Quote:
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Originally Posted by Dustin03
sounds solid, i'll give it a try, especially since my freakin shin splints came back today on a 4 mile run  Any advice on these? I think it might be my shoes or the way i hve them tied (too tight) |
Here's the deal on
SHIN SPLINTS...
First, you probably aren't
stretching your CALVES sufficiently before AND after each of your runs. The best way to stretch your calf is to stand with your toes on a curb and your heel on the street and lean into it. Another way is to get into a push up position, then, keeping your knees lock straight, walk your hands closer to your feet until your heels almost touch the ground. Hold this for 10-15 seconds and slowly let it out. Repeat.
Second, AGE matters. Not your age either. When's the last time you bought a pair of
RUNNING SHOES? If they're over 6 months old, you're due for a new pair. Every time I get shin splints, it's because my shoes are worn out.
Third, SIZE matters. When you buy the running shoes, make sure they're the
right size. Don't measure size with a Brannock Device (the metal measuring device at shoe stores). You must go off feel, not the size. Different manufacturers have different standards for size. Remember, your feet expand from the pounding when you run, so you need the size to accomodate for it.
What's the right size for a running shoe?
The rule of thumb is to keep trying on bigger and bigger sizes until the shoes feel like clown feet. then go back down a 1/2 size and you have the correct size. I got this tip from Phil Maffetone, who coached the World Ultra Distance record Holder, Stu Mittleman (
www.worldultrafit.com/whois.html). Trust me it works.
Fourth, what
SURFACE are you running on? Concrete (side walks) is the hardest and worst for your legs, knees, etc. Asphalt (roads) is a close second. The best is a soft surface like grass or sand. Consider changing your route to a softer area.
Fifth, consider changing your
CARDIO CYCLE (how often you do what types of exercise). You can still do Cardio everyday (or almost everyday) as you like. Just minimze the impact cardio. Instead of running, get on an elliptical trainer. Take a bike ride once a week. Swim. Anything that lets you get the heart rate up without pounding on your shins until your body has a chance to strech the calves out again and reduce the swelling in your shins.
Finally, RICE is the doctor approved method for recovery. RICE works (Rest, Ice, Compression and Elevation). Ice your shins for a couple minutes every night and elevate them above your heart while watching TV or sleeping.
Want to know more about foot care and reducing or preventing injuries? Read Chapters 8 and 9 in
GET SELECTED FOR SPECIAL FORCES available from the Special Operations Warrior Foundation at
http://www.specialops.org/news.asp#book