other people find that running through them has worked.. (Others don't and develope micro fractures).
You should probably look at what kind of shoes your running in and also your running style!
Keep up the boxing! Thats always good PT and sounds like your well on top of your swimming. I might suggest though only doing 1 swim a week and doing maybe half an hour cycling instead. Also remember to do your press ups, pull ups and sit ups!

Best of luck!

[LostandFound]

Incorporate lots of front shin raises into your daily workout. Shin splints are often caused by an imbalance in the front muscles of the lower leg. I suffered from this too, but just added a few exercises into my daily routine which soon sorted it out.

Stand against a wall with your feet about 1ft away from the wall, and do toe-raises for 1 minute, then rest 1 minute, then repeat 3-5 times. After a week, resume running. This worked for me, and I never had problems during RT (and a lot of lads did start to suffer from shin splints early on).
Its different for everyone, so if this doesnt work, try joining a local running club and they often have a qualified coach who can advise you of futher evercises.

Good luck mate

[SamForrest]

Cheers guys. So far I've tried all of the standard treatments, and seen a fair few people over the last 6 months. I think it's now a case of just waiting the injury out and getting back into running slowly. I'm unsure of when exactly to start though, obviously when they don't hurt anymore.But should I be really anal and call off a run if I feel the slightest twinge? Tough one.


Also, I'm currently training Mon-Thurs/Fri everyday in a row. Then having the weekend as a long rest. Is this the best way to go about it? Or should I do the standard,on/off Mon-Workout- Tues-Rest repeat?

[mr.zog]

HybridWarrior, I read an earlier post of yours that you left RT due to shin splints, did they not let you into Hunter with shin splints or was it your choice that you left?

Cheers

Chris