6 things from our Wednesday thus far. After reading these 6 things you will notice how exciting my life is;)
1. 8 recovery miles. Speedwork + yoga (it had been awhile) yesterday = I was a tad bit sore this morning and nice and easy miles were just what I needed.
2. Brooke and I went to the mall during lunch time so that she could play on the slide. We ran into my dad there and walked a bit with them. My dad and his best friend walk three miles together every day (sometimes in the morning and sometimes at lunch). In the winter they hit up the mall for their exercise. It made me happy.
3. We walked by Pretzel Time and the two of us couldn’t resist sharing a cup of their pretzel bites. Salt and butter and carbs is what heaven is made up of.
4. Jen, you nailed it on instagram today!
5. Brooke is REALLY into soccer lately. We have been dribbling the ball around our kitchen like it is our job.
6. I just bought one of these Thread Wallets and I am in love. I hate carrying a purse (during the day… at night I don’t mind for some reason) and now I don’t need to. They hold your credit cards (do people carry cash anymore?) securely and it hooks right on to your keychain. It’s the little things.
Let’s talk about shin splints for a minute.
First, it is hard to always differentiate between shin splints and a stress fracture in your lower leg so be especially careful if you try to run through this injury.
From THE Wikipedia;)—> Shin splints, also known as medial tibial stress syndrome, is defined by the American Academy of Orthopedic Surgeons as ‘pain along the inner edge of the shinbone (tibia).’ Shin splints are usually caused by repeated trauma to the connective muscle tissue surrounding the tibia. They are a common injury affecting athletes who engage in running sports or other forms of physical activity, including RUNNING and jumping…. shin splints accounts for 13-17% of all running-related injuries.
Causes for shin splints include—> Over-pronation (ankle rolls inward when your foot hits the ground), doing too much too fast (aka increasing your mileage or speed too quickly!), muscle weaknesses and muscle imbalances. Another factor could be tightness of other leg muscles which cause us to overcompensate resulting in injury or in this case shin splints.
I have had pretty killer shin splints two times. Both times I took time off until they felt better. Some people believe that running through shin splints can be okay. Personally, if something is hurting badly, it takes out the fun of running and I would rather take time off in order to avoid the pain and recover faster.
So, what do you if you have shin splints? Also, remember that there are varying levels of shin splints so judge accordingly!
1- Take some time off from running and any exercises that flare them up. Try pool running, I promise it is a great workout!
2- Run on softer surfaces. Running on the grass and dirt will help to decrease some of the shock compared to running onasphalt.
3- Ice. I like to freeze those little Dixie cups full of water and roll them up and down my shins to help. Getting an ice sleeve is a great idea too!
4- Get new shoes. Whenever I am in an old pair of shoes that has too many miles on it, my body starts to break down. Make sure you are wearing the right type of shoes for YOU—> neutral, motion- control, stability shoes etc.
Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat. (source)
6- STRENGTHEN the lower leg (and your core too… a strong core helps to prevent all sorts of injuries)!!!!!!!!!!!!
Calf-raises with toes pointed forward, out and in. I never count how many I do, I just do it until it burns real good.
I like to walk on my heels for 30 seconds and then walk normal for 30 seconds and repeat that a few times. Try doing this a few times a day to strengthen those muscles.
And finally, I trace the alphabet like so:
When coming back from shin splints make sure that you slowly increase your mileage and speed. Don’t just jump right back into running. Take the time to let your body adapt to the workload again! Make sure you run on flat surfaces (not on the side of the road where there is a slant) and softer surfaces! Stretch and strengthen!
Take care of yourselves mmmkay!!!!
Ever had shin splints? How long did it last? What did you do to treat them?
What types of exercise do your parents do?
Last running injury that you had?
Do you carry cash with you or mainly just credit/debit cards?