Running after an injury

[William]

Anyone have a good running plan coming off a lower leg injury or shin splints?

I tried to run 10 mins 3 times a week but was getting sore and would have to ice my legs down each night.I think I may need to slow it down abit,so heres what im thinking of now.

Monday and Friaday
4K walk to gym
Bike hard for 20 mins
Run 5 mins 7m/m pace
4K walk from gym

Each week I would decrease my mins on bike by 2 mins adding them to the running,keeping with the 7m/m pace.In 8 weeks ill be doing 21 mins at 7m/m.

With sprints on weds and hill sprints on sat.
My legs dont bother me while sprinting,only when my heels make contact with the ground.

That leaves 3 days of rest.

Also,how important are longer runs,im considering doing longer runs at the beach to avoid running on hard surfaces at all cost for at least the first month or so.How long and how often?

Thanks.

[wato212]

Hi, i have just recovered from shin splints they are a pain in the ass. Anyway the best way i recovered was to do strength exercises. There is lots of infomation on the net about this, if this doesn't work see a doctor. Also, that training plan looks good, but if none of this works i strongly recommend that you see a doctor. Try not to worry about them to much, i read somewhere that 95% of people recover, best of luck.

[William]

Ive been to a doctor and have gotten orthotics.They will help in the long run but have done nothing but complicate things so far.They're hard getting used to.

[rod2dodge]

will can you explain, i've just recovered from what i thought was at first a stress fracture to my foot, after an xray i was told it was just tissue bruising, its still not 100%. was told by my aunty to get a pair today, will they help?

[William]

You'll need to see your doctor about that either way.I suggest going to a sports clinic if it all possible.It may be as simple as needing new runners.Orthotics are a last resort type of fix,as they can be very expensive.Mine cost over $500.

[JC]

Stop exercising for a week. Most importantly GET NEW SHOES and have them properly fitted too.

Can i ask how long you have had your current running shoes for?

With me i had shin splints and it basically stopped me running until i got a pair of Nike Shox and I have since been without problems.

[beardo]

read: http://www.sportsinjurybulletin.com/arc ... atment.htm

[dalo]

Just take a week off training and do a 4 hour walk each day, My mate had a shin injury and he done this and was fit and ready within a week or two.

[Artist]

Might sound silly but try an Acupuncturist. Them ones who stick needles in bits of your body.

It's worked a treat for a Oppo of mine. Hydrotherapy, daily visits to a Physiotherapist just wern't working for him. But after a few of weeks of paying the Acupuncturist a visit twice a week he's improved no end.

In fact I think one of the PO MA's at CTCRM did a course in it and used to treat the lame n weary who were not responding to the normal western treatments.

Doc may remember him.

It'll cost mind.

Artist