Shins
1 watcher
Feb 2014
9:13am, 20 Feb 2014
15,387 posts
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DeeGee
Before we start, I know the answer is going to contain the word "rest". I am doing, believe it or not. I've got a soreness at the front of my shin, low down in the bottom half. Under normal circumstances it's fine, sometimes feels tight, but if I adduct or abduct the foot it feels quite tight. Likewise if it turn my foot so my toes point inwards. This came on in the car after what I'll describe as an "endurance event" at the beginning of the month. I rested it for a full week - gentle walking only - last week. It was a little sore to drive (operating the pedals) on Friday, but not on returning home on Sunday, and it felt fine on Monday, so I went for a run with the club on Tuesday (we were making love by Wednesday, and Thursday, and Friday and Saturday. Chilled on Sunday ;-)) During the club run we went down a long but shallow incline, about a mile and a half long and very gentle - this is the Lincolnshire coast. Part way down the pain came back on, but faded once I returned to the flat. Soreness grew over the course of the evening, and in the morning, but it's faded again since so that I'm only experiencing tightness occasionally, mainly on stairs. I anticipate resting for at least another couple of days. I'm wondering whether the collected wisdom of the medics on here would dictate that I'm doing OK by resting and applying a bit of ice, or that I should see someone. I don't fancy seeing the doc as I know I'll get a bollocking for doing the event I did, even though I was properly trained for it, and I don't fancy paying good money to a physio if it's not necessary. I have an event next weekend which doesn't require me to run quickly, and I don't want to bin it, and I'm hoping almost a full fortnight's rest will do the trick. |
Feb 2014
7:10pm, 20 Feb 2014
1,919 posts
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Crooked-smile
Nothing helpful to say- but bump for evening fetchies!
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Feb 2014
7:18pm, 20 Feb 2014
4,143 posts
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Jon_T
Sounds a lot like shin splints and the only thing is proper rest and ice, which you are doing, but if the inflammation doesn't go down in a couple of weeks and is still sore, you are going to have to bite the bullet and see a proffesional to get proper treatment.
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Feb 2014
4:37pm, 21 Feb 2014
15,406 posts
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DeeGee
Cheers. Inflammation is going. Pain is almost imperceptible today. Still total rest? Or gentle jogging? I'm going postal here and even having to spend time with the missus.
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Feb 2014
4:54pm, 21 Feb 2014
6 posts
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HowHardCanItBe
Strengthening exercises - walk on heels, toes off the ground and pointing forwards (10 steps), same again with toes pointing out, same with toes pointing in. Repeat. A little to start with, gradually building up. A couple of times a day, every day.
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Feb 2014
4:56pm, 21 Feb 2014
15,407 posts
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DeeGee
Cheers. I've been doing gentle stretching. Is that foolish?
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Feb 2014
5:58pm, 21 Feb 2014
28 posts
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idle_wilder
You can often find shin problems come from tight calves, so would definitely be strectching those! At one point, the physio found my bad shin-leg calf muscle was about 4cm long (ideal for distance running is 11cm). I've also found strengthening exercises for glutes have helped, as gluteal weakness can affect everything
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Feb 2014
10:05pm, 25 Feb 2014
8,517 posts
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richmac
Is it the muscle on the outside? they are a right bastard to get to ease off once they go into spasm, I think it's called the solus, or something. I've had a mine play up. if so, the way to stretch them out is to find that nobbly bit on the outside of your knee get a good grip and pull up while pointing your foot down. Other things I have done is foam roll the muscle or use kneel on a tennis ball and a frozen wheat sack helps. Hope it eases soon. |
Feb 2014
8:21am, 26 Feb 2014
15,430 posts
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DeeGee
Tell you where I am with this now. I've given it ten days of almost total rest, stretching and ice. I went out on Sunday, off-road, for a gentle 9-miler and although I became conscious of the muscle towards the end I had no ill effects. Knelt on the floor to do a staff induction on Monday and gave the bugger a good stretch - sore at the time but subsided. Not run since, and not running again until Saturday. I feel no pain or disomfort right now, so I hope that an extra 3 days will at least make it run-onable this weekend.
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Feb 2014
8:27am, 26 Feb 2014
7,352 posts
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colettedeann
hope it goes well deegee
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