Alright fellas,
I know shin splints and other injuries have been done to death on here but im gonna start running soon after nearly 4 months off and want to check a few things. Basically this is for other people out there who have suffered from shin splints, Im interested in knowing how long other people have had time off running after having had shin splints and what running programme you followed. Did it work? Do you still feel any pain? Basically any stuff like that. Hope that makes sense guys.
Any replies greatly appreciated.
Dave.
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Getting back to running
Getting back to running
RM Recruit Training 2nd March 09
Geting back to running
I would be prone to shinsplints and I found that by eating properly before and after a run helps a lot. Recently I was able to run for a long period of time with ease and in the past month I was hadn't done any types of activity. When I had my first run last week I got terrible shin splints, but by having a banana before I ran it started to ease down. After a couple of runs I was back in buisness.
So basically, eat properly, warm up and stretch properly before your run and by doing more activity your shin splints will disappear.
So basically, eat properly, warm up and stretch properly before your run and by doing more activity your shin splints will disappear.
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MonsterMunch
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Aye, all of the above and also get yourself back into it gently. I stopped athletics last season because I was getting bad shin splints, and then when they seemed to go away I started doing fast 1.5 and 3 milers. It kicked back in straight away.
After having a few months rest from that I started building up gently, doing slower runs, biking a lot, swimming and that, and *fingers crossed* I haven't had any problems yet.
If you're in the forces already, goto your sickbay and get the physio to check your feet and give you appropriate inner soles. If not, go to an athletics specialist and do the same. Apparently mine were because one of my feet is more pronated than the other.
After having a few months rest from that I started building up gently, doing slower runs, biking a lot, swimming and that, and *fingers crossed* I haven't had any problems yet.
If you're in the forces already, goto your sickbay and get the physio to check your feet and give you appropriate inner soles. If not, go to an athletics specialist and do the same. Apparently mine were because one of my feet is more pronated than the other.
Cheers lads, Yeah ive got some orthotics aswell but only ever done a few runs in them because i stopped running completly to avoid messing up my legs really bad (well at least i hope i havnt). Last 4-5 months just been absolutly smashing it on the rowing machine and in the pool and circuit training. Trying to find a good programme to gently ease back into running. Ive got a nice big grass area close to my house so i can use that.
Ta!!
Ta!!
RM Recruit Training 2nd March 09
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AJtothemax
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Re: Geting back to running
Sorry???deane_152 wrote:I would be prone to shinsplints and I found that by eating properly before and after a run helps a lot. Recently I was able to run for a long period of time with ease and in the past month I was hadn't done any types of activity. When I had my first run last week I got terrible shin splints, but by having a banana before I ran it started to ease down. After a couple of runs I was back in buisness.
So basically, eat properly, warm up and stretch properly before your run and by doing more activity your shin splints will disappear.
Care to elaborate on that please?
AJ
"First with your head and then with your heart. Don't stop."
"First with your head and then with your heart. Don't stop."
Re: Geting back to running
I'm with you on this one AJ, that is possibly the most baffling thing I’ve read today.AJtothemax wrote:Sorry???deane_152 wrote:I would be prone to shinsplints and I found that by eating properly before and after a run helps a lot. Recently I was able to run for a long period of time with ease and in the past month I was hadn't done any types of activity. When I had my first run last week I got terrible shin splints, but by having a banana before I ran it started to ease down. After a couple of runs I was back in buisness.
So basically, eat properly, warm up and stretch properly before your run and by doing more activity your shin splints will disappear.
Care to elaborate on that please?
(says a lot as I’ve been reading some stuff on BB.com
god there's some utter tosh on that site/forum)Stokey
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SamForrest
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- Location: Brighton
This is anther situation where i think people confuse the term shin splints (Very general) with an actual injury.Guys always say "i get shin splints after a run,then its fine" etc,or "i just run through it and it goes after 5 minutes" These cases are most like just DOMS (training aches from previous sessions),or slightly tight muscles for example.
If you have an actually injury,be it Compartment syndrome,MTSS,Stress Fractures etc,the only thing to really heal them is rest,plain and simple.
The only thing banana's are good for are cramps,they cant obviously fix damaged tissue.
I'm trying to get back into running after 6 months of a bad case of MTSS. Constant aching,day in day out,during excercise,and throughout the whole day. I've found nothing has helped them,and I've done the lot, orthotics, rest, RICE, NSAID. They have only got better with time,and knowing what workouts will agreivate them
In regards to the original question about getting back into training. What I have found (touch wood no major issues yet) is that starting very light and gradually increasing run times is the best bet. I've only got back into running in the last couple of months. I started doing 1 x 10minute run a week. Then a couple weeks of that, I put it up to 1 x15minute run, I'm now on 1 3 miler a week. Once I get to a good time for the 3 miler I'll then add in another 10 minute run so effectivly I'll run 1 small and 1 long run a week.
