disturbed275's Mentor Group - Closed! (Page 5)

MMF0710 - 2011-01-02 7:42 PM It's my tibia. I don't know what to do with it. Tried different shoes, not running for weeks- then starting over. It's frustrating. Guess I will focus on biking and swimming and small amounts of running. I'm hoping building strength and endurance through those will help my running performance.

MMF0710 - 2011-01-02 8:42 PM It's my tibia. I don't know what to do with it. Tried different shoes, not running for weeks- then starting over. It's frustrating. Guess I will focus on biking and swimming and small amounts of running. I'm hoping building strength and endurance through those will help my running performance.

MMF0710 - 2011-01-03 12:15 PM Neal I think it is more shin splints. I tried barefoot running (via vibrams) and that helped for awhile but caused foot pain instead. Ugh!!!!

MMF0710 - 2011-01-03 12:15 PM Neal I think it is more shin splints. I tried barefoot running (via vibrams) and that helped for awhile but caused foot pain instead. Ugh!!!!

nealham12 - 2011-01-03 11:47 AM

OK, here is what I've dealt with to help with shin splints.

1. Rest/Ice will is the first step.  You can not run through the issue. It will get worse.

2.  You mentioned you've tried new shoes but have you tried the right shoes?  If you have not already done so, go to a good running store that will put you on a treadmill and watch/video tape you run.  They will get you the right type of shoes based on how you run.

3.  You need to strengthen the muscles around the front/sides of the lower leg.  Best exercise I have seen to do this is heal walks.  Basically pick the front of your foot up off the ground and walk on your heals for however many steps you can make it.  Sounds funny but do this a few times throughout the day and it will make a huge difference.

4.  Once you are ready, you need to get back back into running SLOWLY.  I recently fought with Achilles tendonitis and had to go through much the same process.  I followed the Couch potato to 5K training plan found right here at beginnertriathlete.  It killed me mentally to do so little but I forced myself to follow it and I'm now back to running pain free. 

Keep working hard on the swimming and biking as neither should affect the shin splits adversely.

Hope this helps.

Neal

MMF0710 - 2011-01-03 4:19 PM Another question- what volume of strength training should I be doing? I've forgone crossfit for awhile. Crossfit +daily aerobic training is just too much. I'm used to lifting really heavy. But I need to lean out to increase my speed. Suggestions?

1ejp - 2011-01-03 6:50 PM I'm not sure about compression socks. Can someone explain when and why to wear them. I have had issues with PF for years and was wondering if they would help.

1ejp - 2011-01-03 4:50 PM I'm not sure about compression socks. Can someone explain when and why to wear them. I have had issues with PF for years and was wondering if they would help.

nealham12 - 2011-01-03 6:35 PM Mike,

Any pointers for Achilles pain?  I completely tore my left one several years ago.  There was no previous pain or indicators, it just snapped when I was playing raquetball.  I had the surgery and went through a bunch of PT but it is fine.  Unfortunately, I've been having pain, after running, on and off for a couple of years now.  I've been working of calf strength and stretching, and also easing back into running but any other pointers would be greatly appreciated.

Thanks,

Neal

lizmoll - 2011-01-04 1:28 AM I have a question in relation to the swimming part of the program - I am not a fast swimmer - and I always get a laugh when it says swim 2950 metres time 1.10 if only I wish - this would probably take me 1 and half to three quarters of an hour.  So - do you do the distance and turn into a prune or do you do the time and try to get in as much as you can???  Everybody's thoughts please.

mikoy - 2011-01-04 11:55 AM

Neal,
Generally, after a tendon rupture your tendon is just going to be weaker. Slowly building your run, and I mean slowly is the way to go. Also stretching is key. Most of the time achilles pain will go away with good stretching.
Do you know where the rupture occurr and how it was repaired?
Also where does it hurt? Be very specific.

nealham12 - 2011-01-04 1:33 PM

Thanks the funny part.  It is not the one that ruptured that gives me any pain.  It is the opposite leg.  When it occurs the tendon is tender to touch right about level with the top of the ankle bone.

lizmoll - 2011-01-04 1:28 AM I have a question in relation to the swimming part of the program - I am not a fast swimmer - and I always get a laugh when it says swim 2950 metres time 1.10 if only I wish - this would probably take me 1 and half to three quarters of an hour.  So - do you do the distance and turn into a prune or do you do the time and try to get in as much as you can???  Everybody's thoughts please.