IVS Forum - shin splint

Thoroughbred_Filly

Ex Member

shin splint
Sep 28^th, 2009, 9:43am

Ok, so I had a healing shin splint on my right leg. I've been seeing a chiropractor and she has been using ultrasound on it to help it heal. And I've been icing and so on so forth...all was going very well! Until Friday night. Spooked on a run (I have the imagination of a 6-year-old) on the local forest preserve trails after dark, on a foggy and silent (no birds or insects?! Shocked

) night, I turned a 3-mile easy run into a 3-mile tempo.

(and my tempos are usually 7:50, and this was 7:20...)

As a result the splint has flared up again. It didn't feel bad after the run but yesterday I attempted a long run at Knoch Knolls and had to end it after 4 miles (one of those at a walk). The splint is not horrid enough to be making me limp or whatnot but it is worrysome. I have a 5-hour run/walk this weekend for Farmdale training. I plan on taking it easy this week--perhaps a slow 2 miles on Thursday to test the waters, but otherwise lots of ice and rest. Anything else I can do?

I also see my chiro tomorrow, and plan on wearing a Zensah calf sleeve on that leg 24/7!

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ollie IVS Ultra Marathoner Posts: 906	Re: shin splint Reply #1 - Sep 28^th, 2009, 10:19am This is the best shin splint repair program that I've ever used: http://www.pponline.co.uk/encyc/0608.htm
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Thoroughbred_Filly Ex Member	Re: shin splint Reply #2 - Sep 28^th, 2009, 10:58am How long did it take to be effective? And thank you!
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ollie IVS Ultra Marathoner Posts: 906	Re: shin splint Reply #3 - Sep 28^th, 2009, 12:06pm Keep in mind that my shins were terrible; when I injured them I could barely walk (e. g., it took forever for me to make it to an airport gate over Thanksgiving. Three weeks later I was able to complete a running marathon (albeit slowly)
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dontippet

IVS Marathoner

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Re: shin splint
Reply #4 - Sep 28^th, 2009, 12:07pm

Thoroughbred Filly,

When are you going to Farmdale? I plan to do two plus loops Saturday morning (7 am). A friend of mine will be doing the first loop with me. I expect I'll do the first loop in 85-95 minutes and the second in 100-115 minutes. Believe it or not, those times are a little optomistic. If you want to join, please let me know. Running seems to be easier and quicker with company. Anybody else want to join?

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Thoroughbred_Filly Ex Member	Re: shin splint Reply #5 - Sep 28^th, 2009, 12:20pm ollie, I guess there's hope for me then! don, unfortunately I'm too far (western burbs of Chicago) to train at Farmdale. But I'm running the ultra on the 17th. I'll probably train at Palos forest preserve on the mountain biking singletrack this weekend, but we'll see.
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Darnyankee IVS Ultra Marathoner Posts: 842 Gender:	Re: shin splint Reply #6 - Sep 28^th, 2009, 1:02pm Make sure you get in some serious hill work, the new Farmdale course hints of being McNaughtonish.......
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Jeep4x4greg

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Re: shin splint
Reply #7 - Sep 28^th, 2009, 2:51pm

i was having milder shin splints and when i started doing the stuff that Ollie posted (though i had found the info elsewhere) I had noticeable improvements in as little as a week and a half! I haven't had a problem since.

I'm assuming you are the Heidi that registered from Lisle, IL......I grew up around there but I dont know anywhere locally that you can get comparable trails.

the closest thing I can think of would be running the deer trails out at Blackwell Forest Preserve. There's a bunch of hills off the main trail if you are feeling adventurous.

If you know of other place to run up there let me know.....my moms a runner and lives in Aurora and always looking for new fun places to run

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Thoroughbred_Filly

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Re: shin splint
Reply #8 - Sep 29^th, 2009, 12:51pm

Hills...HILLS! I eat hills for breakfast.

There's a massive hill in Danada that, when I rode my horse up, I could see the Sears Tower from (it also overlooks the horse farm my horse is boarded at). There are four singletrack paths up it, on each side. I have done hill repeats up it before, but don't want to do that right now with the shin. Maybe next week.

Yup my name is Heidi and I live in Lisle! Has your mom gone to Knoch Knolls in Naperville? There's some fun singletrack there that the mountain bikers use, and the DuPage River is often shallow enough to wade into. Then there's Palos forest preserve--30 miles or so of single and double and ungroomed limestone. Lots of mountain bikers on that one, too. If a deaf girl like me can avoid them then your mom should be dandy. Wink

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dontippet IVS Marathoner Running Rules! Posts: 313	Re: shin splint Reply #9 - Sep 29^th, 2009, 1:15pm If you're doing hill repeats, you will be fine. There are only three good hills at Farmdale and two of them are not too long. Horse Hill is the only major hill on the course and it is at the end of mile five. The other good hills are in mile three and at the beginning of mile eight, so the hills are spread out nicely.
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Thoroughbred_Filly Ex Member	Re: shin splint Reply #10 - Oct 1^st, 2009, 2:53pm Are these hills long and shallow or short and steep? Or...long and steep?
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dontippet

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Re: shin splint
Reply #11 - Oct 1^st, 2009, 3:06pm

Here's my best guess:

Mile three hill (right after playground and right before 4way) - short and steep
Horse Hill - long, starts out moderately steep then shallow - this hill takes a little over two minutes to walk up - You also have to navigate the mud (the far right edge is the easiest route I have found)
Mile eight (at the end of Eagle Ridge (between Roy L and the dam)) - Mostly shallow and not too long.

If I counted correctly, there are four other spots that I walk, but they are short or shallow or both.

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Thoroughbred_Filly Ex Member	Re: shin splint Reply #12 - Oct 1^st, 2009, 3:31pm Sounds do-able. But ask me again at the end of the race. I haven't run since Sunday, giving the shin some time off. Going for a long ~~run~~shuffle/hike on Sunday, then some other short easy runs and that will conclude my Farmdale training. I never said I was going to try to win the thing!
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dontippet

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Re: shin splint
Reply #13 - Oct 1^st, 2009, 3:35pm

That's the great thing about running, especially ultra trail running, you certainly don't have to be fast to enjoy it. I agree about taking it easy. I have had a short week, and my knees feel better than they have in a long time. I, too, am going to do a long run this weekend, then slow it down til race day.

Oh by the way, don't forget, you have to do all those hills four times.

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Thoroughbred_Filly

Ex Member

Re: shin splint
Reply #14 - Oct 1^st, 2009, 3:41pm

Maybe that's why I am drawn to the idea of doing an ultra. It's perfectly OK to stop running and walk.

I've only run 10k's/5-milers up until now and I push as hard as I can throughout the entire thing. It is very draining. I think my 19-mile run/hike (completed in a hair over 4 hours) a couple weeks ago was actually easier than running a 48-minute 10k!

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