Well, let me start out by admitting an act of stupidity: I chose to wear flip flops yesterday, and I greatly regretted it. I walked around with zero support for my feet, and my shins paid the price. I had the left one wrapped in the evening.
But, I wore tennis shoes today, and things were much better. Tonight, I walked a mile to the lakefront, ran five miles, and walked back.
So far, no shin pain. Some aching in my upper legs, but I think that's just my body readjusting to running. What's more, I did the 5 miles in 53:52 -- less than an 11 minute pace. I'm pleased with that.
I did some more research today, too. I've been really frustrated because every site seems to say the same thing about shin splints: They are caused by overuse or excessive running on hard surfaces, and all you can really do is ice them and rest. All that is true, I'm sure, but not very helpful. But today, I found a really helpful site that explains what exactly occurs physically when you get a shin splint. Basically, tight calf muscles cause shin muscles to work harder, putting strain on them. And this site also gave a great, detailed list of stretches to do before and after running to help loosen calf muscles. This helps to prevent further irritation of existing shin splits and also helps to prevent developing new ones.
So, I stretched extensively both before and after running today. It seems to have helped.
And as an added bonus, this site I read also described another pain I have been feeling -- a dull ache in the middle of my calf. That, apparently, is a symptom of an overused soleus muscle, the muscle that connects the two heads of the large calf muscle. This pain is usually relieved by the same stretches as shin splints.
So, I think I may be on a good road. I understand my issues better now, and I am also more sure that I do not have any stress fractures.
My hopes for being ready for the half marathon are renewed. Just gotta keep running smart and stretching.
Wednesday, June 10, 2009
Monday, June 8, 2009
Nothing showy, but I'll take it.
Well, after feeling so confident last Wednesday, for some reason, I felt worse Thursday and Friday. I don't know why. I was discouraged again.
But, on Friday I drove home to Michigan and ended up up having a chat with my cousin who is less than a year from her doctorate in physical therapy. Without a tuning fork (I know, interesting tool, right?), she wasn't able to rule out a stress fracture. But, she did say that the fact that I was having similar pain in both legs suggested it was not stress fractures. She suggested that when I run, I wrap my shins in plastic wrap. It works like an ace bandage for support, but additionally keeps the muscles warmer to increase circulation.
I was willing to try anything, so the next day, I saran-wrapped my legs and ran three slow miles on my mom's treadmill. It went pretty well. No pain during, and only a bit afterward, and icing really helped that. I was able to walk all over the mall afterward with little trouble, and on Sunday all I had was a little residual stiffness.
Today, I ran four miles on the lakefront trail, at a very slow pace but without wraps. So far, I have no pain in either leg. I think I'll be sore tomorrow, but that's to be expected after a full week off. It was nothing spectacular, but I'll take it.
I'm planning on running 3 or 4 miles again on Wednesday and Friday, then doing a long run on Sunday.
I have seven more weekends until the half marathon. If I can do 6 miles this weekend, then increase by one mile each week, I'll be up to 12 by the race. That feels doable, provided I continue to heal.
Hope springs eternal. It won't be easy, but I think I can do this.
But, on Friday I drove home to Michigan and ended up up having a chat with my cousin who is less than a year from her doctorate in physical therapy. Without a tuning fork (I know, interesting tool, right?), she wasn't able to rule out a stress fracture. But, she did say that the fact that I was having similar pain in both legs suggested it was not stress fractures. She suggested that when I run, I wrap my shins in plastic wrap. It works like an ace bandage for support, but additionally keeps the muscles warmer to increase circulation.
I was willing to try anything, so the next day, I saran-wrapped my legs and ran three slow miles on my mom's treadmill. It went pretty well. No pain during, and only a bit afterward, and icing really helped that. I was able to walk all over the mall afterward with little trouble, and on Sunday all I had was a little residual stiffness.
Today, I ran four miles on the lakefront trail, at a very slow pace but without wraps. So far, I have no pain in either leg. I think I'll be sore tomorrow, but that's to be expected after a full week off. It was nothing spectacular, but I'll take it.
I'm planning on running 3 or 4 miles again on Wednesday and Friday, then doing a long run on Sunday.
I have seven more weekends until the half marathon. If I can do 6 miles this weekend, then increase by one mile each week, I'll be up to 12 by the race. That feels doable, provided I continue to heal.