(All on grass,with correct shoes btw)
This kind of approach is the only effective way I've found. I tried running a while back, going straight back into long runs over harsh terrain, big mistake! Brought about a slight case of compartment syndrome for a couple of months.
Train smart mate. I've had to really push myself to somtimes NOT train how I wish over the last 6 months. I train pretty hard, but it's often a bummer knowing that I could be out running, but that it might not help me in the long run.
If you have an actually injury,be it Compartment syndrome,MTSS,Stress Fractures etc,the only thing to really heal them is rest,plain and simple.
The only thing banana's are good for are cramps,they cant obviously fix damaged tissue.
I'm trying to get back into running after 6 months of a bad case of MTSS. Constant aching,day in day out,during excercise,and throughout the whole day. I've found nothing has helped them,and I've done the lot, orthotics, rest, RICE, NSAID. They have only got better with time,and knowing what workouts will agreivate them
In regards to the original question about getting back into training. What I have found (touch wood no major issues yet) is that starting very light and gradually increasing run times is the best bet. I've only got back into running in the last couple of months. I started doing 1 x 10minute run a week. Then a couple weeks of that, I put it up to 1 x15minute run, I'm now on 1 3 miler a week. Once I get to a good time for the 3 miler I'll then add in another 10 minute run so effectivly I'll run 1 small and 1 long run a week.
(All on grass,with correct shoes btw)
This kind of approach is the only effective way I've found. I tried running a while back, going straight back into long runs over harsh terrain, big mistake! Brought about a slight case of compartment syndrome for a couple of months.
Train smart mate. I've had to really push myself to somtimes NOT train how I wish over the last 6 months. I train pretty hard, but it's often a bummer knowing that I could be out running, but that it might not help me in the long run.
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Tartan_Terrier
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MonsterMunch
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LOLI'm not sure about bananas helping with shin splints, but I'm pretty sure that inserting a canteloupe up your jacksie, will take your mind off the pain in your shins.
Not sure if I wanna try that but thans all the same T_T 
Cheers Sam thats pretty much what I was looking for. How have your shins been coping with the running you've been doing in the last couple of months? Also what kind of intensity are you doing with the shorter runs as well as the 3miler, are you going for a fast 3 miler or just so that your getting the miles under your belt.
Nice one.
RM Recruit Training 2nd March 09
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SamForrest
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- Location: Brighton
Hello mate.
Like I say, I've been trying to incorporate a bit of running each week into my training program, but its a tough one finding out whats too much, as it can often be too late.
I began running again around Xmas, a nice medium pace 3 mile route around my local country downs. Once a week. Had some aches (more than just training aches) but I turned my back to it at first. This then bit me in the ass as I got some pretty bad pains again and had to back off, only having ran for a few weeks.
The annoying thing was that for months I had not ran, I'd seen handfulls of pyhios, podiatrists, running specialists, and nothing other than rest was prescribed. Well after a while, rest gets to you, and you start to think "a few twinges here aren't much to worry about", the pain I get itself isn't unbearable by any means. But what is worrying is the fact that the pain is there, it's showing you that somthing is wrong. You can take the advice of some people and run through the pain, with the idea that its 'good training',and a test of will power. Or you can be smart and realise that theres a BIG difference between a few aches from a tough workout,and actual pain from damage youve caused.
I then took the slightly smarter route about a month and a half back,and started with 1x 10 min run for a couple of weeks. Went home, iced etc.
The week after I done a 15 minute run, carried that on for a few weeks. All on the same basis that speed wasn't an issue, I knew I could bang out a quicker time, but it was that fact it would just cause me more harm than good.
I'm now on my 2nd week of doing a 3 miler (around 23 minutes,with some hills on the route). And as I type this now I'm getting some pains in my shins, but I'm at the point where I can gauge what's sensible and what's not. I think I'm doing ok, like I said before, only time will tell. I will be royaly f***ed off if a few weeks down the line I'm back at square one. In which case I will find it very tough mentally to keep training with the same intensity, it gets to the point where you keep building yourself up thinking "Right I'm gonna up my training now" and looking forward to it, then a few weeks later you're screwed again.
