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Morning everyone,
Welcome back Karen, as everyone says, don't worry about holiday eating, if you can't enjoy it on holiday, when can you?[msnwink]
Well, I'm after a bit of advice from the fitness experts on here.
Having done (I think) 5.5ish K on Tues, 6.2ish K on Weds and 6K on Thurs, on the treadmill after not having been on for a week or so, when I got off on Thurs, I had sore legs. They felt bruised, more on one leg than the other, just on the inside of the shin about half to 2 thirds up from the ankle. It felt like muscle strain, but was tender to touch. I decided not to get on yesterday as they were still a bit sore, not as bad but still there. Today it feels fine, but I'm worried about shin splints, does anyone know what they are and what they feel like. I would hate to risk not being able to go on the treadmill for ages because of this cos thats the thing that keeps me on the straight and narrow[msnwink]! Especially if it can be avoided by laying off it for just a couple of days. Any ideas?
Julie B
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Julie I have suffered SS in the past and often get them though over use or if my trainers need replacing as I have fallen arches as I over pronate, this may help........
Shin splints is the general name given to pain at the front of the lower leg. Shin splints is not a diagnosis in itself but a description of symptoms of which there could be a number of causes. The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces occur from the muscles of the lower leg on the periostium.
Shin splints is an overuse injury and can be caused by running on hard surfaces or running on tip toes. It is also common in sports where a lot of jumping is involved. If you over pronate then you are also more susceptible to this injury.
Symptoms of shin splints include:
Tenderness over the inside of the shin.
Lower leg pain.
Sometimes some swelling.
Lumps and bumps over the bone.
Pain when the toes or foot are bent downwards.
A redness over the inside of the shin
What can the athlete do about shin splints?
Rest. The sooner you rest the sooner it will heal.
Apply ice or cold therapy in the early stages when it is very painful. Cold therapy reduces pain and inflammation. Cold therapy can be applied. More information about cryotherapy or ice application can be see in shin splints rehabilitation. Click for more detailed information about cold therapy.
Wear shock absorbing insoles in shoes.
Maintain fitness with other non weight bearing exercises.
Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the bodies natural heat. Heat causes blood vessels to dilate and increases the flow of blood to the tissues.
Visit a sports injury clinic for treatment and rehabilitation.
What can a sports injury clinic or doctor do?
Prescribe anti-inflammatory medication e.g. ibuprofen. (Always consult a doctor before taking medication).
Tape the ankle for support. - A taping worn all day will allow the shin to rest properly by taking the pressure off the muscle attachments.
Analyse running style for over pronation and other biomechanical problems of the foot.
Use sports massage techniques on the posterior deep muscle compartment but avoid the inflamed periostium.
Operate
Important
Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelyhood of the injury returning is higher.
[sporty][sporty][sporty][sporty][sporty]
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Morning all, sorry I have not been around much, lots going on Mon-Fri, but good week so far, not perfect due to my work load, but OKish, not eating enough on most days so got to get back into eating plenty[msnwink]
Well done Jill on your loss[clap][clap][clap] and anyone else I have missed[clap][clap][clap]
Welcome back Kassie!! You will soon be back on track[msnwink]
Had a wonderful compliment yesterday from a lady that works in the bakery at Sainsburys - she came over and asked how much weight I had lost and how I did it and said how great I looked[msneek] I was really shocked as I only know her from buying the fresh bread, she is starting SW next week as she has a couple of stones to lose so I was reall chuffed[msnsmile]
Now that the weekend is here I will be on more, so have a great one all!!!!![msnsmile][msnsmile] Weather a bit miserable though[msnsad]
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P.S Julie I forgot to say I got treatment from a Podiatary dept and have inserts for my trainers to help with my fallen arches/over pronation[sporty]
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Good morning all, been pouring with rain here but now sun is shining so hopefully will soon be off to agility training with the dog. DH was going sailing but he has decided not to go so he will come with me.
Julie, I would suggest avoid the treadmill for a few days. Go for a gentle walk outside instead. Personally I find the treadmill boring and much prefer walking outside but then with a dog you have to go out. I walk about 40 mins twice a day normally and really enjoy it except when it is pouring with rain and blowing a gale. We dog owners then say to each other that it is 'devotion to dogs' weather when we are out. I walk pass the first tee of our local golf course and say to the golfers when the weather is awful and most sensible people are inside, 'I have a dog what's your excuse?' They never have an answer except 'mad'.
Going to finish cleaning the house today and instruct DH and dog that they must not mess it up before Monday. Some hope[msntongue][msntongue]
Catch up later.
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Julie B...... I suffered from shin splints years ago when I was at training school. I was running every morning for 5 miles on tar mac surfaces!!! I ignored the problem and symptons for a while because of the possibility of getting recoursed!!
...bad decision[msneek]..I actually made the condition worse and therefore it took longer to recover.
Like Julie has advised, trainers were the cause of my problem!! I only wore normal training shoes instead of professional running shoes which have like the shock absorbers built in !! Give your legs a rest for a couple of days, new trainers and try some other exercises for a while[msnwink][msnwink]
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Jill,
I've got 2 dogs as well, so I go out for walks twice a day in addition to the treadmill!! and Yes, sometimes I think we must be mad!! But they're worth it aren't they!![msnwink].
I will stay off until Monday, then take it really steady and see how it goes. Thanks for the advice everyone.[msnsmile2].
Just been in the garden, tidying up a bit, and just as I was putting the strimmer away, down came the rain! excellent timing!
Going to put the kettle on now for a well deserved cuppa!
Catch up later,
Julie B
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Just back from the market buying up the fruit & veg and then a waitrose shop and now have full fridge and cupboards! Having a well deserved cup of tea and then out again with the hounds. Bet it saves the pouring rain until then!
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I don't know why but during the holidays and at weekends I always seem to miss my lunch, think it getting up so much later than when the children are at school[msnwink]
Good day apart from that, green day diary.....
fruits and yog 1 syn
skinny latte x 2 = 2 x HC a's
1 slice of wholemeal = 1 HC b
banana
omelette with new pots, mushrooms and peas
muller lite lemon cheesecake 0.5 syns
lots of water[angel]
got more fruits and yog for later which will be another syn[msnwink]
Its just stopped raining - but for how long[msnsad]
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well another good day for me and more surprisingly, a red one!
usual brekkie
chicken stir fry with soy and garlic sauce
sticky tofee muller yogurt
grapes
chicken, cheese and bacon parcels with roasted veg (courgette, peppers, tomatoes and red onion)
mini honeycomb bites
total 6 syns[angel]
planning on another red day tommorow too[msnwink]
hope you manage to dodge the rain Fiona
Mizzy
