Friday, May 18, 2012

Let me check my schedule...

Went to the doctor today to see if I have a stress fracture or shin splints. He didn't think it was a stress fracture because I have no tenderness in the area and the pain is gone after I stop running. He also said the fact that I had successful runs without pain signify more shin splint like symptoms. Apparently a stress fracture would give me pain right away.

He advised me to watch my mileage increases (I completely agree) and to take my training much slower (than I'd like to). He also told me to foam role, stretch, ice, rest and when I resume running to take it extremely and cautiously slow.

 There goes my hopeful PR. Rats.

MTSS or Stress Fracture?
"A patient with MTSS has pain at the inner portion of the tibia in the middle of the lower leg and in the surrounding soft tissue. A patient with a stress fracture feels pain around the upper outside portion of the tibia. With MTSS, pain usually disappears once the activity that causes the pain is reduced or stopped. With a stress fracture, however, the patient usually experiences pain that does not go away with rest. The pain often persists with walking and increases when walking up steps or during similar moderate activity. The patient often complains of pain at night. A "one-leg hop test" is a functional test often used to distinguish between MTSS and a stress fracture. A patient with MTSS can hop at least 10 times on the affected leg; however, a patient with a stress fracture cannot hop without severe pain."
Luckily, I passed the hopping test.

Here's some tips to prevent shin splints and stress fractures:

1. In starting an exercise program, be conservative.  Outline the training regimen based on valid criteria and plan progression appropriately. Human physiology adapts at a fairly set pace so increasing training beyond that rate does not make
sense. Stick to the plan and monitor results.
2. Use good equipment.  Wear shoes designed for your particular style of running and your biomechanics.
3. Monitor calcium intake.  If necessary supplement 1000-1200 mg/day to ensure that adequate calcium levels are maintained.  Since calcium is only absorbed in
500 mg quantities, smaller supplements should be taken more than once daily.
4. Employ good nutritional habits. 
5. If excessively sore, allow more recovery time.
6. Test for muscle imbalances and use resistance training and flexibility exercises to correct these deficiencies.
7. Train on forgiving surfaces. Hard uneven surfaces can be problematic.
8. Treating shin splits: Rest from high-impact activities is usually the recommended treatment, along with using ice packs, warm soaks, protective wraps, and anti- inflammatory medications.

I thought maybe, if you're guys aren't doing anything, you'd want to go check out the Olympics in London. No biggie if you can't make it or don't enjoy free airfare and accommodations and tickets to the games. If you wanna pick up your own tab, that's cool too.
But just incase... Click here to enter the sweepstakes!

1 comment:

  1. Ugh, shin pain stinks. I have it when I do too much speed work and/or increase my mileage too fast. Running every other day helps me, and after a hard run, sometimes I miss two days.

    I hope your shins are feeling good as new soon so you can continue training!


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