All I can say mate is, seek proper medical advice, these forums are good for general advice, but when people are telling you to take a bannana for shin splints, I think it's obvious he's no doctor lol. That and listen to yourself. Be mature about it, if you have to sit back and take a month or more out, and seriously go back to the begining and start running from scratch again, then that's what it will take.
Hope it all goes well mate. Injuries are f**kers, especially for guys like us. We come to the decision that we want to be part of the best force in the world, we all train damn hard I imagine, everytime you get a date for the next test you're on top of the world. And then all that training comes up and catches you out, often through no fault of your own.
Like I say, I've been trying to incorporate a bit of running each week into my training program, but its a tough one finding out whats too much, as it can often be too late.
I began running again around Xmas, a nice medium pace 3 mile route around my local country downs. Once a week. Had some aches (more than just training aches) but I turned my back to it at first. This then bit me in the ass as I got some pretty bad pains again and had to back off, only having ran for a few weeks.
The annoying thing was that for months I had not ran, I'd seen handfulls of pyhios, podiatrists, running specialists, and nothing other than rest was prescribed. Well after a while, rest gets to you, and you start to think "a few twinges here aren't much to worry about", the pain I get itself isn't unbearable by any means. But what is worrying is the fact that the pain is there, it's showing you that somthing is wrong. You can take the advice of some people and run through the pain, with the idea that its 'good training',and a test of will power. Or you can be smart and realise that theres a BIG difference between a few aches from a tough workout,and actual pain from damage youve caused.
I then took the slightly smarter route about a month and a half back,and started with 1x 10 min run for a couple of weeks. Went home, iced etc.
The week after I done a 15 minute run, carried that on for a few weeks. All on the same basis that speed wasn't an issue, I knew I could bang out a quicker time, but it was that fact it would just cause me more harm than good.
I'm now on my 2nd week of doing a 3 miler (around 23 minutes,with some hills on the route). And as I type this now I'm getting some pains in my shins, but I'm at the point where I can gauge what's sensible and what's not. I think I'm doing ok, like I said before, only time will tell. I will be royaly f***ed off if a few weeks down the line I'm back at square one. In which case I will find it very tough mentally to keep training with the same intensity, it gets to the point where you keep building yourself up thinking "Right I'm gonna up my training now" and looking forward to it, then a few weeks later you're screwed again.
All I can say mate is, seek proper medical advice, these forums are good for general advice, but when people are telling you to take a bannana for shin splints, I think it's obvious he's no doctor lol. That and listen to yourself. Be mature about it, if you have to sit back and take a month or more out, and seriously go back to the begining and start running from scratch again, then that's what it will take.
Hope it all goes well mate. Injuries are f**kers, especially for guys like us. We come to the decision that we want to be part of the best force in the world, we all train damn hard I imagine, everytime you get a date for the next test you're on top of the world. And then all that training comes up and catches you out, often through no fault of your own.
Really good post Sam, it sounded so familiar as well as that pretty sums up the last year for me as far as training goes - constant disappointments.
Just waiting for a letter from the physio letting me know when I can see them on the NHS. It's really hard to keep the motivation up but you've just got to crack on with all that non-impact cv. If your shins are hurting why not go back to doing the 10min runs for a month or two rather than 1-2 weeks. How long did you train through your shin splints for, weeks or months? Anyway mate good luck with recovery. Thanks for the input. I really wish I found this site before I started training rather than after!! lol
Dave.
Just waiting for a letter from the physio letting me know when I can see them on the NHS. It's really hard to keep the motivation up but you've just got to crack on with all that non-impact cv. If your shins are hurting why not go back to doing the 10min runs for a month or two rather than 1-2 weeks. How long did you train through your shin splints for, weeks or months? Anyway mate good luck with recovery. Thanks for the input. I really wish I found this site before I started training rather than after!! lol
Dave.
RM Recruit Training 2nd March 09
I got shin splints which messed up my PRMC.
I find now that warm-up and warm down (the latter more important I think) and making sure they done well.
Warm-up is used too loosely I think, and you find this down at CTCRM, where you get properly warmed up
Try and warm up properly get blood though your legs, before running ect.
Warm-down make sure you do a light run down, maybe 400mtr slow, jog down, then stretch off properly. 30+secs per group.
I find now that warm-up and warm down (the latter more important I think) and making sure they done well.
Warm-up is used too loosely I think, and you find this down at CTCRM, where you get properly warmed up
Try and warm up properly get blood though your legs, before running ect.
Warm-down make sure you do a light run down, maybe 400mtr slow, jog down, then stretch off properly. 30+secs per group.
