So I woke up this morning intending to do five miles on the treadmill. I woke up early, as usual and had a little breakfast and some coffee.
But my legs still hurt. Ever since May, when I started training for the July half marathon, my calves have hurt. The pain ranged from sharp pains when I tried to run to dull soreness that occurred after a run. I went to a doctor who is affiliated with the training group. He's a runner too, which is important because he takes into consideration the fact that we are training when he gives advice for treatment. He said in an email to me that if my gait didn't change when I ran, go ahead and run but take it easy. And to make an appointment to see him.
So I see the doctor thinking I have some serious calf strain or something. First I talk to the resident in training about my history - of running, of injury, etc. Then the doctor comes in, asks where it hurts, says something medical to his resident and then says, "you have shin splints." "Really?" I say, a little deflated. Shin splints are a common injury for runners and occur with overexertion - like an increase in miles, speed or hills. Like what you do when you train for a half marathon.
I don't think shin splints go away unless you cut back whatever you are doing. I've been doing the ice massage thing, going even slower on my shorter runs, and using The Stick to massage the area every night.
My long runs, however, are on Saturdays with the training group. And even when I start out in the very back, somewhere along the way I pick up speed. I'm running on hills, and I'm running a lot of miles (for me). My last long run was 8 miles and I'm still in pain. UGH. So I was supposed to do 5 miles yesterday and 4 today. I skipped yesterday and did 3.5 today. I keep taking ibuprofen.
I'm not doing any more until Saturday.
And I'm seeing the doctor next Tuesday. I'm a little worried I might not be able to run the race in July at all. I might have to start over and try to prepare for the Columbus Half Marathon in October. That's a long time to stay motivated.
Daily Running Log: A SLOW 3.5 miles on the treadmill. In pain the whole time.
The muscles around your shins need to get stronger before your shin splints will go away. The best way to strengthen these muscles is to do a weird exercise where you use your feet (toes really) to roll up a towel that has been laid out flat on the floor.
ReplyDeleteThe other thing is that you have to learn how to run on your toes, rather than the arch of your foot.
I'd also highly recommend training on grass or a rubberized surface (a track) where the pressure on the feet is lessened.
Thanks for the advice.
ReplyDeleteActually, from everything I've read and talking to my coaches and doctor, you run heel-toe for long distance running, at least for beginners, and not on your toes. Running too high on your toes causes shin splints. Overpronating causes them too and I know I overpronate. The coach I talked to recommended extra cushioning for my shoes for the balls of my feet and my toes.
I'm going to start physical therapy hopefully this week so I should get some good exercises to strengthen my legs.
Wish me luck!