Hope springs eternal. It won't be easy, but I think I can do this.
Wednesday, June 3, 2009
Panic rises, panic recedes.
Well, unfortunately, what I thought were minor shin splits started to hurt like hell on Friday afternoon. I took Thursday off, then ran 5K easy on Friday morning because nothing hurt. But later, my left shin started to hurt while walking.
Saturday morning, even though I REAALLLY wanted to do my long run, I resisted, and I am really glad that I did. I did some walking on Saturday, and every step hurt. That evening, I went to Walgreens and bought an Ace bandage, and I kept my whole lower leg wrapped for the next two days. That's how much it was bothering me.
I read up a lot on my symptoms, and for a day or two I was on the verge of tears because I was convinced I had a stress fracture in my left tibia. And according to everything I read, returning to marathon or half marathon training can take over 6 months after a stress fracture. Goodbye, race.
But, I'm happy to report that I'm relatively certain at this point that it is not a stress fracture for the following reasons:
1. Jumping up and down on my left foot doesn't cause any sharp pains. Sort of a dull ache, but jumping on the other foot does that too.
2. Icing and taking anti-inflamatories has helped tremendously. I haven't had the leg wrapped at all in the last two days, and walking no longer hurts.
3. I also have similar, though less severe, pains in my other leg, and I find it really hard to believe that I fractured both tibia. Plus, shin splints often show up in both legs.
I was actually feeling good enough today to be tempted to go to speed work tonight. But, I resisted again, which I think was the right thing to do. Though I feel almost no pain now, I can still feel the bumps on my shins. As of right now, I'm planning on giving it two more days and then maybe attempting a run on Saturday, letting how I feel determine the length.
I went from being in a very comfortable place in my training to being in a rather precarious place. I have 8 and a half weeks to the half, which will give me enough time to be ready as long as my recovery doesn't last too long.
I'm not certain I will be ready. These things can take a long time to heal. But gosh darnit, if I am not ready, it will NOT be because I did something stupid. I'm resisting for at least two more days!
Think healing thoughts. Taking so much time off has been hard for me, because I still so clearly remember how hard it was to come back after the psoas thing. Plus, I have irrational fears about gaining back the weight I lost and blah blah blah. But instead of dwelling, I've been trying to enjoy the break, and I also have tried to up my calcium and protein.
Saturday morning, even though I REAALLLY wanted to do my long run, I resisted, and I am really glad that I did. I did some walking on Saturday, and every step hurt. That evening, I went to Walgreens and bought an Ace bandage, and I kept my whole lower leg wrapped for the next two days. That's how much it was bothering me.
I read up a lot on my symptoms, and for a day or two I was on the verge of tears because I was convinced I had a stress fracture in my left tibia. And according to everything I read, returning to marathon or half marathon training can take over 6 months after a stress fracture. Goodbye, race.
But, I'm happy to report that I'm relatively certain at this point that it is not a stress fracture for the following reasons:
1. Jumping up and down on my left foot doesn't cause any sharp pains. Sort of a dull ache, but jumping on the other foot does that too.
2. Icing and taking anti-inflamatories has helped tremendously. I haven't had the leg wrapped at all in the last two days, and walking no longer hurts.
3. I also have similar, though less severe, pains in my other leg, and I find it really hard to believe that I fractured both tibia. Plus, shin splints often show up in both legs.
I was actually feeling good enough today to be tempted to go to speed work tonight. But, I resisted again, which I think was the right thing to do. Though I feel almost no pain now, I can still feel the bumps on my shins. As of right now, I'm planning on giving it two more days and then maybe attempting a run on Saturday, letting how I feel determine the length.
I went from being in a very comfortable place in my training to being in a rather precarious place. I have 8 and a half weeks to the half, which will give me enough time to be ready as long as my recovery doesn't last too long.
I'm not certain I will be ready. These things can take a long time to heal. But gosh darnit, if I am not ready, it will NOT be because I did something stupid. I'm resisting for at least two more days!
Think healing thoughts. Taking so much time off has been hard for me, because I still so clearly remember how hard it was to come back after the psoas thing. Plus, I have irrational fears about gaining back the weight I lost and blah blah blah. But instead of dwelling, I've been trying to enjoy the break, and I also have tried to up my calcium and protein.
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